Stress is built into every leader’s work life. But sometimes it’s even more intense. Just as airlines say to put on your own oxygen mask before helping others, executives need to take care of their physical and mental health to effectively lead the team and the company.
There’s no one way to do it right, and solutions are as individual as the leaders themselves. That said, there are some buckets that well-being solutions fall into, such as exercise, sleep, and healthful eating. But how those are carried out can vary. We asked our Fast Company Impact Council members what they do to maintain physical and mental health, especially during a crunch time. What they shared can help every leader improve their own personal and work life.
1. USE THE 8-1-1 SYSTEM
For the first few years of the company’s scaling, I followed the principle of “work first, rest later.” However, when burnout began to affect my concentration and decision-making ability, I revised my routine to the “8-1-1” system: 8 hours of sleep, 1 hour of exercise, and 1 hour of mindfulness practice every day. Now, I do Pilates or yoga every day, and I find time to play tennis and golf during the week. I also meditate and repeat mantras for 40 minutes a day, and devote 10–15 minutes of Pranayama to boost my energy. This daily routine helps me stay focused, disciplined, calm, and consistent, which is needed in business. — Victoria Repa, BetterMe
2. RESILIENCE IS A TEAM SPORT
I started running in 2020 during the pandemic, and it’s become a non-negotiable. I’ve now run 12 marathons, including 5 of the 6 World Majors, and just finished the Boston Marathon. What stayed with me from that race wasn’t my time; it was helping another runner cross the finish line. In the middle of something hard, you realize pretty quickly that it’s not just about individual performance. That carries directly into how I lead during crunch time. Running gives me discipline and a clear head, but it also reinforces that resilience is a team sport. You can’t expect people to push through intense moments if they feel like they’re doing it alone. — Meredith Rosenberg, NU Advisory Partners
3. A WORKOUT PARTNER
My workout partner is the single greatest asset—5:30 a.m. every morning, together. And when the pace or demands accelerate, we try to protect the basics. Something is better than nothing: a shorter workout, a walk, more water, a better night of sleep, a few quiet minutes to reset. A hard season can command more hours, but it should not mean self-destruction. — R. Ethan Braden, Texas A&M University
4. NO POLITICS
I exercise twice a day for 40 minutes, eat lots of protein (at least 100 grams a day if possible), and keep a positive attitude. Most of all, I do not watch political or related news—on any outlet. I do read the Wall Street Journal business news and watch the stock market. I surround myself with people who have a positive attitude and ban all political conversation in the workplace. The result is a happy environment with common goals and focus. — Larraine Segil, Exceptional Women Alliance Foundation
5. CRUNCH TIME = A PERFORMANCE PHASE
I treat crunch time like a performance phase, not a survival phase. I’ve seen some founders do the opposite. For example, when we were raising our Series B, I made a deliberate call to remove variables that create volatility. I stopped drinking alcohol completely for 75 days and exercised every day. That wasn’t about lifestyle, it was about consistency. Sleep improved, recovery improved, and my decision-making stayed sharp across a high-stakes period. I apply that same principle more broadly by eliminating noise and having a non-negotiable physical baseline. I’ve always believed that if your body falls apart, your company follows. — Cameron Van Der Berg, Infravision
6. PICKLEBALL AND GRATITUDE
I do two things. I practice gratitude because I find it incredibly grounding and it enables me to push through stressful situations with calm and fortitude. Second, I work out most days first thing in the morning to relieve stress, clear my mind, build strength, and get ready for the day. I also throw in pickleball on the weekends for some competitive social activity. It’s very zen because while playing, I don’t think about anything other than the game. — Phillip Haid, Public Inc.
7. FAMILY TIME, EXERCISE, AND MEDITATION
Even during the most hectic times, I have a few non-negotiables—family time, exercise, and meditation top the list. When we say “I don’t have time for this,” we often really mean “I don’t have the energy for this.” But what gives you joy and energy doesn’t steal your time; it gifts it back to you. And those things are crucial when work feels relentless, or the chaos in the world feels too heavy to bear. It might mean getting up a bit earlier to exercise, or fitting in a meditation on the train or between meetings, but I know what I need to keep my brain sharp and my stress levels in check, so the external noise doesn’t seep all the way in. — Tyler Perry, Mission North
8. PERSPECTIVE AND STRUCTURE
In many industries, crunch time collides with real life. The key is perspective and structure. Most businesses aren’t life-or-death. Keeping that in mind prevents unnecessary stress. Prioritize systems over willpower: Align work and personal calendars, plan ahead, and remove daily friction. Build in movement. Walking calls or coffee meetings help sustain energy. Finally, set clear boundaries. A consistent weekly “shut-off” protects performance and wellbeing. For example, on Friday at 3 p.m., switching into family time can be a simple but powerful reset. — Emily Kortlang, Yerba Madre
9. DISCIPLINE, PACING, AND PATIENCE
During crunch times, I manage my mental and physical health the same way I did when I recently ran the Boston Marathon, by staying disciplined, pacing myself, and being patient. I rely on the habits and experiences developed before the pressure hits, whether that’s training, preparation, or having community support. Just as important, I listen to my mind and body, making small adjustments when needed so I can keep moving forward. — Chris Moore, FIRST
10. STRUCTURE, SUPPORT, AND REALISTIC EXPECTATIONS
During crunch times, I approach my health the same way we approach nicotine cessation at Truth Initiative: with structure, support, and realistic expectations. I protect time each morning for quiet reflection, journaling, and high-intensity exercise—simple practices that create space between stress and reaction, much like managing nicotine cravings. I also lean on my team and stay grounded in purpose. When the work is about helping others, that sense of meaning becomes a renewable source of energy, and a reminder that taking care of yourself is essential to sustaining it. — Kathy Crosby, Truth Initiative
