Easy, cheap, low-time investment ways to increase capacity and show up better in your business and life.
If you’re a founder, business owner, or entrepreneur, there’s a really good chance you’re terrible at taking care of yourself.
And I only say that because I’ve been there too.
It’s so easy to put yourself on the back burner when your business is front and center all the time. Even when you’re not working, your brain is still running. You’re thinking about the next project, the next hire, the next issue, the next opportunity. And then outside of work, you’re trying to show up for your spouse, your family, your friends, your community, your hobbies, your church, whatever it may be.
At some point, your own health and well-being quietly slide to the bottom of the priority list.
The problem is, when your capacity drops, everything else suffers too.
This isn’t about “bro health” stuff or trying to optimize every second of your life because a podcast told you to. This is genuinely about increasing your capacity so you can show up better in your business and your life. More energy. Better mood. Better focus. Better resilience. More joy.
So here are eight easy, cheap, low-time-investment ways I use, and I think other business owners can too, to start taking better care of themselves today.
1. Get Outside and Get Sunlight in Your Eyes Early in the Morning
I can go on and on about this one.
Obviously, Andrew Huberman is very famous for talking about this, but I truly think this is one of the easiest, cheapest, most potent ways to feel better in your day-to-day life.
I just did a whole video on how I’ve been doing this consistently for the last two years and how much it changed my life.
Getting outside within the first several minutes of waking up and getting sunlight into your eyes helps regulate your circadian rhythm, which impacts your sleep, energy, mood, focus, and overall quality of life.
The crazy part is that you feel the effects quickly. Your mornings feel better, sleep improves, and so does your mood.
For something that takes almost no effort and costs absolutely nothing, it makes a massive difference.
2. Keep Your Supplement Stack Simple
You do not need to become a supplement addict.
Honestly, most people would benefit more from just eating decent food consistently. Eat whole foods, enough protein, get fiber, and don’t eat like a jerk, except for that vacation where the spritzes are flowing. We’re talking most of the time, not being insane after all. 😂
But there are a few simple supplements that I think can make a really meaningful difference.
I really like AG1. I know it’s promoted everywhere, and every podcast on earth has ads for it, but I genuinely think it’s great. It’s made a noticeable difference for me personally, and I love that it simplifies everything into one thing I take every morning instead of juggling a million separate supplements.
I also think creatine is one of the best supplements almost anyone can take.
Men, women, younger, older — there are so many benefits beyond just muscle. There’s a ton of research around brain health, cognitive function, recovery, and overall performance, too.
Again, nothing complicated. Just simple things that can help support your body and brain a little better.
3. Do Something Hard Every Day
For me, this is cold exposure, usually a cold shower. And no, I don’t want to do it. That’s kind of the point.
I recently talked about the AMCC — the anterior midcingulate cortex — and how doing difficult things on purpose can actually help grow your capacity for grit, discipline, and resilience.
Cold exposure is a really simple way to practice discomfort intentionally.
It’s cheap, takes almost no extra time, and it reinforces the habit of doing things even when you don’t feel like doing them.
But honestly, it doesn’t have to be cold exposure specifically.
The bigger point is to do something difficult every single day.
Something inconvenient, uncomfortable, and that requires discipline.
4. Have a Step Goal and Actually Stick to It
10,000 steps became this magical number everyone talks about, but it originally started as more of a marketing tactic than some perfect scientific threshold.
So I don’t think the number itself matters nearly as much as simply moving more than you currently are.
Figure out your baseline and then slowly increase it over time.
A really practical way to do this is to take a 20-minute walk in the morning, another at lunch, and another in the evening.
That alone adds up quickly.
You can stack it with other things, too:
- Work calls
- Audiobooks
- Podcasts
- Catching up with friends
- Prayer time
- Thinking time
It’s one of the easiest ways to improve your physical and mental health without completely rearranging your schedule.
5. Strength Train at Least Three Times Per Week
More muscle genuinely makes almost everything better.
You want to live longer? Build muscle.
You want to look better? Build muscle.
You want better energy? Better brain health? Better long-term health outcomes? Better mobility as you age?
Build muscle.
Strength training is also another incredible way to grow resilience and mental capacity. There’s something about consistently doing hard physical things that spills over into every other area of your life.
The reality is, business ownership requires energy, endurance, and resilience.
Taking care of your body directly impacts your ability to perform in your work and your life.
6. Set Boundaries Around Work and Your Phone
This one is hard for me, too. Really hard.
We are not getting away from our phones. That’s just reality at this point. Most of us run huge portions of our businesses through them.
But constantly being connected to work at all hours absolutely impacts your mental health.
Evenings. Weekends. Vacations. Time with family.
At some point, your brain needs separation from work.
And again, I’m actively working on this too. I definitely don’t have it mastered. But even small boundaries help:
- Not checking emails late at night
- Keeping Slack closed after a certain time
- Putting your phone away during dinner
- Taking an actual day off occasionally
7. Listen to One Audiobook Per Month
Reading a book a month sounds intimidating to a lot of busy people.
But listening to an audiobook for 20–30 minutes a few times a week? Totally doable.
You can do it while:
- Walking
- Driving
- Cleaning
- Traveling
- Working out
It’s one of the easiest ways to keep learning and expanding your thinking without needing to carve out huge chunks of extra time.
You can get better at your industry, learn leadership, improve communication, grow spiritually, learn about health, whatever interests you. Small, consistent learning compounds over time in really significant ways.
8. Take Your Water Bottle Everywhere
This sounds so simple, but most people are wildly dehydrated and don’t even realize it.
We get busy and forget to drink water, then suddenly we feel:
- Exhausted
- Foggy
- Sluggish
- Headachy
- Irritable
A lot of the time, we’re just dehydrated. Keeping a water bottle with you at all times makes a huge difference because it removes the friction. If it’s there and filled up, you’re way more likely to drink it consistently throughout the day.
It’s Time to Take Care of Yourself
I could probably add 20 more things to this list.
But honestly, I just really care about health and wellness for founders, entrepreneurs, and business owners because I think it’s incredibly easy for ambitious people to completely neglect themselves while building everything else.
Eventually, it catches up with you.
These aren’t massive life overhauls, expensive, or require biohacking your entire existence.
They’re just simple ways to increase your capacity so you can show up better for your business, your family, your relationships, your community, and yourself.
Because the truth is, taking care of yourself is not separate from building a great business.
It’s one of the best things you can do for it. I genuinely hope some of these help you live a happier, healthier life as an entrepreneur. If you want a part two, let me know. 🙂
