Navigating the high-pressure world of corporate leadership requires not just strategic acumen but also a robust mental health plan. This article delves into the essential practices and resources recommended by industry experts to safeguard the well-being of CEOs. From morning walks by the ocean to structured self-care routines, discover the habits that top executives rely on to stay mentally fit and focused.

  • Daily Morning Walks By The Ocean
  • Proactive Self-Care Plan
  • Prioritize Quality Sleep
  • Morning Gratitude Journaling
  • Exercise With Zwift Team
  • Evening Soccer Sessions With Son
  • Guided Meditation With Headspace
  • Non-Negotiable Unplugged Time
  • Building Support Network
  • Community Work And Reflection
  • Morning Meditation
  • Engage In Physical Activities
  • Process Emotions With How We Feel
  • Practice The New Golden Rule
  • Set Boundaries Around Time
  • Incorporate Mindfulness Into Daily Activities
  • Daily Journaling For Personal Development
  • Morning Exercise Routine

Daily Morning Walks By The Ocean

As a CEO, prioritizing mental health and well-being is non-negotiable for me—it’s the foundation for leading effectively and maintaining clarity. I balance this with three key strategies:

  1. Daily Morning Walks – Every morning, I carve out time to walk, often by the ocean. It’s my chance to reset, enjoy a great cup of coffee, and mentally prepare for the day ahead.
  2. Balance Blocks – Over a decade ago, I realized I needed intentional time during the day to recalibrate. I schedule ‘balance blocks,’ where I step away from back-to-back meetings to meditate, grab a coffee, or just recharge with my cat.
  3. Meeting-Free Fridays – To stay productive and focused, I reserve Fridays for operational tasks and deep work, keeping meetings to a minimum. This creates space to catch up and prepare for the week ahead.

These practices have been game changers, helping me stay grounded and energized, even in the busiest seasons.

Adriana CowdinAdriana Cowdin
CEO and Executive Coach, Be Bold Executive Coaching

Proactive Self-Care Plan

As a Founder & CEO of a mental health focused organization, prioritizing my own mental health is incredibly important. Practicing what we preach is a non-negotiable. For me, I am big on having a proactive self-care plan and carving out time to stick to it. Key components for me are my hot yoga practice, daily time for reading, and walking my dogs with no distractions. Self-care looks different for all of us. The key is knowing what helps recharge you and gets you out of your head and making time for it every day, even just a few minutes.

Stephanie LemekStephanie Lemek
Founder & CEO, The Wounded Workforce

Prioritize Quality Sleep

Sleep is a non-negotiable aspect of my mental health approach as a leader. Sleep serves for physical rest, but it is also elemental for the maintenance of emotional balance, mental clarity, and resistance to poor decision-making. Every night I have a setter routine that is always the same, so my body and mind are ready to go to sleep. This includes winding down with calming activities, such as reading, meditating, or practicing gratitude before bed, to help quiet the mental chatter of the day and point me toward relaxation.

It’s also crucial to avoid work-related tasks late in the evening as part of my sleep strategy. I close email, meetings, and planning after a certain time intentionally. It paves new lines that distinguish between work and home, granting my mind a specific off-ramp from the burdens of the day. On the days I wake up refreshed, I feel sharper, more focused, and actually able to face the tasks at hand with a clear and positive mindset.

Sleep is also a key element of gratitude and appreciation. I have found that when I am resting well, my ability to notice and reflect on the good things in my life and work is so much easier. To double down on this, I incorporate a gratitude practice into my nightly routine. Every night before I go to sleep, I reflect on three things for which I am grateful: a meaningful conversation I had, a small win throughout the day, or who in my team or family has helped me. This simple practice transitions my brain from the craziness of responsibilities to the thought of gratitude, and this just hand in hand is important for my mental and emotional health.