11. REFRAME STRESS AS INFORMATION
I reframe stress as information, not an enemy—actionable data pointing to an underlying problem. That shift creates agency and improves decision-making under pressure. In periods of uncertainty, especially when external crises hit personally (my home country of Lebanon is under attack and my family at risk), compartmentalization is essential—not avoidance, but leadership discipline. A leader’s psychology shapes the organization’s psychology. I rely on a high-trust team where vulnerability is possible. You acknowledge reality, share context, then keep executing. Holding emotional honesty and operational steadiness is critical in high-stakes moments. — Hala Hanna, MIT Solve
12. TAKE RECOVERY TIME
The work I do tends to come in waves and can spike at a moment’s notice. When I have days where things are light, I take the time to recover. I focus on getting outside, connecting with something bigger than me, my company, or the issue I’m solving. I also anchor into practices that ground and support me, through breathwork, meditation, and writing. The weight of the work and what’s at stake can feel heavy, so making sure I stay steady, grounded, and calm allows me to navigate the work more effectively. I can choose intensity and adrenaline when the work requires it instead of letting it run on its own. — Regan Parker, ShiftKey
13. OPPORTUNITIES FOR WELL-BEING MOMENTS
We embrace a mantra of freedom. It is not our responsibility to create the actual mental and physical well-being moments, but rather make the opportunities to do so. We constantly remind people that caring for yourself and your family is the foundation of flourishing. We just provide the flexibility and time for them to do so. — Adam Thatcher, Grace Farms
14. KEEP CRUNCH TIME TIGHT
I keep a few non-negotiables: sleep, movement, and protected quiet time, which isn’t necessarily tied to certain hours of the day. If those slip, everything else follows. I run 3–8 miles most days, and switching to a standing desk has made a real difference physically. We also push for tight prioritization so crunch doesn’t sprawl; short bursts are fine, drawn-out charrettes aren’t useful to anyone. — Ben Wintner, Michael Graves Design
15. PIANO LESSONS
As a leader, taking piano lessons is humbling. The mindset to learn creates space for curiosity and accomplishment, even during a crunch. Time is a choice and technology gives me the option to download songs and also learn by listening. An effective skill under pressure is the ability to listen. — Barbara Bouza, CannonDesign
16. MODEL BEHAVIOR TO OTHERS
I have found that the most important thing I can do as a leader is model the behavior I want to see. If everyone is working around the clock, I try to create small but real moments of recovery. For example, I have each team member pick one night a week to leave early for dinner or something personal. I ask what is one non-negotiable they want to keep, and I help protect it. I also encourage teams to work in focused sprints with clear pauses. Even a short walk, a reset between meetings, or stepping away for an hour can make a difference. Permission matters. When I create it, people actually use it. — Tami Rosen, executive and board member
17. SILENCE
It’s easy to say the obvious of sleep, diet, and exercise, but the one that’s had the biggest impact for me is silence. I run without headphones. I’ll stop for a coffee and keep my phone firmly in my pocket. If your head is constantly filled with the latest podcast or someone else’s thinking, you’re not processing yourself. Silence is deeply underrated. It’s where things actually settle. — James Greenfield, Koto
18. GET IN THE WATER
A big part of the CEO role is being the chief energy officer for company culture and talent. So managing your own physical and mental health at all times is in the top three jobs to undertake, as your posture and energy sets the tone for the company. For me that is a mixture of space to let my mind wander and play, time with those close to me to be the non-CEO, and to have my cup filled. And getting in the water wherever it may be, to forget about it all. — Chris Kay, 72andSunny
19. WHAT’S MY PURPOSE?
I try to be very disciplined about where I direct my energy. I’ve learned that I’m a more effective leader when I protect a few basics—movement, quiet, and enough space to think clearly before reacting. I also return to “what’s my purpose.” When the pace is high, I try to reconnect to the educators, students, and communities behind our work. That perspective steadies me. It helps me separate what feels urgent from what is actually important. — Kellie Lauth, MindSpark
20. BE A ROCK STAR
I have a number of non-negotiable sanity anchors that have kept me more or less sane. Running or cycling for 20+ minutes four times a week. Working on my failed rockstar electro-indie side hustle every Saturday. On-demand counseling sessions with my wise wife Rachel. — Neil Barrie, TwentyFirstCenturyBrand
21. RUNNING
Running keeps me sane. I’ve learned that the hard miles don’t break you if you’ve done the work. When you treat pressure as a threat, performance tanks. But when you treat it as a privilege, focus sharpens and execution improves. The discipline I bring to training is the same discipline I bring to the hardest stretches of the year. You don’t find resilience when you need it. You build it before you need it. — Balkrishan “BK” Kalra, Genpact
22. BE IMPERFECT
There are a million opportunities in a day to do life perfectly: Make your bed, make homemade meals, eat slowly, keep the house clean, and on and on. If you’re in a work sprint, and you’re someone who likes to do everything perfectly, you’ll probably suffer more than if you just decided to let the little things slide. What’s going to matter most is a clear, sharp, and positive frame of mind plus time to commit. That means that if something time-consuming isn’t a heavy-hitter in caring for your headspace, then let it slide for a while. Be imperfect in some areas so you can be your best in the one that matters most to you now. — Lindsey Witmer Collins, WLCM Software Studio and Scribbly Books
23. CREATINE
Creatine! I’m over 50. I get 8 hours sleep a night, and regular exercise including paddleball, pickleball, and squash. — Neil Cawse, Geotab