Template Founder Wellness

Founder Mental Health Checklist + Resource Guide

For founders who need to know: Are you okay? When to get help. And how to keep going.

By Lech Kaniuk February 2026 15 min

For founders who need to know: Are you okay? When to get help. And how to keep going.

Why This Matters

Building a startup is one of the most emotionally intense experiences you’ll have. You will experience:

Moments of absolute certainty (this will change the world)
Moments of absolute doubt (this will never work)
Both in the same day

The difference between founders who succeed and those who burn out isn’t intelligence or luck. It’s self-awareness and the willingness to ask for help.

This checklist is designed to be used weekly. It takes 2 minutes. It could save your startup.

PART 1: Daily Mental Health Check (5-Question Scorecard)

Use this every morning or evening. Takes 2 minutes. Score each 1-5.

The Five Questions

EXHAUSTION How tired am I?

1 = I slept well and feel rested
2 = I’m a bit tired but functional
3 = I’m tired; I’m running on caffeine
4 = I’m exhausted and struggling to focus
5 = I’m completely burnt out; I can barely get out of bed

ANXIETY How anxious do I feel right now?

1 = Calm, no anxiety
2 = Slight worry about specific things (fundraising, product launch)
3 = Moderate anxiety; I’m thinking about problems constantly
4 = High anxiety; I’m losing sleep, jaw clenching
5 = Panic; I feel out of control

CONFIDENCE How confident am I in the company’s direction?

1 = I’m very confident; we’re on the right path
2 = Mostly confident, with minor doubts
3 = Mixed; some days confident, some days doubtful
4 = Low confidence; I’m questioning if this will work
5 = No confidence; I think we’re headed for failure

FOCUS Can I concentrate on work?

1 = Laser-focused; I’m in flow state
2 = Focused with minor distractions
3 = Okay focus; mind wanders occasionally
4 = Poor focus; I jump between tasks, nothing deep
5 = Can’t focus; my brain is scattered

MOTIVATION How motivated am I to work today?

1 = Very motivated; I can’t wait to get started
2 = Motivated; I’m excited about the work
3 = Neutral; I’m doing the work but without enthusiasm
4 = Low motivation; I’m doing it because I have to
5 = No motivation; I don’t want to work at all

Scoring Interpretation

Total Score: 5-10 (Green Zone)

You’re healthy. Keep doing what you’re doing.
Keep sleep, exercise, and social time non-negotiable.

Total Score: 11-15 (Yellow Zone)

You’re stressed but managing. Watch yourself closely.
Take action: Add sleep, reduce meetings, talk to your co-founder.
Schedule a check-in with a therapist or coach (don’t wait for crisis).

Total Score: 16-20 (Orange Zone)

You’re in trouble. This is unsustainable.
Take 1-2 days off. Seriously.
Talk to your co-founder, advisor, or therapist today.
Consider whether you need to reduce work hours or pause growth initiatives.

Total Score: 21-25 (Red Zone)

CRISIS. You need help immediately.
This is not a willpower problem. This is a health problem.
See “Emergency Protocol” section below.

How to Use This Check

Weekly:

Every Sunday evening, fill out the 5 questions.
Add to a simple spreadsheet or Notes app.
Track trends over 4-8 weeks (not day-to-day noise).

Early warning signs:

Exhaustion creeping from 2 → 3 → 4 over 3 weeks
Anxiety stuck above 3 for more than a week
Confidence dropping while anxiety rises (bad combination)

PART 2: Weekly Trend Tracker

Run this every Sunday. Takes 3 minutes. Spot patterns you might miss in daily noise.

