How to avoid burnout as a small business owner

Working for yourself has many benefits. But it can also feel relentless, especially in the early years. You're often either doing everything it takes to keep your business running, or managing the people who do it for you.

One survey found that small business owners work significantly longer than employees. Around 25% work more than 50 hours per week, and 96% check emails or deal with business issues outside of regular working hours.

Over time, long hours and constant responsibility can take their toll. Research by Simply Business found that around 80% of small business owners have experienced poor mental health, including anxiety or depression.

Burnout is a real risk, but it isn't inevitable.

By prioritising your wellbeing and making a few simple changes, you may be able to protect your mental health and build a business that feels more sustainable. 

Here are some positive steps that can help.

‍Set clear boundaries between work and home

When you're self-employed, it's easy for work and home life to blur. At first, that can feel like a benefit.

Answering emails while cooking dinner, or opening your laptop in bed, may seem productive. But the downside is that you're never fully switched off.

When work seeps into every part of your day, it becomes harder to rest. Challenges and problems to solve can arrive at any moment, even when you're trying to relax. Over time, that can be draining.

Clear boundaries can help. Try deciding what your working hours are and sticking to them where possible. Switch off work notifications when you're not working. Keep work out of spaces linked to rest, like your bedroom.

Giving yourself proper time away from the business can help you unwind. It also means you're more likely to return with energy and focus the next day.

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Remember your why

Building a successful business is rarely quick. It often takes time, patience and persistence.

Most people start a business for a reason. That might be to work on a passion, gain independence, or solve a problem they care about. When things feel tough, reconnecting with that reason can help.

Keeping your ’why’ in mind can shift your focus away from day-to-day stress and towards your longer-term goals. It can remind you why all that effort matters, even during difficult periods.

Try reflecting on what excited you when you first started out. Holding onto that sense of purpose can help you keep going when motivation dips.

Take care of yourself

Your business relies on you. If you're running on empty, everything feels harder.

Self-care doesn't need to be complicated. It often comes down to a few core areas that support your energy and wellbeing.

• Diet - eating regular, balanced meals can help support your mood and energy levels.
• Exercise - regular movement can help reduce stress and improve sleep.
• Support - friends, family and mentors can offer perspective when things feel overwhelming.
• Interests - time away from work helps you recharge and return feeling fresher.

Take a moment to think about how you’re prioritising each area, and where small, positive changes could help.

Make paying yourself a priority

Paying yourself - in both the short term and the long term - matters more than it might seem, especially when you’re running a small business.

When you’re growing a business, it’s easy to put yourself last. Paying suppliers and staff, keeping customers happy and staying on top of taxes often take priority.

All of those things are important. But it’s just as important to include yourself in your financial priorities. Even during lean periods, paying yourself every month, even a small amount, can help.

It can make your work feel like a fair exchange, rather than something that only takes from you. That shift can help protect your motivation and reduce resentment over time.

Whether you’re self-employed or run a limited company, some business owners also choose to pay part of their profits into a pension.

Pensions are designed for long-term saving and many UK taxpayers also benefit from tax relief when paying into one. Over time, contributing can help your work feel more purposeful, as today’s effort could support your future.

Get help when you need it

Financial stress can weigh heavily on small business owners. Research by Money Advice Trust found that a third regularly lose sleep over their business finances, and another third have used personal money to keep their business afloat.

Getting help doesn't mean you've failed. It can simply mean you're using your time and energy more effectively.

That might include delegating tasks that drain you or fall outside your strengths. Hiring a virtual assistant, bookkeeper or accountant can free up time and reduce mental load, where it's affordable and appropriate.

If you're not sure what to outsource, try tracking how you spend your time for a couple of weeks. You may spot low-value tasks that someone else could handle just as well.

If money worries are adding pressure, it’s important to ask for help. You could start by speaking to your bank, funder or broker. If debt is a concern, a free debt helpline or financial advice line can help you understand your options.

What matters most is not trying to handle everything on your own. Many people find this difficult at times. Talking things through with others can ease the emotional strain and help you find practical ways forward.

Looking after yourself while running a business

Working for yourself can be demanding. But it can also be deeply rewarding.

Avoiding burnout doesn't mean caring less about your business. It means looking after yourself alongside it, so both can grow together. Clear boundaries, support from others and long-term thinking can help you build something that feels sustainable.

Hannah Martin is the Founder of Rich Retiree, an online resource aimed at helping women over the age of 45 prepare for a more rewarding retirement.

Risk warning
As always with investments, your capital is at risk. The value of your investment can go down as well as up, and you may get back less than you invest. This information should not be regarded as financial advice.