Inspired by: Tony Robbins’ idea that physiology (movement, breathing, posture) shapes your state; Jim Rohn’s ideas on daily disciplines. 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, fitness or dietary advice. Check with your GP before making big changes to your exercise or diet, especially if you have a health condition. For trusted guidance, see the NHS Better Health pages, the Eatwell Guide and the NHS exercise pages.
When you are building a business, your body is part of your equipment. Long days, skipped meals and too much screen time can wear you down. The good news is that small, regular habits can make a real difference to how you feel.
Your body shapes your day
Tony Robbins puts a lot of weight on physiology: the idea that how you move, breathe and hold yourself affects how you feel. He suggests that changing what your body is doing is one of the quickest ways to change your state, and his writing also points to the basics of sleep and good food.
“Where focus goes, energy flows.”Tony Robbins, quoted on tonyrobbins.com, “How to discover your peak state”
For a founder, the practical lesson is simple. When you feel flat or stuck at your desk, try moving before you try pushing harder.
Fit movement into a busy day
You do not need a gym membership or an hour a day to get started. The NHS pages explain how much activity is recommended for adults and how to build up gradually. Ideas that fit around work:
- Take calls standing up or walking, when it suits the call.
- Walk to the bank, post office or supplier instead of driving, when you can.
- Set a reminder to get up and stretch between focus blocks.
- Plan a short walk at lunchtime and treat it like a meeting.
- Try one of the free NHS fitness resources, such as the Couch to 5K app, if it suits you.
Eat well around long days
Busy founders often skip meals and then grab whatever is quickest. A little planning helps. The NHS Eatwell Guide shows the balance of different food groups for a healthy diet. Some practical ideas:
- Plan a few simple meals and snacks at the start of the week.
- Keep water at your desk, in your van or at your stall.
- Pack food for market days or site visits so you are not relying on whatever is nearby.
- Notice which meals leave you full of energy and which leave you sluggish.
Everyone is different, so if you have specific dietary needs or concerns, speak to your GP or a registered dietitian.
Do not trade away sleep
Late nights are tempting when there is always more to do. But tired decisions are rarely good ones. Try to keep a regular bedtime, keep work out of the bedroom, and switch off screens a while before sleep. The NHS Every Mind Matters site has tips on sleeping better.
Make it a daily discipline
Jim Rohn’s idea of simple daily disciplines applies to health as much as to business. A short daily walk does not change much in a week, but it adds up over a year. Start with one small health habit and attach it to your working day, such as a walk after you finish your morning admin.
A first-year example
Ravi runs a new web design business from his flat in Birmingham. He works long hours at his desk, often eats lunch at his keyboard and feels drained by mid-afternoon. He starts taking his first call of the day on a walk, makes lunch away from the screen, and keeps a water bottle on his desk. After checking with his GP, he starts the NHS Couch to 5K plan. He has not overhauled his life, but he feels more alert in the afternoons and more in control of his days.
Plan health into your week
Robbins’ Rapid Planning Method asks what result you want and why. You can use the same questions for your health. Rather than “get fit”, you might choose “feel energetic enough to finish my working day without a slump”, because you want to enjoy evenings with your family. Then pick one or two small actions, such as a daily walk and preparing lunches on Sunday, and put them in your calendar like any other appointment.
Work with your setting
- Market traders: pack food and water the night before, and stretch during set-up and pack-down.
- Mobile tradespeople: keep healthy snacks in the van and take a short walk between jobs.
- Home-based founders: set a clear start and finish time, and leave the house at least once a day.
Your energy checklist
- Read the NHS Better Health pages and the Eatwell Guide.
- Check with your GP before making big changes.
- Add one short walk or stretch break to your working day.
- Plan a few simple meals for busy days.
- Keep water nearby while you work.
- Set a regular bedtime and keep screens out of the bedroom.
Further reading
If you want to go deeper, these books cover the original ideas (we earn nothing if you buy them):
- Tony Robbins, Awaken the Giant Within
- Jim Rohn, The Five Major Pieces to the Life Puzzle
More free guides
- Founder mindset & confidence
- Time management & focus
- Avoiding burnout & wellbeing
- Money confidence for founders
- Building good habits
- Goal setting for your first year
- Dealing with setbacks
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Last updated 29 October 2026. General information only, not professional advice.