Issue #85: Measuring and Tracking Your Mental Capacity as an Entrepreneur
How to tell if you're pushing yourself too far and how to begin creating healthier habits around the way you work.
I know you’re busy! Listen to this week’s episode while you’re on the go!
For years after I started my first business, I operated as a “pusher.”
By “pusher,” I mean that every single day, I tested my limits to see how much I could push past my obvious mental capacity. I was highly influenced by the hustle culture and marketing bros of the late 2010s, which led me to believe that to be wildly successful, you had to work towards your goal by any means necessary and continue to push harder every day.
And that’s exactly what I did until one day, my mind decided to quit, and I realized that “the hustle” that I was taught to adopt was no longer sustainable.
Knowing when to stop engaging in physical activity is obvious because when we’ve hit our physical capacity, the side effects are usually visible. You may be sweating more than normal, your breathing is faster and heavier, and your muscles ache or feel weak.
You’re physically tired which is your body’s way of letting you know, “Hey, it’s time to settle down!” And more often than not, we listen.
But knowing when to stop when it comes to your mental capacity isn’t always as easy. Especially if you’re an entrepreneur who also has a dozen other responsibilities outside of running a business. Even when we feel mentally exhausted we ignore the signs to knock out one more task or say yes to one more responsibility.
In the same way, pushing our bodies too far can result in physical injuries. Pushing past our mental capacity will eventually lead to burnout, decreased productivity, irritation, and emotional exhaustion.
According to Mind.org, mental capacity means, “your ability to understand information and make decisions about your life. It can also mean the ability to communicate decisions about your life.”
So, if it’s so easy (and common) to ignore the side effects of mental exhaustion, how do you measure your mental capacity before starting a new project, saying “Yes.” to a new opportunity, or even checking in with yourself to see if you’re teetering close to burnout?
PAY ATTENTION TO PHYSICAL SYMPTOMS
Slow down, take a deep breath, and notice any signs of physical stress like headaches, intense fatigue, muscle tension, or mood swings. I can always tell when I’m hitting my capacity when I notice that I haven’t lowered my shoulders or I begin to feel a lot of pain in my neck.
HOW ARE YOU FEELING EMOTIONALLY?
Are you becoming more irritable, frustrated, or annoyed more often? Do you find that your patience is wearing thin quicker than normal? That may mean it’s time to give your mind a break.
CHECK ON YOUR FOCUS AND ATTENTION
Assess how you’re currently able to focus on tasks. If you’re feeling indecisive, making impulsive choices, or struggling to weigh options, it could indicate mental fatigue.
HOW ARE YOUR EMOTIONAL RESPONSES?
Think about how you’ve been responding to challenges or conflicts that come up throughout the day. Overreacting or withdrawing might be a clear indication that you’re mentally tapped out.
HOW IS YOUR SOCIAL LIFE?
Are you avoiding social interactions more than normal? Are you present when you are around other people or do you find yourself daydreaming or unfocused?
If you resonated with any of the above assessments, it could mean that you’re mentally exhausted or very close to hitting that point.
SO, HOW DO YOU RESET?
If you have been inching near your mental capacity or have blown past it, how do you reset and get back on the right track? It all starts with correcting your harmful habits.
Are you intentionally making rest a daily priority or does your idea of rest look like working from the couch instead of your desk? Adding in just one hour of intentional rest into your day not only gives your mind a much needed break but it also gives you a little boost of adrenaline to finish out the day strong.
Setting clear boundaries is another great way to begin giving your mind the rest that it needs. And no, I’m not just talking about setting boundaries around coworkers or the people you love. You also need to set boundaries around yourself and your work. How good would you feel if you completed three tasks per day instead of staying up past midnight to clear your entire to-do list?
What habits are you doing on a daily basis that are leaving you mentally exhausted?
Here is your action plan for this week:
Schedule a "No-Work" Day. Choose a day this week where you completely unplug from work-related tasks. Use this time for activities that bring you joy and/or leave you feeling relaxed. Protect this day as a non-negotiable time for rest.
Establish a Wind-Down Routine. Create a nightly wind-down routine to signal to your body that it’s time to rest. This could include activities like turning off screens an hour before bed, doing some light stretching, meditating, or reading. Start implementing this routine every evening to make sure you’re getting a better night’s sleep.
Set Boundaries on Work Hours. Define clear start and end times for your workday, and stick to them. This week, commit to not working beyond a certain hour and using the extra time to unwind, whether that’s through a calming activity or simply enjoying some downtime with the people around you.
Cheers to a restful week!
Alisha
GOOD FINDS
📚 READING: Struggling to push past fear, self-doubt, or comparison? I wrote my book, Living Over Existing, to help entrepreneurs like you to push past the mental barriers that are holding you back from success.
🎧 LISTENING: One of my favorite podcasts, Ear Hustle, is back for a new season!
ICYMI
DON’T FORGET TO BREATHE