Focusing on sleep, gratitude compounds for me on being able to relax, and feel joy in the ordinary. Adequate sleep helps me enjoy life right-now, find gratitude in the little things, and contribute a sense of peacefulness to my mode of leadership. It also shows me how to bounce back quickly on a bad day, staying positive and level-headed through adversity. I would encourage others to consider sleep not as a luxury, but rather an important ingredient for success both personally and professionally. Combine quality rest with a gratitude practice, and you have a powerful formula for well-being to enable you to lead with clarity and enjoy the journey, not just the destination.

Sean SmithSean Smith
CEO & Ex Head of HR, Alpas Wellness

Morning Gratitude Journaling

Prioritizing mental health as a CEO starts with understanding that you can’t pour from an empty cup. Running a company like Simply Noted, where innovation and leadership are constant demands, can be mentally taxing. One practice that’s been transformative for me is starting my mornings with intentional gratitude journaling.

It might sound simple, but writing down three things I’m grateful for each morning helps me stay grounded and focused on the positives, even during challenging times. Pairing this with physical activity gives me the energy and clarity I need to tackle the day.

As a resource, I’ve found that investing time in communities of like-minded entrepreneurs has been invaluable. Sharing experiences and solutions with others who understand the unique pressures of leadership has been a game-changer for maintaining both mental and emotional well-being.

Rick ElmoreRick Elmore
CEO, Simply Noted

Exercise With Zwift Team

As a CEO, prioritizing mental health and well-being is about creating intentional time for yourself, no matter how busy things get. For me, exercise is a key element in maintaining balance. I allow myself a fixed time every day to train-usually cycling on Zwift with a team. That’s my time. It’s blocked out in the diary, and I treat it as a non-negotiable commitment to myself and my well-being.

What makes this practice so effective is that it allows me to mentally disconnect while still pushing myself physically. Cycling, even in a virtual setting, clears my head, resets my focus, and gives me the energy I need to tackle the day. Being part of a team on Zwift also adds a social element and a sense of accountability, which helps me stick to it.

Of course, the reality of being a CEO means there are rare occasions when something absolutely urgent comes up-a call, an email-that can’t be ignored. But I’ve learned to treat those interruptions as exceptions, not the rule. Protecting that time for exercise has become a habit that not only benefits my physical health but also keeps me grounded, clear-headed, and better equipped to make decisions.

The key takeaway is this: as leaders, we’re always “on,” but we need to carve out time to recharge. Whether it’s exercise, a hobby, or even quiet reflection, having a dedicated space for yourself allows you to show up stronger and more focused in every other area of your life. For me, that daily ride isn’t just training-it’s an investment in my mental and emotional well-being.

Jm LittmanJm Littman
CEO, Webheads

Evening Soccer Sessions With Son

Between managing client campaigns and running a growing marketing agency, I’ve learned to protect my mental health by scheduling 30-minute soccer sessions with my son every evening – it’s both exercise and quality family time that keeps me centered. Just like my debate training taught me to take strategic breaks, I now use the Calm app for quick meditation breaks between client calls, which helps me stay focused and emotionally balanced.

Patrick CarverPatrick Carver
CEO, Constellation Marketing

Guided Meditation With Headspace

Running a tech startup like UrbanPro can be incredibly overwhelming, and I’ve learned that mental health isn’t just a nice-to-have – it’s crucial for clear decision-making. Every morning, I spend 20 minutes doing guided meditation through the Headspace app, which helps me stay focused and calm when facing challenging situations like investor meetings or team conflicts. I’ve found that being open about my own mental health journey with my team has not only helped me stay accountable but has also created a more supportive company culture where others feel comfortable prioritizing their wellbeing too.

Rakesh KalraRakesh Kalra
Founder and CEO, UrbanPro

Non-Negotiable Unplugged Time

As a CEO, prioritizing mental health is non-negotiable—it’s the foundation for good decision-making. One practice that’s been a game-changer for me is setting non-negotiable “unplugged” time every evening. No emails, no screens, just time to reset—whether it’s a walk, reading, or a quick workout.

Why does it work? It creates a hard stop to the endless workday loop and gives my brain room to breathe. Bonus: it’s where some of my best ideas show up. Mental well-being isn’t a luxury—it’s a productivity hack disguised as self-care.