Template

WEEK OF: January 6-12, 2025

Daily Scores (5 questions):
Mon: 3+2+2+2+3 = 12 (green)
Tue: 3+3+2+2+3 = 13 (green)
Wed: 4+4+3+3+4 = 18 (orange)  ← Spike: fundraising call fell through
Thu: 3+2+2+2+3 = 12 (green)
Fri: 2+2+1+2+2 = 9 (green)
Sat: 2+1+1+1+2 = 7 (green)
Sun: 2+1+2+1+2 = 8 (green)

Weekly average: 12.1 (green)
Trend: Good

Notes:
- Wednesday spike (anxiety + low confidence) tied to investor call
- Recovered by Thursday after talking to co-founder
- Sleep improved Fri-Sun (bed before 11pm)
- Exercise routine helped: 3x gym this week

Actions for next week:
- Expect more investor calls; schedule debrief with advisor
- Keep sleep non-negotiable
- Block 1 hour daily for "deep work" (no Slack)

What to Look For (Red Flags)

Pattern	Meaning	Action
Exhaustion (Q1) stays 4+ for 2+ weeks	Chronic sleep deprivation	See a doctor; non-negotiable sleep
Anxiety (Q2) spikes after specific events	Specific stressors are killing you	Identify the stressor; get help managing it
Confidence (Q3) drops below 2	You don’t believe in the company	Talk to your co-founder; re-examine strategy
Focus (Q4) stays 4+ for 3+ weeks	ADHD, depression, or burnout	See a mental health professional
Motivation (Q5) flatlines at 4-5	You’ve lost passion	This is a signal; listen to it

PART 3: Red Flag Tracker (Burnout Symptoms)

Check yourself against this list. If you have 5+ symptoms, you’re in the orange or red zone.

15 Burnout Symptoms

Physical symptoms:

Chronic exhaustion / insomnia — You’re tired all the time, or you can’t sleep even when you try
Changes in appetite — You’re not eating, or you’re overeating
Frequent illness — You’re getting colds, headaches, stomach issues constantly
Muscle tension — Your shoulders, jaw, or back are always tight

Emotional symptoms: 5. Cynicism / detachment — You don’t care about the company or the customers anymore 6. Loss of enthusiasm — You used to be excited; now you’re just going through the motions 7. Mood swings — You’re irritable, angry, or crying (disproportionate to events) 8. Sense of inadequacy — You feel like you’re failing, even when things are going well

Behavioral symptoms: 9. Working at all hours — You can’t “turn off”; you’re checking email at midnight 10. Withdrawing from friends/family — You’re isolating; you’re canceling plans 11. Increased substance use — More alcohol, coffee, pills, or other coping mechanisms 12. Neglecting self-care — You’re not exercising, eating poorly, not showering regularly

Cognitive symptoms: 13. Difficulty concentrating — Your mind is scattered; you can’t finish tasks 14. Forgetfulness / brain fog — You’re forgetting meetings, losing things 15. Intrusive thoughts about failure — You wake up thinking “this won’t work”

Escalation Triggers

If you experience ANY of these, escalate to professional help immediately:

Thoughts of harming yourself or others
Unable to get out of bed for 2+ days
Suicidal ideation (even passing thoughts)
Panic attacks
Complete loss of interest in activities you love
Inability to care for yourself (food, hygiene)
Substance abuse escalation
Relationship breakdown due to stress

This is not weakness. This is your body and mind telling you to get help. Listen.

PART 4: Recovery Actions (By Severity)

LIGHT RECOVERY (Use when you score 9-12 daily)

These are quick wins. Do one per day.

Physical:

Take a 20-minute walk (outside, no phone)
Do 10 minutes of stretching (YouTube has free routines)
Drink 2 liters of water (dehydration makes anxiety worse)
Get 8 hours of sleep (non-negotiable for one week)

Mental:

Journal for 10 minutes (no editing; just dump thoughts)
Call a friend who has nothing to do with the startup
Meditate for 5-10 minutes (Calm or Headspace app)
Read something unrelated to business (fiction, not news)

Social:

Have lunch with someone outside your company
Share a worry with your co-founder
Attend a local founder meetup (connection is healing)
Schedule a video call with a friend outside startups

Work:

Block 4-hour “deep work” sessions (no meetings, no Slack)
Say “no” to one non-important meeting this week
Delete 50 emails without reading them
Focus on ONE metric that’s improving (ignore the rest)

MODERATE RECOVERY (Use when you score 13-18 daily)

These require more intentionality. Do 2-3 per week.

