I want you to take a deep breath.
No, really. Right now.
Do it.
In…
one, two, three
Out…
one, two, three
Ahhhh, that’s the stuff. Well done! Now that’s what I call a breath of fresh air.
Cheesiness aside, mindfulness practices have been utilized for thousands of years as effective techniques to hit the ‘reset’ button on the perpetual game of pong constantly playing in your head. Through acknowledging and appreciating the present moment mentally, physically, and spiritually, we allow ourselves a brief introspective glimpse of objectivity. This knowledge and appreciation of the present allows us, consciously and sub-consciously, to become better human beings.
Or so they say.
In the startup world, Founders are constantly under pressure. After all, it can be a difficult job to do everything. Combine that with the financial stress of bootstrapping, the mental stress of everyday life, and the realization that the cardboard box in the alley behind your apartment may be a suitable place to survive for a few weeks if you quit your day job, and you’ve got yourself a one-way ticket to hypertension, depression, and your own private plot of land at Asshole Alley.
But fear not, founder. You don’t have to live on Asshole Alley.
The interesting thing about stress is that it is self-inflicted. Pressure is caused by an external stimuli, usually fear, but it is ultimately up to our body to translate that stimuli into a physiological response that we know as stress.
It is difficult to combat stress because it is usually a reaction that happens sub-consciously. This is where mindfulness comes in. By training your sub-conscious to effectively deal with stress, you can make better decisions, sustain healthier relationships, and ensure the success of your startup. All while retaining your sanity.
Mindfulness techniques rely on the principles of neuroplasticity, which is essentially the study of how our experiences, both mental and physical, shape our brain. Specifically, self-directed neuroplasticity is how your mind changes your brain, which then changes your mind, because Science.
The peer-reviewed research is out there supporting mindfulness as a proven technique for reducing stress, improving empathy, and making you a happier person. As a founder, it is in your startup’s best interest to eliminate any negativity in your life and cultivate mindful awareness.
Illustrated below are five places for you to start cultivating mindfulness as a founder.
Better Decision Making Abilities
Make the right choices under pressure
We all make decisions, but your decisions as a Founder could make or break your startup. To ensure that your decisions are well-warranted, unemotional, and that they won’t lead to a lifetime of regret, try the following breathing meditation. Research shows that fifteen minutes of simple mindfulness breathing meditation could help you make better decisions in the future.
Stronger Sense of Empathy with Users
Know thy audience
A large aspect of being a founder relies on your ability to put yourself in your users shoes, and see how your product can best fix their problem. In order to do that effectively, you need to possess a strong sense of empathy. Research shows that analytical thinking can actually stifle your empathic abilities, and vice-versa. This is why incorporating mindfulness into your daily routine to build empathy can be crucial in an increasingly data-driven environment.
To cultivate your empathy with mindfulness training, try this technique:
In at least three major encounters through your day, or whenever you find yourself upset, disappointed, or frustrated with another person:
- Imagine that you are the person with whom you are speaking.
- Experience the world fully as this person.
- Maintain this point of view for as long as you can during your encounter.
You may also want to consider keeping a mindfulness journal to record what you have learned about yourself and others as you practice these techniques.
Reduce Self-Doubt and Second-Guessing
Cause haters gon’ hate, and meditators gon’ meditate
We’re all plagued with thoughts of self-doubt. No matter how successful you are, how attractive, how confident — its in our nature to question ourselves. Though this can be a good thing, as we make poor decisions from time to time, too much self-doubt and second-guessing will make you miserable, and your startup will suffer for it. Mindfulness techniques help by teaching you to become more aware of your thoughts, without labeling or judging them. By acknowledging a negative thought process for what it is, we can then counteract it with a positive thought process and let the negativity run its course without dwelling on it.
For a more in-depth approach to eliminating self-doubt, check out this article on Psychcentral.
Speak, Act, and (above all) Listen with Intentionality
Really though, you talk too much
It is no secret that in this day and age, we need more people listening and less people talking. By cultivating mindfulness, you can approach each of these every day activities with intentionality and greatly increase your founder relationships with employees, advisors, investors, family, and friends.
To cultivate intentionality, try playing the game of fives. To do this, simply acknowledge five things throughout your day that would typically go unnoticed. These can be things that you interact with through any of your five senses.
For example, you might see the walls of your front room, hear the birds in the tree outside in the morning, feel your clothes on your skin as you walk to work, or smell the flowers in the park, but are you truly aware of these things and the connections they have with the world?
– Are you aware of how these things really benefit your life and the lives of others?
– Do you really know what these look and sound like?
– Have you ever noticed their finer, more intricate details?
– Have you thought about what life might be without these things?
– Have you thought about how amazing these things are?
Let your creative mind explore the wonder, impact and possibilities these usually unnoticed things have on your life. Allow yourself to fall awake into the world and fully experience the environment.
By viewing the world through this intentionally mindful and appreciative lens, our every day interactions become more intentional as well. Furthermore, the deeply empathic understanding of the world that this technique gives you, naturally makes you a better listener and a more intentional speaker.
Happy founders make for healthy Startups
Because nobody likes working for an asshole
Lastly, happiness is arguably the most important quality for you as a founder. It dictates your relationships and can define your startup’s journey as either a positive or negative one. Ultimately, you’re working on your start-up to create lasting happiness for yourself and anyone you support. You do it because it’s what you love to do, or was once what you loved to do. You don’t have to be miserable in the startup process, and I can almost guarantee you that if you’re unhappy, your startup will suffer for it sooner or later.
Though essentially all mindfulness techniques by nature increase your ability to be happy, the purpose of this technique is to let go of any negative emotions you have been harnessing and to forgive those whose wrong doing may still be keeping you down.
To cultivate happiness through mindfulness, try this technique:
Sit down in a comfortable position with your back straight, shoulders relaxed and close your eyes. This can be done in an office chair or on a cushion on the floor.
Start focusing on somebody who has wronged you in the past. Try to envision what they look like and recreate them physically in your mind.
Now with the image of them in your mind’s eye, focus on forgiveness. Think of the difficulties that they must go through on a usual basis. Think of why they may have done what they did, from their perspective. Think of all of the positive qualities of this person that you admire. An interesting technique I read about in the Dalai Lama’s book “An Open Heart”, is attempting to view the individual through the lens of their mother.
Now, think of how little any of it matters. The past is behind us, and You don’t care anymore. You are your own person, you create your happiness. You are infinite, and refuse to let the trivial occupy your precious mind real-estate.
Just let it go.
Focus on forgiveness, and only forgiveness. Let the thought run its course.
Hopefully this has shed some light on the importance of cultivating mindfulness in your life and the implications that it can have on your startup. There is a wealth of information online for those who are looking to dive into cultivating mindfulness, but don’t have a lot of time to practice.
Remember, mindfulness is about acknowledging and appreciating the present moment. You don’t have to be a mindfulness practitioner to practice mindfulness. Try to acknowledge your breathing periodically thoughout your day. Look around you and appreciate the sights, sounds, and smells. View things through other people’s perspectives. Above all, do these things with intentionality. By consciously making the decision to be aware and present, you have already made a significant step in the right direction.