Justin BelmontJustin Belmont
Founder & CEO, Prose

Building Support Network

Building and maintaining connections with my support network is one of the foundational pillars of my mental well-being and leadership strategy. This network may include peers, mentors, family members, and others who know the unique challenges that come with being a CEO. Leadership often means making tough decisions, dealing with high expectations, and experiencing uncertainty, and having a trusted group of people to turn to provides not just emotional support but also practical guidance.

Having regular conversations with these people is priceless. Whether it’s a scheduled mentoring meeting, a casual check-in with a co-worker, or a heart-to-heart talk with a dear friend, these interactions help me see things more clearly. They show me that I am not the only one on this path and that others have dealt with and pushed through comparable obstacles. This sense of camaraderie is a balm to my leadership, alleviating some of the mental burden that comes with that and allowing me to approach decisions with greater clarity and confidence.

These relationships also encourage a broader sense of appreciation. They remind me to appreciate the wisdom, encouragement, and honest feedback that others give. Appreciating these connections allows me to stay more centered and committed to leading with compassion and intention. It is not only the profound victories but also the tiny, repeated actions that help people that are worthy of thankfulness, which add up over the years.

One particular thing I have found to help is setting aside regular time each week to praise my support network. I may send a thank-you card, make a brief phone call, or even give a small gift. Such gestures not only enhance bonds but also support an affirmative attitude. Gratitude helps me transition from fixating on the challenges of leadership to recognizing all the people making my journey easier and more rewarding.

Keeping the support network alive and bringing the support network creates balance and makes an impact on my ability to lead. It serves as a testament to how connection, gratitude, and shared experiences can fuel personal and professional grit. If I were giving advice to others at your level, my recommendation would be to build and invest in your support system and continue to make sure that the people in your support system know that they are appreciated.

Tzvi HeberTzvi Heber
CEO & Counselor, Ascendant New York

Community Work And Reflection

Community work has been incredibly rewarding and beneficial for my mental wellbeing, especially when it comes to building resilience through gratitude and perspective. Engaging in outreach programs or mentoring someone has not only allowed me to reach out to those in need, but it has also given me a purpose to fulfill which fills the emotional gap. Philanthropy helps me get away from that day-to-day grind of being a CEO and join myself with something greater than myself, which gives me an intense thankfulness for what I have and the opportunities that I’ve been presented with.

One particular practice I have found to be impactful is coupling community service with reflection. After any outreach experience, whether I volunteered at a local shelter, shared information with a group on resilience and recovery, or mentored a struggling individual, I take time to reflect on the experience. I concentrate on lessons learned, relationships built, and the impact made together. Finding a way to express my gratitude through both this reflection and the stalwart examples of strength and perseverance I observe has been incredibly grounding. Doing community work also allowed me to cherish the small victories of everyday life.

Witnessing small acts of kindness creating real change changes my outlook. It inspires me to celebrate small moments that might otherwise be overlooked: a cheerful chat with a team member, a thoughtful act from a colleague, or even the strength and resilience to navigate challenges with a supportive buffer. These moments of gratitude create resilience and help make the tension that comes with leadership more tolerable.

This practice has an echo effect in my leadership too. Geneticists teach resilience, researchers measure it, and above all, community organizers promote it. It bonds us around our collective mission and builds connections in the company and evolves our work environment into one where appreciation is part of the culture.

For those who wish to practice gratefulness, I remind people to serve beside what speaks to them. Participate in community-building activities, whether it’s in terms of volunteering, mentoring, or supporting even causes closely aligning with your personal values. Community-based work doesn’t just benefit others; it also offers additional perspectives on what fulfillment looks like to you. It’s a cathartic way to relax, have fun and develop a greater appreciation for the journey of leadership and life.

Saralyn CohenSaralyn Cohen
CEO, Able To Change Recovery

Morning Meditation

Every morning, I find the time to meditate for 20-30 minutes. It clears my mind, generates new ideas, and helps me prioritize what’s important for the rest of my day. It helps me to unplug and prioritize myself before anyone or anything else barges into my day. Each and every day, work problems can easily take over any CEO’s life and put their own mental health in the backseat, so it’s important to do this before checking email, Slack, or other notifications and apps.