Professional help:

Schedule a session with a therapist (first session is hardest)
Book a 1-on-1 with an experienced founder/mentor
Join a founder support group (e.g., Founders First, Exit Potential)
Get a business coach (not for fundraising; for founder well-being)

Physical recovery:

Exercise 5x/week (30 minutes; any activity: running, yoga, swimming)
Establish a sleep schedule (bed before 11pm, wake at 7am, no exceptions)
Stop caffeine after 2pm
See a doctor for a check-up (rule out underlying conditions)

Mental reset:

Take a day completely off work (no email, no Slack)
Plan a weekend trip (short: 2-3 hours away from the city)
Start a hobby that’s not related to business (painting, music, sports)
Learn something new (class, course, book in a different field)

Co-founder support:

Have a weekly 1-on-1 with your co-founder (not a work meeting; a “how are you” meeting)
Share your mental health check scores with your co-founder
Discuss division of responsibilities (maybe one founder is overloaded)

SERIOUS RECOVERY (Use when you score 19+ daily or experience escalation triggers)

STOP. You are in crisis. Get professional help today.

Immediate actions:

Tell your co-founder or board chair that you’re struggling (not optional)
Call a mental health professional (therapist, psychiatrist, counselor)
- If you don’t have one: Google “[Your city] mental health crisis line” or call Befrienders (UK) / 988 (US) / equivalent in your country
Consider a temporary leave from work (1-4 weeks)
- Your co-founder can run the company for a month
- You cannot make good decisions in crisis mode
See a doctor (rule out medical causes: thyroid, vitamin D deficiency, anemia, etc.)
Talk to a lawyer (if you’re concerned about legal implications of stepping back; usually there are none)

Medium-term (next 4-8 weeks):

Therapy 1x per week (minimum) — This is non-negotiable
Medication consideration — Talk to a psychiatrist about whether antidepressants or anti-anxiety medication could help (it’s okay; many founders use them)
Partial work schedule — Consider working 20 hours/week for a month while you recover
Co-founder accountability — Have your co-founder check in daily
Lifestyle reset — Sleep 8+ hours, exercise daily, limit alcohol

If you’re having thoughts of suicide:

Call the National Suicide Prevention Lifeline: 988 (US) or your country’s equivalent immediately
Go to an emergency room if you’re in immediate danger
Tell someone (co-founder, family, friend) right now
You are not alone. Many founders have been here. Recovery is possible.

PART 5: Therapist / Coach / Advisor Finder

What to look for when finding help:

Therapist (Clinical psychologist or counselor)

What they do:

Help you process emotions and develop coping strategies
Diagnose conditions like depression, anxiety, ADHD
Provide evidence-based treatments (CBT, DBT, etc.)
Ongoing support (weekly sessions, typically 8-12 weeks)

How to find one:

Google “[Your city] therapist” or use Zencare, Talkspace, BetterHelp (online)
Ask your doctor for a referral
Check if your health insurance covers therapy (often they do)
Cost: €50-150/session in Europe; insurance may cover

Questions to ask:

Do you have experience working with entrepreneurs / high-stress professionals?
What’s your approach (CBT, psychodynamic, etc.)?
How long are typical treatment courses?
What’s your cancellation policy?

Executive Coach (Business + personal development)

What they do:

Help you clarify priorities and make better decisions
Improve communication with co-founder / team
Work through specific challenges (fundraising anxiety, hiring decisions)
Typically shorter-term (6-12 sessions)

How to find one:

Ask other founders for referrals (best source)
Search “executive coach for founders” in your city
Check Catalyst, Reforge, or YC’s coach network
Cost: €100-300/session in Europe

Questions to ask:

Have you coached founders before? Exits? Failures?
What’s your coaching methodology?
Do you specialize in early-stage (pre-seed / seed)?
What should I expect in the first session?

Advisor or Mentor (Experienced founder)

What they do:

Give strategic advice (product, market, fundraising)
Offer perspective on challenges you’re facing
Introduce you to investors, customers, talent
Typically unpaid or equity-based (small grants)

How to find one:

Go to founder events, startup communities
Ask your network directly (“I’m looking for a mentor in [space]”)
Reach out to founders you admire (many are willing to mentor)
Join Founder Institute, Entrepreneur First, or similar programs
Cost: Usually free or equity (0.05-0.25%)

What to ask for:

Monthly 1-hour calls
Specific help with [one concrete problem]
Introductions to 2-3 investors/customers
Direct feedback on pitch deck or business model

Support Group (Peer community)

