How Mark Bouris stays mentally strong in business and life

Here are my personal insights on managing mental health, building resilience, and finding balance amidst the high demands of business.

In business, you face challenges that test you mentally, emotionally, and physically. Over the years, I’ve realised that managing mental health is just as important as any business strategy. It’s not always easy, but the experiences I’ve had have taught me valuable lessons about taking care of my mental game and staying resilient.

Today, we’re more open about mental health, which is a step in the right direction. There was a time when we didn’t acknowledge how stress, anxiety, or burnout could affect us, particularly in high-pressure environments. I’ve seen firsthand how ignoring your mental health can be detrimental in the long run.

Stress is a part of life, particularly in business, but recognising when it begins to affect your mental well-being is crucial. Far too often, we push through without acknowledging the signs, thinking that powering on is the only way forward.

Here are some key signs I’ve learned to watch out for:

• Sleep disruption: If your mind is racing, and you can’t wind down at night.
• Irritability: Feeling more short-tempered or easily frustrated than usual.
• Constant worry: When stress becomes a persistent undercurrent, it’s time to act.
• Unhealthy habits: Poor diet choices and excessive screen time are often red flags.

Recognising these early signs is essential. The sooner you acknowledge them, the quicker you can address the root causes and prevent them from escalating.

Over the years, I’ve developed strategies that help me stay positive and resilient, even when things get tough. Here are some of the key practices that have worked for me:

1. Get a sleep and exercise strategy

Physical activity has been a constant in my life when it comes to managing stress. Whether it's a run, a gym session, or a walk, moving your body clears your mind and boosts your mood. Exercise releases endorphins—those "feel-good" chemicals—that make you feel more in control.

However, exercise alone isn’t enough. Sleep is equally important for maintaining both mental and physical health. I used to believe I could function on minimal sleep, but I quickly learned that sleep deprivation affects your performance, clouds your judgement, and increases stress. Now, I prioritise rest as much as my workouts, knowing that a well-rested mind is a resilient one.

2. Set clear boundaries

It’s easy to overextend yourself in business, and I’ve been guilty of that. While long workdays are sometimes necessary, they shouldn’t be the norm. Setting boundaries is essential for protecting your mental well-being.
For example, Sundays are my designated day to disconnect from work. Whether it’s spending time with family or simply unplugging, having a day to recharge is non-negotiable. Setting clear boundaries allows you to reset and come back stronger.

3. Manage your screen time

In today’s world, our phones connect us to work emails, social media, and notifications. Managing how much time I spend on my phone significantly impacts my mental health.

I now set specific times during the day to check emails and respond to messages. Outside of those times, I avoid looking at my phone, especially in the morning and before bed. Starting and ending the day with some mental space has made a noticeable difference in my mindset.

I also use the "do not disturb" feature when I need to focus or spend uninterrupted time with family. Limiting screen time, particularly at night, improves sleep quality and reduces stress. Your phone is a tool—it shouldn’t dictate your time.

4. Focus on what you can control

In both business and life, there will always be challenges beyond your control. I’ve learned to focus my energy on what I can influence, rather than worrying about what’s out of my hands.

Breaking large tasks into smaller, manageable steps helps me when faced with daunting projects or deadlines. This shift in perspective reduces stress and gives me a sense of control over the situation.

5. Bank small wins

One strategy that has worked wonders for my resilience is to bank a few wins throughout the day. It’s a way to focus on the small victories, even when the big picture feels overwhelming. These wins don’t have to be monumental—they can be as simple as getting up early, enjoying a good cup of coffee, or helping someone out.

For example, if I get up early and make the most of the morning, that’s a win. If I make time for the gym or go for a walk, that’s another win. Even taking a moment to appreciate something as small as the sunrise or hearing birds sing is worth banking. When you start acknowledging these small wins, it shifts your mindset, reminding you that you’re making progress—even on tough days.

Recognising these small achievements throughout the day helps you stay positive and motivated. At the end of the day, you can look back and realise you’ve achieved more than you initially thought. This approach keeps me grounded and motivated.

Final thoughts

Mental health will be a major focus of my upcoming podcast series, Project 100. I’m excited to speak with experts about managing stress, which is increasingly recognised as a major health concern, and explore ways to look after our mental well-being. By making mental health a priority, we can not only enhance our success in business but also improve longevity and lead more balanced, fulfilling lives.

Also, read our Ask Us Anything article on mental health.