Can’t find time to meditate as a busy CEO? Well, you know what they say: if you can’t find time to meditate for ten minutes, then you should meditate for an hour.

Colin McIntoshColin McIntosh
Founder & CEO, Sheets & Giggles

Engage In Physical Activities

Prioritizing mental health as a CEO is crucial, but it’s important to remember that health encompasses both mental and physical aspects, including metabolic health. CEOs should regularly engage in physical activities that elevate their heart rates and promote metabolic efficiency, like meditation or yoga. Additionally, maintaining a balanced diet rich in nutrients supports not just physical fitness but also cognitive function.

I find several practices particularly beneficial for my well-being: aiming for at least 10,000 steps each day, ensuring I get sufficient early morning sunlight, staying hydrated, prioritizing quality sleep, and spending quality time with loved ones. These activities not only rejuvenate my mind but also enhance my metabolic health, enabling me to tackle challenges with clarity and resilience.

Mindfulness practices, such as meditation or deep-breathing exercises, can significantly enhance mental clarity and emotional resilience. Finally, fostering open communication within your team can create a supportive environment, allowing everyone to share their challenges and solutions, and lead more effectively.

Nonye EkpeNonye Ekpe
CEO, Balm.ai

Process Emotions With How We Feel

The roles and demands of being a CEO are often in direct conflict with balance and well-being. The pace of the work and the burden of responsibility take a real toll on executive mental health.

I have found it particularly helpful to take breaks to process my emotions during times of particular stress or frustration. This may sound a bit touchy-feely or “new age-y,” but often my surface emotion is not the root emotion.

It is too easy to make decisions based on a surface emotion. Let’s take anger for example, what is behind the anger? Is the root emotion embarrassment, jealousy, anxiety, FOMO, or a feeling of being trapped? While these emotions may present as anger, your response will be better reasoned when the root emotion is understood.

I highly recommend the neuroscience-based app, “How We Feel” to my CEO clients. This free app was created by a team of “scientists, designers, engineers, and therapists to help everyone understand their emotions.” With quick three-minute periodic check-ins, you will learn to more clearly define and track your emotions.

This simple practice will not only improve your mental health but also improve your leadership as a CEO.

Brent Hafele, M.A., ACCBrent Hafele, M.A., ACC
President & Coach to Ceos, Vibrancy Unlocked

Practice The New Golden Rule

The practice I want to share is something I call The New Golden Rule. It’s the foundation of my first book and the core principle behind how I’ve built a seven-figure business. The New Golden Rule is simple: treat yourself the way you want others to treat you.

While the traditional Golden Rule has guided many of us since childhood and served us well, it’s incomplete on its own. Treating others as you want to be treated is a solid foundation, but in today’s fast-paced, ever-changing, and high-pressure world, it’s not enough. In fact, relying solely on the Golden Rule can lead to pain and frustration. The truth is, the Golden Rule desperately needs an upgrade—and we need it fast. After all, we’re here to thrive as leaders, not drive ourselves into the ground, right?

If we go through life focusing solely on treating others well without considering how we treat ourselves, we set ourselves up for stress, burnout, and overwhelm. None of these are good for an entrepreneur or their business.

The New Golden Rule, or simply The Rule, works because our relationship with ourselves shapes our relationships with others and the world around us. When we take care of ourselves and meet our own needs, we naturally step into our power, show up as better leaders, and give our businesses a greater chance to thrive.

So, how do you apply The Rule? It starts with truly getting to know yourself. Learn what drives you, identify your core values, recognize what frustrates you, and understand what drains your energy. From there, clarify your unique needs so you can structure your life to meet them. One effective tool is a personalized “well-being checklist.”

This checklist should include non-negotiable daily, weekly, and monthly practices that support your well-being. For example, many of my clients discover through self-awareness that their energy is drained when they engage in self-critical thinking. This habit often worsens when they aren’t sleeping enough, eating well, or staying active. A personalized well-being checklist provides clear guidelines for living and running their business in a way that supports their energy and mindset.

