Being a founder can sometimes feel like riding a rollercoaster—exhilarating, terrifying, and occasionally, like you're going to be sick. But the constant hustle and grind can take its toll, leading to stress and burnout if you don’t have the right systems in place. So, let’s talk about something that can help you stay on track, reduce overwhelm, and actually enjoy the ride: a personal operating system.

1. Why You Need a Personal Operating System

We’ve all been there: juggling a million tasks while trying not to lose your marbles. The founder’s journey is filled with highs and lows, and it’s easy to feel like you’re spinning out of control. This is where a personal operating system comes in. It’s like having a well-oiled machine that keeps you going—without it, you’ll burn out faster than a cheap kettle.

Think of it as the ultimate toolkit for managing your time, energy, and mental health. You’ll feel more in control, and when life throws you a curveball (or ten), you’ll know exactly what to do to keep your head above water​.

2. Understand Your Triggers

We all have triggers—those pesky little things that throw us off course. Stress and anxiety are part of our biological makeup. Our caveman ancestors had to deal with woolly mammoths; we’ve got deadlines and funding worries. Either way, our brains love to go into panic mode when we feel out of control.

A lot of stress comes from the feeling that we don’t have the resources to deal with what’s in front of us. Recognizing those moments is the first step. Whether it’s your sense of humour disappearing or your tolerance for meetings reaching an all-time low, understanding how stress shows up for you is key​.

3. Build Healthy Habits (Avoid the Pizza and Wine Trap!)

So, you’re stressed, and what do you reach for? Pizza, wine, maybe a bit of Netflix? Yeah, we’ve all been there. While it’s okay to indulge every now and then, leaning on unhealthy habits only fuels the stress-fire. It’s a bit like putting out a campfire with petrol—not exactly helpful​.

Instead, think about what actually energizes you. Is it a brisk walk, a bath, or a quick meditation? Experiment with new habits like journaling or daily exercise. Get into the habit of doing something small every day, even if it’s just writing one sentence in a journal or going for a ten-minute walk. These little changes can make a massive difference​.

4. Stop the Stress Spiral with Gratitude

Gratitude is the underrated hero of stress management. No, seriously—it works. When you consciously take a moment to recognize what’s going well, your brain starts to chill out a bit. Keep it simple: jot down three things that went well each day. Even if it’s just “I didn’t burn the toast this morning,” you’re reinforcing the idea that things aren’t all bad​.

This helps combat the constant anxiety loop our brains love to feed on. You know, the one where you wake up at 3 a.m. worrying about something random like whether you locked the front door? Gratitude helps shift the focus back to the positive​.

5. Take Control Where You Can

One of the biggest causes of stress is feeling responsible for something you have no control over. We’ve all been there, trying to fix things we can’t, which leads to more stress. The trick is to focus on what you can control.

In psychology, this is known as your circle of control. If something falls outside of that circle—like the economy, or what your competitors are doing—don’t waste your energy on it. Instead, focus on things you can directly influence, like how you structure your day or how you respond to challenges​.

6. Break the Fight, Flight, or Freeze Response

Our brains are still wired to react to threats like cavemen: fight, flight, or freeze. But instead of a woolly mammoth, we’re battling endless Zoom calls and unrealistic deadlines. Recognizing when you’re stuck in this reactive state is crucial.

Instead of immediately reacting, take a breath (yes, you’re allowed to pause in a meeting!). It’s often better to respond thoughtfully than react instinctively. Write that email, sure, but don’t hit send straight away. Let it sit, come back to it, and if it still feels right, go for it​.

7. Plan for What Really Energizes You

Ever notice how some activities drain the life out of you while others leave you buzzing with energy? Write a list of what energizes and depletes you. Maybe heavy admin work sucks the fun out of your day, while creative brainstorming sessions give you life. When you know this, you can schedule your day around your energy levels​.

If you’re most creative in the morning, block out that time for deep work or problem-solving. Save the lower-energy tasks for the afternoon when you’re likely to feel a bit sluggish. Not only will you feel more productive, but you’ll also avoid those 3 p.m. crashes​.

8. Your Personal Operating System in Action

So, what does a personal operating system look like in practice? Well, for starters, you need to make decisions once. If you’ve decided that you’ll exercise every morning at 6 a.m., you don’t need to decide again when the alarm goes off. The decision has already been made—just get up and do it​.

The beauty of a personal operating system is that it removes the need for constant decision-making, reducing mental fatigue. You’re essentially putting parts of your life on autopilot so that you can focus on the big stuff without getting bogged down by the day-to-day​.

9. Celebrate the Wins

As a founder, it’s easy to keep looking ahead to the next big thing without ever stopping to appreciate how far you’ve come. Take time to reflect on your progress. It’s not about being smug; it’s about acknowledging your hard work and keeping burnout at bay.

Create an evidence board—a place where you can jot down your wins. It could be landing a new client, solving a tricky problem, or even just getting through the day without a major catastrophe. These little celebrations boost your morale and remind you that you’re moving in the right direction​.

Conclusion: Build Your System, Stay Sane

Building a personal operating system isn’t just about coping—it’s about thriving. By understanding your triggers, building healthy habits, and focusing on what energizes you, you’ll set yourself up for long-term success without burning out. It’s not about being perfect; it’s about having systems in place that make life easier and stress more manageable. So, take a breath, implement a few of these tips, and watch how they transform your day.