Why are we doing this?

Project Mind Gym is a unique initiative, both in Estonia and internationally, with an ambitious goal: to help Estonian startup founders become the best in the world. Startup founders are much like elite athletes. They are expected to perform at an exceptional level while operating under constant pressure and uncertainty. Yet unlike professional athletes, founders rarely receive systematic training on how to prepare and strengthen their minds and bodies for these demands. As a result, burnout and health-related challenges are common within the startup ecosystem, affecting not only founders' wellbeing but also the long-term success of their companies.

How does the programme work?

Project Mind Gym combines the best evidence-based practices in habit formation, systematic health management, and mindfulness to help founders maintain high levels of energy, productivity, and mental resilience during periods of sustained stress. Throughout the five-month programme, participants attend weekly sessions focused on strengthening attention, improving cognitive performance, and building sustainable health-supporting systems and habits. Each participant also receives individual coaching sessions to ensure the practical tools and techniques become lasting everyday practices.

Who is the programme for?

The programme is designed for founders who have been leading a startup for at least one year. It is intended for entrepreneurs who are deeply passionate about building their company but recognise that ongoing stress and pressure are negatively affecting their health and work performance. Applicants may have already tried to establish healthy habits but have struggled to make them sustainable or effective. They are looking for a long-term, evidence-based approach that enables them to perform at their highest level while protecting their health, relationships, and overall wellbeing.

By the end of the programme, participants will:

• Increase their energy levels, productivity, and mental resilience.
  
• Become calmer, more creative, and more effective in demanding and emotionally challenging situations.
• Build sustainable systems and habits that support both mental and physical wellbeing.
• Develop a supportive network of like-minded founders who encourage and reinforce a healthy lifestyle.

Programme Team:

Project Mind Gym is delivered in collaboration with a multidisciplinary team of experts.

sTARTUp Day is Estonia’s largest startup festival, with years of experience supporting startup founders and the wider entrepreneurial ecosystem.

Dr Ann Leen Mahhov is a medical doctor, health educator, and former startup founder. She teaches an evidence-based and systematic approach to managing personal health and building sustainable wellbeing.

Merle Antson, CEO of sTARTUp Day, is a personal trainer and wellbeing coach. As part of the programme, she leads practical strength training sessions suitable for participants of all fitness levels.

Helena Väljaste, representing MTÜ Vaikuseminutid (Moments of Silence Foundation), delivers the mindfulness training programme. Helena is a psychologist, trainer, mindfulness and compassion teacher, and motivational interviewing coach with extensive experience working with technology companies and their teams.

Dr Kristjan Martin Kasterpalu is a psychiatrist and certified Mindful Self-Compassion (MSC) teacher. He leads the self-compassion training module, helping participants develop healthier ways to cope with stress and emotional challenges.

Anette Mandel is an experienced nutritionist and personal trainer. She teaches a practical, systematic approach to meal preparation, showing participants how to prepare a week's worth of nutritious, balanced, and delicious meals in just a few hours.

In addition, participants will work with a team of experienced professional coaches throughout the programme.

Throughout the programme, participants will regularly monitor a range of personal wellbeing and performance indicators to evaluate the impact of the practices introduced during the programme and identify which methods provide the greatest benefits.

Practical info

Time: 17.08.2026 - 18.01.2027

Workload: 180 academic hours (80 contact hours + 100 hours of independent work)

Applicants must:

• be a startup founder;
• have at least one year of experience leading a startup;
• be committed and able to complete 100% of the programme.

Language: English and Estonian

Format - In-person sessions with selected online sessions

Participation fee - €500 deposit, fully refunded upon successful completion of at least 90% of the programme.

Location - Tallinn and online

How to Apply

To apply, please:

• Complete the application form.
• Submit a 2-minute introduction video in which you briefly introduce yourself and explain your motivation for joining the programme.

Application deadline: 17 July at 23:59 (EEST)

PROGRAMME

The programme consists of three core learning modules, supported by ongoing individual and group coaching sessions throughout the five months.

1. Module : Building Sustainable Health Systems

Dates
17 August, 18 August, 24 August and 26 August 2026

Facilitators

• Dr Ann Leen Mahhov – Medical Doctor and Health Educator
• Anette Mandel – Nutritionist
• Merle Antson – Wellbeing Coach and Personal Trainer

This module focuses on creating sustainable systems that support long-term physical and mental wellbeing.

Topics include:

• Understanding your nervous system – learning how the nervous system works and how to use this knowledge to improve recovery, restore energy, and prevent chronic stress.
• Healthy nutrition under time constraints – a practical meal-prep workshop demonstrating how to prepare a week's worth of nutritious, balanced meals for the whole family in just a few hours.
• An active lifestyle that fits into a busy schedule – practical strategies for increasing daily movement without disrupting your workday, complemented by a guided strength training session suitable for all fitness levels.
• Building sustainable health systems and habits – creating practical routines and systems that make healthy choices easier and support long-term wellbeing.

2. MODULE: Mindfulness Training

Schedule
31 August – 2 November 2026
Mondays, 15:00–17:00 (in person and online)

Facilitator
Helena Väljaste (MTÜ Vaikuseminutid)

Mindfulness develops the ability to notice thoughts, emotions, and physical sensations as they arise in the present moment.