And it works!

Emily GoldenEmily Golden
CEO & Strategic Talent Advisor, Golden Resources, LLC

Set Boundaries Around Time

As a CEO, prioritizing mental health and well-being is essential—not just for me, but for the health of my business. One practice that has been incredibly beneficial is setting boundaries around my time. I make a conscious effort to structure my day so I can focus on work without sacrificing moments for self-care and connection with loved ones. One resource I’ve found valuable is practicing mindfulness meditation. Even just 10 minutes a day helps me reset, stay present, and manage stress effectively. It’s a simple but powerful way to ground myself amidst the demands of running a business. By prioritizing my mental health, I can show up as a stronger, more focused leader for my team and clients.

Angela FickenAngela Ficken
Psychotherapist and Entrepreneur, Progress Wellness

Incorporate Mindfulness Into Daily Activities

Prioritizing mental health and well-being as a CEO starts with incorporating mental and emotional well-being practices into daily activities. Starting the day with mental fitness and mindfulness practices, such as meditation, gratitude, and positive affirmations, sets the tone for the day. Attaching these practices to morning routines creates a habit. For example, while enjoying a morning cup of coffee, focus on the taste and aroma. Savor the experience. If going for a morning run or walk, focus on the sound of the birds or passing cars, or notice how your feet feel on the pavement.

Upon waking, practice gratitude by writing or reciting three things you’re grateful for. In the evening, before sleep, write down or recite three things you’re grateful for that happened during the day.

Reciting positive affirmations while taking a shower, drinking coffee, or washing hands, maintains a positive mental charge.

Lisa HammettLisa Hammett
Certified Positive Intelligence Pq Coach, Transformational Speaker, Author, Lisa Hammett Success Coaching

Daily Journaling For Personal Development

Personal development and learning are a requirement of maintaining a healthy mind. Of course it’s important to stay ahead of the market, but so is investing in myself. Daily journaling is one habit that has helped me immensely. Taking 15 minutes each morning to think through all my decisions allows me to see how I’m feeling, check on the wins and losses from the previous day, and make sure my choices are aligned with Kriminil Trading long-term objectives.

It’s this introspection that builds perspective. It lets me understand that the market fluctuates and by working on constantly improving myself and trading strategies brings me satisfaction more than just winning or losing. Investments in non-work related hobbies like music and jiu jitsu also allow me to get away from all the clamor of the market. With personal development as a priority, and boundaries between work and home, I can face the market with a clear head and a healthy attitude.

Kevin HuffmanKevin Huffman
Day Trader| Finance& Investment Specialist/Advisor | Owner, Kriminil Trading

Morning Exercise Routine

As a CEO, prioritizing mental health and well-being is essential not only for personal balance but also for effective leadership. One practice that has been transformative for me is starting each day with exercise. A morning sweat session sets the tone for the day, releasing built-up stress and flooding the body with endorphins and other relaxing chemicals that promote a sense of calm and well-being.

Exercise also fosters a feeling of accomplishment early in the day, which can build momentum for tackling challenges and making confident decisions. Beyond the mental benefits, it boosts energy levels and sharpens focus, which are invaluable for navigating the demands of leadership. Whether it’s a brisk walk, a workout session, or yoga, the key is consistency, which helps maintain a solid foundation for resilience.

Additionally, this habit creates a sense of structure amidst the unpredictability of managing a business. It’s a protected time that is just for me-a moment to clear my mind, reflect, and prepare for the day ahead. Over time, this practice has become a cornerstone of my mental and emotional well-being, equipping me with the clarity, energy, and strength needed to lead effectively.

While there are many resources for mental health, I encourage every leader to identify one practice, like exercise, that helps them recharge and stay grounded. For me, it has been a game-changer in maintaining balance and performing at my best.

Elisha Peterson MD MEd FAAP FASAElisha Peterson MD MEd FAAP FASA
Anesthesiologist and Pain Medicine Physician, Elisha Peterson MD PLLC