Inspired by: Dan Martell’s idea of sorting work by the energy it gives or drains; Tony Robbins’ ideas on managing your state through physiology, focus and language. Repackaged in our own words for UK founders.
No links in this guide are paid. New Business HQ is not affiliated with, or endorsed by, Dan Martell, Tony Robbins, the Jim Rohn organisation or any author mentioned. Ideas are summarised and repackaged in our own words; short quotes are attributed with a link to their source.
Important: this guide is general information, not medical advice. If you are struggling, speak to your GP or visit the NHS Every Mind Matters site. If you need urgent help, call NHS 111, or 999 in an emergency. Samaritans are available on 116 123.
Running your own business can be one of the most rewarding things you ever do. It can also mean long days, money worries and nobody to hand the work to. Looking after yourself is not a luxury. It is how the business keeps going.
Notice where your energy goes
Dan Martell encourages founders to look at every task through two lenses: the money it brings in and the energy it gives or takes. Most people only look at the first. But a week full of draining tasks will wear you down, even if the business is going well.
At the end of each day for a week, jot down the one task that gave you the most energy and the one that drained you most. Patterns appear quickly. You might find it is not hard work that wears you out, but certain kinds of work, such as difficult calls left hanging or admin done late at night.
Manage your state, not just your schedule
Tony Robbins teaches that how you feel in a given moment is shaped by three things: your body, what you focus on, and the words you use. You cannot control everything that happens in a business. You can make small changes to how you meet it.
- Body: stand up, step outside, take a few slow breaths, or go for a short walk between tasks.
- Focus: when everything feels urgent, write down the one thing you can do next.
- Language: swap “this is a disaster” for “this is a problem I need to solve”.
These are simple habits, not treatments. They can help you reset during a hard day.
Build rest into the business
Many founders plan every hour of work but leave rest to chance. Try planning it in the same way:
- Set a finishing time most days, and tell someone so you are more likely to keep it.
- Take at least one full day a week away from the business where you can.
- Plan time off in advance and let regular customers know, just as a bigger business would.
- Keep your phone out of the bedroom, or switch off business notifications in the evening.
Reduce the worries that keep you up
A lot of founder stress comes from uncertainty, especially about money and deadlines. Making things visible often makes them smaller.
- Put key dates in your calendar, such as the 31 January Self Assessment deadline for many sole traders.
- Set money aside for tax in a separate pot as income comes in.
- Check your monthly costs, including payment fees, with our card fee calculator, so there are fewer surprises.
Do not do it alone
Being a founder can be lonely. Find at least one person you can talk to honestly about the business: another founder, a local business network, or a friend who will listen. Talking things through is not a sign that something is wrong.
A first-year example
Sam is a self-employed electrician in his first year. He is busy, which is good, but he is quoting jobs and doing invoices until midnight. He notices that the late admin, not the jobs, is what leaves him exhausted. He moves quoting to a fixed hour after lunch on two days a week, sets a 7pm finish, and takes Sundays off. He also joins a local trades networking group, which gives him people to talk to about the pressures of working alone.
Signs to take seriously
If you are feeling low most days, struggling to sleep, losing interest in things you used to enjoy, or finding it hard to cope, please do not wait. Speak to your GP. Mind has information and support, and you can call Samaritans free on 116 123, day or night.
Protect the work that energises you
In Martell’s framework, some work is worth protecting even when it does not pay straight away: learning, building relationships and the parts of the job you genuinely enjoy. When you are tired, these are often the first things to go, because they feel optional. But they are often what keeps you motivated. Keep at least one small, energising thing in your week, such as a coffee with another founder, a course you enjoy, or time spent on the craft that made you start the business.
Plan for busy seasons
Many businesses have peaks: Christmas for retailers, summer for outdoor trades, January for gyms. Plan for them in advance. Before a busy season, prepare stock and templates, tell family and friends you will be less available, and book a few days off for afterwards. Knowing there is rest on the other side makes the busy weeks easier to manage.
Your wellbeing checklist
- Note your most energising and most draining task each day for a week.
- Choose one draining task to change, move or drop.
- Set a usual finishing time and one day off a week.
- Put tax and key deadlines in your calendar.
- Find one person to talk to honestly about the business.
- Save the NHS, Mind and Samaritans contacts somewhere easy to find.
Further reading
If you want to go deeper, these books cover the original ideas (we earn nothing if you buy them):
- Dan Martell, Buy Back Your Time
- Tony Robbins, Awaken the Giant Within
More free guides
- Founder mindset & confidence
- Time management & focus
- Money confidence for founders
- Building good habits
- Goal setting for your first year
- Fitness & nutrition for busy founders
- Dealing with setbacks
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Last updated 29 October 2026. General information only, not professional advice.