Leader Lesson: How To Create A Solid Foundation

This leader lesson is on the most crucial element when it comes to thriving as an entrepreneur. How to create a solid foundation is a topic I always start with coaching clients and funny enough it’s not the place most people want to start.

So before diving in I want you to take a moment to do a gut check with yourself.

On a scale of 1-10 1 being barely surviving 10 being thriving how are you doing with your fundamentals of sleep, food, water, and movement.

As an entrepreneur your body is the vessel that will bring your ideas and vision into the world.

The Importance Of Fundamentals

A lot of people overlook or underestimate the importance of the fundamentals. Why is this? I think it’s because they seem so basic. People want to overcomplicate things. Looking at all of the things outside of themselves to get a leg up or to just feel good. When it’s actually quite simple. Master your fundamentals and you will create a rock solid foundation to do your best work from.

You might be saying I know, I know, Kristin. You don’t need to tell me this. But there is a difference between knowing and doing and I know even though I know this concept intimately I am still always optimizing my fundamentals because well for one, I fall off from time to time and I know when they are optimized it makes a huge difference in my performance and overall well-being.

So how do you create a solid foundation from your fundamentals?

I’ve got two big ideas for you that we are going to break down here.

Consistency + Tapping into your intuition


Your body is infinitely intelligent. Know that you don’t need someone or something outside of yourself to tell you how to care for your body. Don’t over complicate things, simply tap into your intuition and listen to what your body is asking from you.

A simple question to help you do this is: When do you feel at your best?

Ask yourself this question then get out of your own way. Maybe you discover that you feel your best when you get 8.5 hours of sleep. Now the work here is to not let your ego get in the way and tell you that you should be ok with 7. This is about listening deeply to what you need in order to be optimized.

Work through all four fundamentals of food, sleep, water, and movement asking yourself that question, when do I feel at my best?  


To create a solid foundation, consistency is key and foundations are prime areas to leverage the science of habit implementation to help you out.

When you move something from a conscious deliberate task to a habit your automate it. You take the energy expenditure out of it and it becomes easy and enjoyable.

5 Tips To Create Habits That Last:

  1. Chunk it down. This isn’t the place to “go big or go home”. Implement a small habit to start because guess what behaviour change is hard. So start small then build upon your wins.
  2. Leverage if / then cues. Take the thinking out of, for example, if I see the glass of water beside my bed when I wake up I drink the whole thing. Simple.
  3. Do it every day. This one can get hard but is key. When a habit isn’t every day we don’t have bright lines around it. There is room to negotiate. This is about going all in.
  4. Implement one new habit at a time. This is two fold. One, as I said behaviour change is hard. Set yourself up to win by taking on just one habit at a time. Second, when you isolate the effects of your new habit you will be able to feel the effects of your new habit and attribute them accurately. This is important for motivation.
  5. Track your progress and celebrate your wins. When you highlight the wins and celebrate how your new habit is making you feel you will create a craving for the habit. This is a crucial part in turning a habit from a conscious task to an automated process.

When it comes to creating a solid foundation of fundamentals the saying, “It’s simple, but not easy” comes to mind.

It’s an ongoing practice and is definitely about progress not perfection.

Before wrapping up this leader lesson on how to create a  solid foundation I want to leave you with one thing…

I invite you to bring to life in your minds eye your future self, maybe your 40-50-60 year old self. What are the things they would thank you for? What could they ask you to do today that would set them up to thrive?

You’ve got big, important work to do in this world. It’s up to you to make sure you have a vehicle that can take you where you want to go.

Are you ready to get started? 

Head on over to my website to learn more about Take Off.

Take Off is a five-week online coaching journey for entrepreneurs and leaders who are up to big work in the world and want to thrive at the same time.



Here’s to you thriving today and in the future.

Kristin Constable Signature Logo Icon




Leave a comment