What they do:

Connect you with other founders going through the same thing
Reduce isolation (you realize others are struggling too)
Share tactical solutions and emotional support
Usually 1-2 hours/month, 4-8 founders per group

How to find one:

Local startup community (meetup groups)
Founders First (UK-based peer support for founders)
Exit Potential (founder mental health community)
Mastermind groups (search “founder mastermind [your city]”)
Cost: €50-200/month or free

PART 6: Resource Library

Books About Failure & Resilience

For understanding founder failure:

“Anioł w Piekle” (Angel in Hell) by Lech Kaniuk — Candid memoir of angel investing failures and lessons (read this; it’s written by your guide)
“The Hard Thing About Hard Things” by Ben Horowitz — Raw account of building when everything is falling apart
“Shoe Dog” by Phil Knight — Nike’s process, full of near-death moments
“Reboot” by Jerry Colonna — Founder coach’s guide to leadership and mental health
“The Courage to Be Disliked” — Philosophy + psychology; great for reframing failure

For anxiety & stress:

“Feel Good Handbook” by David Burns — Practical CBT exercises
“The Anxiety Toolkit” by Alice Boyes — Actionable strategies
“Atomic Habits” by James Clear — Small changes compound (sleep, exercise, routine)

For resilience:

“Antifragile” by Nassim Taleb — How to benefit from chaos (counterintuitive)
“Man’s Search for Meaning” by Viktor Frankl — Meaning in adversity (profound)

Podcasts

Founder interviews (stories of failure):

“The Tim Ferriss Show” — Guests discuss struggles, not just wins
“Masters of Scale” — Reid Hoffman on scaling and challenges
“A16z Podcast” — On business, technology, and culture

Mental health for high achievers:

“The Happiness Lab” by Laurie Santos — Happiness science
“On Purpose with Jay Shetty” — Mindfulness and purpose
“The GaryVee Audio Experience” — Hustle + balance perspective

Support Organizations

For immediate crisis help:

National Suicide Prevention Lifeline (US): 988 (call or text)
Befrienders (UK): 0330 060 6327
International Association for Suicide Prevention: https://www.iasp.info/resources/Crisis_Centres/
Crisis Text Line: Text HOME to 741741

For founder-specific support:

Founders First (UK): https://www.foundersfirst.org.uk — Peer support community
Exit Potential: https://exitpotential.com — Founder mental health platform
Entrepreneur’s Organization (EO): https://www.eonetwork.org — Peer forums, retreats
Young Presidents’ Organization (YPO): https://www.ypo.org — For more established founders

For therapy/coaching:

Talkspace, BetterHelp, Zencare — Online therapy platforms
Coach.com — Find executive coaches
Catalyst Coaching — Founder-focused coaching

Founder Communities (Less isolating)

Visions Summit (Europe-focused founder conference)
Slush (Helsinki, annual, amazing for European founders)
Founder coffee sessions (local startup hubs)
LinkedIn founder groups (surprisingly supportive)

PART 7: Co-founder Check-In Template

Use weekly. Takes 10 minutes. Keeps you aligned on mental health, not just metrics.

The 10 Questions

Ask your co-founder these, and have them ask you:

On a scale 1-10, how are you feeling right now? (Not business; you)
What’s the one thing stressing you most about the company?
What’s going well that you want to celebrate?
Are you sleeping okay? Eating okay?
Do you feel supported by me? What would help?
Is there a decision we’re making that you’re uncomfortable with?
Are you thinking about leaving the company? (Honest answer needed)
What do you need from me this week?
Is our workload split fair? (Perception matters more than reality)
Do you need help? (therapist, coach, time off, etc.)

How to Run the Check-In

When: Every Monday morning or Friday afternoon (pick one, stick to it) Duration: 15 minutes maximum Format: Quiet place, phones away, face-to-face or video (not Slack) Tone: Curious, not defensive. Listen more than you talk. Follow-up: If they say they need help, help them find it (call a therapist together, etc.)

