Le guide ultime de la prise en charge de soi pour les fondateurs de startups

Être fondateur d'une startup s'accompagne d'une myriade de dĂ©fis et de maux de tĂȘte.

Long work days, company growing pains, lack of time for a social life, meetings with investors and much more can lead to added startup stress in your day-to-day life. 😰

It doesn’t help that this era of “hustle porn,” as Reddit co-founder Alexis Ohanian describes it, gives off “the idea that unless you are suffering, grinding, working every hour of every day, you’re not working hard enough … this is one of the most toxic, dangerous things in tech right now.”

But you’re not alone. There has been a sharp increase in stress levels over the last few years, and it seems to continue to get worse and worse. 👎

habitudes autodestructrices soins de soi

Des niveaux Ă©levĂ©s de stress de dĂ©marrage peuvent avoir des consĂ©quences Ă  court et Ă  long terme sur votre santĂ© et votre bien-ĂȘtre gĂ©nĂ©ral.

And yes, while some people “relax” by working, that doesn’t mean it’s safe or healthy to work 24/7 and it still results in raised stress levels over time.

Thankfully, this emergence of increased stress has led to a movement combating the stress in healthy, sustainable ways: self-care. 🧘‍♀️

L'autogestion de la santé est, essentiellement, toute activité que nous faisons délibérément pour prendre soin de notre santé mentale, émotionnelle et physique. Pensez à la méditation, au yoga, à la lecture, entre autres activités.

And while self-care has become more and more popular with the Insta-influencer crowd over the years, self-care is for everyone – including startup founders. 😎

prendre soin de soi vivre ma meilleure vie

Starting and building a company is stressful, yes, but it also needs to be sustainable. The last thing a company needs is a founder who gets so sick or burned out that she/he can’t work anymore.

Besides, there’s a difference between a bit of healthy stress and conflict that empowers you to charge forward with your company and the kind of stress and conflict that prevents you from being a functional human being.

So, let’s explore self-care and how startup founders can implement it into their daily lives! 👊


I have work to do, I don’t have time to take a long bath or meditate for three hours.

There’s a common misconception with self-care in that it only encompasses spa-like activities: face masks, yoga retreats, taking a long bath, etc.

soin de soi massage du visage du singe

But it’s much, much more than that (and in many instances, none of those things at all).

As I mentioned in the beginning, it’s the deliberate act of doing something that helps our mental, emotional and physical health. That means self-care can be as simple as drinking enough water during the day or taking your prescribed medications on time.

Self-care can include a long walk around your favorite park, re-reading your favorite book and, yes, if you’d like, some meditation in the morning. 📚

That’s the beauty of it: there’s no “right” or “wrong” way to perform self-care. Every self is different, meaning the care can vary.

prendre soin de soi se faire plaisir

Dans ce cas, pourquoi devrais-je me préoccuper de l'autogestion de la santé ?

Startup stress is a very real thing, and it can have dramatic consequences in the long-term. 🙅‍♀️

Les symptĂŽmes physiques du stress comprennent les maux de tĂȘte, les douleurs musculaires, les troubles du sommeil, les douleurs thoraciques, la fatigue et, selon la Mayo Clinic, peuvent contribuer Ă  de nombreux problĂšmes de santĂ©, tels que l'hypertension artĂ©rielle, les maladies cardiaques, l'obĂ©sitĂ© et le diabĂšte.

En outre, le stress peut vous rendre anxieux, accablé, irritable et exacerber la dépression.

autosoins stress

And while startup founders have a lot of added stress, this can trickle down to your team and change the dynamic among your colleagues – not good.

Une équipe stressée et épuisée peut entraßner une rotation plus importante des employés, une augmentation des tensions au bureau et, bien sûr, donner à votre entreprise la mauvaise réputation d'un endroit à éviter à tout prix pour les talents.

No one wants that. 😐

Self-care is not only something that startup founders need to embrace personally, but it’s also something they need to encourage among their teams.


Que dois-je faire ? Comment commencer ?

Fortunately, self-care in itself is quite simple. The trick is to make sure you’re realistic and disciplined enough about your goals (and to avoid any judgement or shame if you forget to do something).

If you’re someone who works too much and never has time to exercise or see friends, for example, start small and work your way toward a more balanced life. ⚖️

Engagez-vous à quitter le travail à l'heure et à rencontrer un ami une fois par semaine. Levez-vous 30 minutes plus tÎt le matin et allez courir (c'est encore mieux si vous courez avec des amis ou votre partenaire). De petits gestes peuvent entraßner de grands changements et réduire considérablement votre niveau de stress.

exercice d'auto-soins

Le soin de soi peut prendre de nombreuses formes, alors trouvez ce qui vous rend heureux et Ă©nergique, et concentrez-vous sur ces choses.

Il en va de mĂȘme pour vos employĂ©s. Si vous voulez un engagement Ă  long terme envers votre entreprise, vous devez en faire un lieu de travail agrĂ©able, productif et Ă©quilibrĂ©.

Does your company have a culture of expecting everyone to always stay late? That needs to change. 😳

It’s about working smarter, not harder. Yes, the occasional deadline or launch will call for a late night in the office, but this should be the exception, not the rule.

If Slack can pull it off, I’m pretty sure your company can, too. 😉

travail tardif soins personnels

Quelques ressources supplémentaires

There are some awesome resources out there focused on self-care – many of which have sprung from the tech community. 📱

In terms of apps, there are plenty of fitness apps out there, so if exercise and meal planning is something you’re wanting to work on, just pick a favorite app and go from there (I’m neutral on this one because the apps you use also greatly depend on which wearable tech you’re using/not using, so this is entirely a personal preference thing)!

Pour la méditation et la pleine conscience, Headspace est l'une des meilleures applications existantes. Il existe également des applications telles que Calm, 7Mind et Meditation Studio, ainsi qu'un grand nombre d'exercices de yoga et de respiration profonde en ligne.

headspace self-care

Pour prendre soin de soi, les utilisateurs d'iPhone peuvent utiliser Aloe Bud, une application dédiée à l'autosoin et qui vous permet de garder le cap sur vos routines.

For more in-depth care processes, You feel like shit is an online flowchart that helps you get through routines and ensures that you’re taking care of yourself.

But just downloading an app doesn’t necessarily mean you’re taking care of yourself.

It’s a commitment, it’s a frame of mind. And while that sounds a bit cult-y, just remember that this can be the difference between a long, fulfilling, healthy life and a life of stress, irritability, anxiety and resentment.

Personally, I’d take the former over the latter any day. 🤷‍♀️

With that said, self-care comes in many forms, so find what makes sense for your life. If it’s as simple as eating less junk food and moisturizing every day to make you feel less stressed and healthier overall – go for it!

Just make sure that the life and the company you are building are sustainable – mentally, physically and emotionally, just as much as they are financially.

We need to end the “hustle porn” epidemic – it’s toxic and unproductive in the long-term, both personally and professionally.

Instead, we need to pave the way for self-care to drive how we lead our lives and our businesses, however that may look for you. 🚀

This would lead to healthier, happier startup founders as well as healthier, happier startup employees. It’s a win-win for everyone.

cinq bonnes pratiques d'autosoins

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Ali Colwell