Regular mindfulness practice increases self-awareness and creates more space to consciously choose how to respond to challenging situations instead of reacting automatically.

Research shows that mindfulness also helps to:

• regulate the nervous system;
• reduce stress;
• improve focus and concentration;
• support recovery;
• enhance sleep quality.

For startup founders, who constantly face uncertainty and high-stakes decision-making, mindfulness provides practical tools for managing attention, energy, and mental resources more effectively and sustainably. Over time, these skills help reduce overload and lower the risk of burnout.

3. MODULE: Mindful Self-Compassion (MSC)

Schedule
16 November 2026 – 18 January 2027
Mondays, 14:00–17:00 (in person and online)

Facilitator
Dr Kristjan Martin Kasterpalu – Psychiatrist and Certified Mindful Self-Compassion Teacher

Mindful Self-Compassion (MSC) is an evidence-based approach to emotional regulation through self-compassion.

Building on the foundations of mindfulness, MSC focuses specifically on working with intense and difficult emotions that, if left unaddressed, can gradually drain mental energy and contribute to burnout.

The programme is particularly valuable for people navigating:

• significant setbacks;
• ongoing uncertainty;
• emotionally demanding situations;
• high levels of responsibility and pressure.

MSC equips participants with practical tools to replace self-criticism with self-support, enabling them to respond to challenges with greater resilience, confidence, and psychological flexibility—even when external support is limited.

COACHING

Alongside the weekly training sessions, participants take part in monthly group coaching and individual coaching sessions.

These sessions provide dedicated time to address real-life challenges, overcome obstacles, and receive personalised guidance while implementing healthier habits and sustainable ways of working.

Measuring Outcomes

Throughout the programme, participants monitor a range of wellbeing and performance indicators, including energy levels and concentration.

Progress is tracked through a dedicated digital platform, allowing both participants and the programme team to assess the impact of the practices over time and evaluate the programme's overall effectiveness.

Programme Schedule

2026

August

17 August | 10:00–15:00 | Tallinn - Introduction to self-leadership and fundamental human needs

18 August | 10:00–15:00 | Toidukunstistuudio, Tallinn (Merivälja tee 24) - Batch cooking workshop – preparing a week's worth of nutritious meals in just a few hours

24 August | 10:00–15:00 | Tallinn - Building healthy movement habits and guided strength training

26 August | 10:00–15:00 | Tallinn - Building sustainable systems and habit formation

31 August | 15:00–17:00 | Tallinn - Mindfulness Training 1

September

7 September | 12:30–17:00 | Tallinn

• Group Coaching Session (12:30–14:30)
• Mindfulness Training 2 (15:00–17:00)

14 September | 15:00–17:00 | Online - Mindfulness Training 3

21 September | 15:00–17:00 | Online - Mindfulness Training 4

28 September | 15:00–17:00 | Online - Mindfulness Training 5

October

5 October | 15:00–17:00 | Online - Mindfulness Training 6

12 October | 12:30–17:00 | Tallinn

• Group Coaching Session (12:30–14:30)
• Mindfulness Training 7 (15:00–17:00)

19 October | 15:00–17:00 | Tallinn - Mindfulness Training 8

November

2 November | 15:00–17:00 | Online - Mindfulness Training 9

9 November | 15:00–17:00 | Tallinn - Group Coaching Session

16 November | 14:00–17:00 | Tallinn - Mindful Self-Compassion (MSC) 1

23 November | 14:00–17:00 | Online - Mindful Self-Compassion (MSC) 2

30 November | 14:00–17:00 | Online - Mindful Self-Compassion (MSC) 3

December

7 December | 14:00–17:00 | Online - Mindful Self-Compassion (MSC) 4

14 December | 11:30–17:00 | Tallinn - Group Coaching Session (11:30–13:30); Mindful Self-Compassion (MSC) 5 (14:00–17:00)

2027

January

4 January | 14:00–17:00 | Tallinn - Mindful Self-Compassion (MSC) 6

11 January | 14:00–17:00 | Tallinn - Mindful Self-Compassion (MSC) 7

18 January | 11:30–17:00 | Tallinn - Group Coaching Session (11:30–13:30); Mindful Self-Compassion (MSC) 8 (14:00–17:00)

Programme Finale

26–28 January 2027 | sTARTUp Day, Tartu

The programme concludes at sTARTUp Day 2027, where participants celebrate the completion of the pilot programme. The final event includes:

• Presentation of the programme results and key findings
• Participants' personal reflections and transformation stories
• Premiere of the Project Mind Gym documentary
• Presentation on the sTARTUp Day stage

Programme Workload

• 72 contact hours
• 4 × 1-hour individual coaching sessions for each participant
• Independent assignments and practical implementation between sessions

Please Note

The organisers reserve the right to make changes to the programme if necessary.

Applying

To apply, please complete the application form and submit a 2-minute video introducing yourself and explaining why you would like to participate in Project Mind Gym.

Application deadline: 17 July, 23:59 (EEST)

For questions, please contact: mindgym@startupday.ee

Languages: Estonian and English