Red Flags in Check-Ins

Answer	What It Means	What To Do
”I’m thinking about leaving”	This is real; you need to address it	Have a deeper conversation; don’t dismiss
”I don’t feel supported”	You’re missing something	Ask specifically what they need; act
”I’m not sleeping”	Stress is chronic; intervention needed	Reduce their workload or get them help
”We need to talk about workload”	Burnout is setting in	Hire someone or reprioritize
Pauses before answering honestly	They don’t trust you yet	Listen without judgment; build trust

PART 8: Emergency Protocol (What To Do When You’re in Crisis)

If you experience ANY of the following, use this protocol:

Suicidal thoughts (even “I wish I didn’t exist”)
Panic attack (can’t breathe, chest pain, feeling of losing control)
Complete breakdown (crying, unable to function)
48+ hours without sleep
Substance abuse crisis
Relationship breakdown (co-founder conflict, divorce)

IMMEDIATE (Next 1 hour)

Step 1: Tell someone

Call your co-founder: “I’m in crisis. I need help. Can you come over?”
Or call a family member: “I’m struggling. I need support.”
Or call a crisis hotline: 988 (US), Befrienders (UK), or equivalent

Step 2: Get safe

If having suicidal thoughts: Go to an emergency room or call 911/999
If having panic attack: Sit down, focus on breathing (4 count in, 6 count out)
If isolated: Don’t stay alone; ask someone to stay with you

Step 3: Pause work

Send an email to your team: “I’m taking [1-3] days off for personal reasons. [Co-founder] is handling everything.”
Turn off Slack, email, work phone
Don’t try to “tough it out”

SHORT-TERM (Next 24-48 hours)

Step 4: See a professional

Call a therapist: “I’m in crisis. I need an urgent appointment.”
Or go to an emergency room for a mental health evaluation
Or call a crisis hotline and ask for a referral

Step 5: Tell your board / key stakeholders

Email your investors or board: “I’m dealing with a personal health matter. I’m taking [time]. [Co-founder] has the business.”
You don’t owe them details; health is private
Most investors will support you

Step 6: Reduce responsibilities

Tell your team you’re unavailable
Cancel non-important meetings
If you have co-founder: Let them run the ship
If no co-founder: Ask an advisor to step in temporarily

MEDIUM-TERM (Next 1-4 weeks)

Step 7: Start treatment

Weekly therapy (non-negotiable)
Consider medication (see a psychiatrist)
Sleep schedule: Bed 10:30pm, wake 7am (no exceptions)
Exercise 30 minutes daily

Step 8: Decide on work involvement

Option A: Full leave (1-4 weeks off; co-founder runs company)
Option B: Part-time (20-30 hours/week; mostly admin work, no strategy)
Option C: Gradual return (Work 1-2 hours daily first week, then increase)

Step 9: Plan your return

Talk to your therapist / coach about timeline
Discuss with co-founder how company has changed
Don’t return until you’re 70%+ back to baseline
Set boundaries (e.g., no work after 8pm, 1 day off per week)

Step 10: Prevent recurrence

Keep therapy appointment (don’t stop when you feel better)
Stick to sleep/exercise routine
Monthly check-in with therapist (ongoing maintenance)
Quarterly review with co-founder on workload balance

Final Thought: You Are Not Alone

According to research:

72% of founders experience depression or anxiety
49% experience clinical depression at some point
29% have suicidal thoughts

This is not a character flaw. This is not weakness. This is the reality of building something hard.

The founders who succeed aren’t the ones who never struggle. They’re the ones who:

Admit when they’re struggling
Get help without shame
Keep going

You can do this. But you can’t do it alone.

If you’re reading this and thinking, “I need help,” the answer is: Yes, get it. Today.

Quick Reference Card (Print This)

If you score > 15 on daily check, do ONE of these today:

Call a therapist and book an appointment
Tell your co-founder: “I’m struggling. Help me find support.”
Text a friend: “Can we talk? I’m not doing well.”
Take the next day off work (tell no one; just don’t show up)
Go for a 1-hour walk, phone off

If you’re having suicidal thoughts, call:

988 (US), Befrienders (UK), or your country’s crisis line
Go to an emergency room
Call your co-founder: “I’m in crisis”

Remember: Asking for help is the strongest thing you can do.

Last updated: January 2025 Created by: Lech Kaniuk, founder, investor, and human who has struggled with mental health. If you’re reading this: You’re going to be okay. One day at a time.

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