Running a small business is deeply rewarding, but it can also be incredibly draining. Between long hours, financial pressure and the sense that everything depends on you, it’s easy to slip into survival mode. When that becomes the norm, burnout can creep in before you know it.
Burnout doesn’t just affect your mood. It impacts decision-making, motivation, productivity and, eventually, the sustainability of your business. The good news is that there are clear signs to watch for and small daily strategies that can help you reset before things get out of hand.
You feel tired all the time, even after rest
This kind of fatigue isn’t solved by a sleep-in. It feels like your brain just won’t switch off, even when you stop working.
Try building in mindfulness breaks throughout your day. These can be short and simple even five minutes helps. Step away from your workspace, slow your breathing and notice what’s happening in your body. Even taking a moment to pause and breathe deeply can calm your nervous system and refresh your focus.
You’re working more but getting less done
Despite putting in long hours, you still feel like you’re falling behind. This is often a result of decision fatigue and mental overload.
Try using the Pomodoro Technique: 25 minutes of focused work followed by a five-minute break. These short bursts help maintain concentration without overwhelming your brain. They also force you to step away regularly, which can reduce stress and improve output.
You’ve lost sight of the big picture
When you’re stuck in reactive mode, it’s easy to forget why you started your business in the first place. That disconnect can leave you feeling flat and directionless.
Take time to reflect on your values. What matters most to you? Why did you begin this journey? Reconnecting with your purpose can help guide decisions and bring more meaning to your day-to-day tasks. It’s not just about pushing through it’s about remembering what you’re working towards.
You’ve stopped setting achievable goals
Unrealistic expectations of doing ten things in a day, achieving two, and feeling like a failure even though you did a solid day’s work can also lead to burnout.
Refocus on SMART goals, particularly the ‘A’ achievable. Break tasks down into realistic steps that you can complete within the time you have. Finishing what you started creates momentum and gives you a greater sense of control.
Your sleep is shot
If you’re collapsing into bed exhausted but can’t fall asleep or waking up in the middle of the night thinking about work – your stress response might be stuck in overdrive.
Good sleep hygiene can help. Try to keep consistent sleep and wake times, avoid screens for at least 30 minutes before bed, and create a wind-down routine that tells your body it’s time to switch off. Writing down thoughts or tasks before bed can eject these thoughts to work on later can also help prevent your brain from running loops overnight.
You feel like you can’t ask for help
Delegating or asking for support might feel risky or pointless. But trying to do everything yourself is exactly what leads people to crash.
Start small. Identify one task you can delegate this week. It could be admin, bookkeeping, or just asking someone to cover for you during a break. Letting go of even one thing lightens the load and reminds you that you’re not in it alone.
Looking after yourself is a business strategy
Taking care of your mental health isn’t a luxury but a core part of running a sustainable business. If you can spot the early signs of burnout and put small systems in place, you’ll be better equipped to lead, make clearer decisions and enjoy the work you’re doing.
