This was Half Marathon #25

How to Deal with Trigger Anxiety — In Running and Business

Why do companies need visions, goals, processes, and task lists?

“Don’t overregulate us. We’re losing our edge as a startup. That’s why we work without all this big corp baggage.”

Sound familiar?

Here’s the problem: Startups often have plenty of activity… going nowhere. They’re busy, but not effective.

This morning, during the second half of my run, I listened to Joe Rogan’s conversation with Mark Zuckerberg. Joe talked about elk hunting in the mountains with a bow and arrow. After 11 days in the wilderness, he finally saw a target 75 yards (68.5 meters) away.

But here’s the challenge: it’s a long shot for someone who doesn’t practice consistently. That’s when trigger anxiety sets in — that psychological and physical hesitation that creeps up when the pressure to perform is at its peak. It’s performance anxiety disguised as overthinking, fear of missing, and the weight of inconsistent preparation.

Joe shared his solution: a consistent thought process. A simple, reliable routine that overrides the mental chatter. From my own experience, I’d add box breathing to calm the body while focusing on execution.

This made me think about running… and business.

Today marked the end of a 5-week training cycle. Over that time, I’ve pushed my Sunday long runs from 21k to 27k. Running in the high 20s is something I haven’t done in over a decade. For most of 2024, my longest runs were half marathons or high tens.

Long story short: I was tired. Some version of “trigger anxiety” crept in. Should I cut it short and try again next week? I’m exhausted. Why lace up the shoes at all?

This is where processes, programs, and task lists save the day. They keep me anchored to the long-term goal: running 50k every Sunday. Box breathing helps quiet unpleasant emotions, and the process ensures I can ignore the inner noise and just get going.

What works on the micro level works on the macro level.

Trigger anxiety happens in companies, too. And it’s even worse. Startup CEOs and their teams often operate on the brink of extinction. The stakes are high. The pressure is relentless.

This is why startups need vision, processes, and task lists — right from the beginning. These tools create focus, structure, and clarity in chaos. They’ll go through trial and error, scrapping and rebuilding until they find the 20% of processes that deliver 80% of results.

Sometimes, it means pivoting — scrapping everything, even the vision. But when a team gets it right, executes through the noise, and stays committed despite the anxiety, they’ll win.

What works for a tired runner on a Sunday morning also works for a team chasing its next milestone: trust the process, breathe, and keep moving forward.

Half Marathon #24: The Lesson in Progress

The training effect is kicking in. I remember how the first half marathon last year felt—every step heavy, every kilometer a grind. Now, the same distance takes less time, and with the same effort, I can run longer.

This is the beauty of the training effect: repeating the same activities, day after day, builds a foundation. Slowly, almost imperceptibly, you become stronger.

But here’s the thing: progress comes with a warning. Enter the Dunning-Kruger effect.

The first phase of learning feels incredible. Gains are fast, and confidence soars. You start to think you’ve cracked the code, that you know it all. Congratulations—you’ve reached the summit of Mt. Stupid.

And then reality hits. Behind that summit lies a vast mountain range. Peaks higher than you imagined. Valleys deeper than you feared. You realize how little you actually know, and suddenly, progress feels slow, even hopeless. This is the Valley of Despair.

This is where many people quit. The effort required feels disproportionate to the progress made. Knowledge feels out of reach, as if no matter how hard you try, the real answers remain elusive.

But here’s the truth: progress doesn’t come in leaps. It comes in small, minor increments, so subtle you feel like you’re standing still—walking on a plateau that stretches on for weeks, months, sometimes years.

This is where trust matters. Trust in the process. Trust in the repetition.

The results are building, even if they aren’t immediately visible or measurable. Then, seemingly out of nowhere, the breakthrough happens. Progress accelerates—crashing in like a wave.

So, keep going. Keep repeating the activities you know create results. Trust the process, even when the plateau feels endless. Growth is there, waiting to show itself when the time is right.

The mountain chain is long, but every step forward is still a step closer.

What about you?

What’s your “mountain” right now? Whether it’s in running, business, or life—how do you stay consistent when progress feels slow? Share your insights in the comments—I’d love to hear your strategies and learn from your journey!