Business Owner Burnout: 10 signs, how to avoid it & recovery

Are you experiencing business owner burnout?

If you’re constantly working late nights and weekends, feeling overwhelmed every day, and missing out on family time, personal hobbies, or taking care of your health, you’re in the right place.

Today, you’ll learn how to go from burnout to having time for yourself and your family, working less, and feeling more motivated and excited to get back to work.

Want to learn more? Read on!

How to avoid business owner burnout:

Build a good foundation
Set boundaries
Delegate to others
Take breaks
Make time for self-care
Plan better
Create systems

Key takeaways:

Burnout affects everything, including physical health, mental health, how you interact with others, feelings about your job, and even work performance
34.4% of entrepreneurs suffer from burnout
Avoiding and recovering from burnout requires proper sleep, nutrition, and exercise, setting healthy boundaries, delegating, taking breaks during the day, self-care, planning, and creating systems

Is your business draining you?

What is business owner burnout?

It’s not just being tired. It’s waking up every day feeling like the weight of the world is on your shoulders. It’s the stress that lingers, the anxiety that won’t quit, and the exhaustion that makes even the simplest tasks feel impossible.

You’re working long hours—often sacrificing sleep, family, and your health—yet it still feels like you’re falling behind. The demands keep piling up, and no matter how hard you push, it’s never enough. Sound familiar?

So why does burnout happen?

It sneaks in for a few reasons:

You feel like you can’t say “no,” so you overcommit and overwork
Stepping away from your business feels impossible, so you never truly unplug
You’re dealing with constant uncertainty and decision fatigue
And let’s not forget the loneliness—because being a business owner can feel isolating

Here’s the thing: you’re not alone.

Entrepreneur burnout is more common than you think. Let’s take a look at the numbers.

Top business owner burnout statistics

34.4% of entrepreneurs experience burnout at some point in their careers
Another study has found that 42% of entrepreneurs experienced burnout in the last month, and 24% are currently burnt out
72% of entrepreneurs are impacted by at least one mental health condition, and 56% have been diagnosed with anxiety, depression, or stress-related problems
75% of entrepreneurs are concerned about their mental health, and 46% worry about its impact on business
57% of small business owners say they’re somewhat or extremely stressed

How do you know if you’re experiencing burnout? I’ll tell you next, so keep reading.

Signs of business owner burnout

Burnout doesn’t happen overnight. It’s the slow, steady build-up of too much work, too many hours, and too little rest. Over time, your body shifts into a constant state of stress.

What does that mean? Your cortisol levels—normally meant for short bursts of “fight or flight”—stay elevated for far too long. And the result? You experience symptoms like:

Anxiety
Depression
Memory and concentration problems
Weight gain
Other health issues

When I was working on Wall Street, I regularly clocked 80–100 hours a week until I literally collapsed from burnout. Looking back, the warning signs were all there.

These can include:

Exhaustion, both physically and emotionally, leaving you little to no energy for tasks, whether you’re at home or in the office
Physical changes, including increased headaches, stomach problems, and changes in sleep or eating habits
Emotional changes, such as an increase in anxiety, cynicism, and a lack of interest in daily activities
Frequent sickness due to a weakened immune system, which leads to illnesses like a cold or the flu
Mental health problems, like depression, anxiety, and a loss of interest in things you like
A sense of overwhelm that leads to isolation from family and friends
Irritability and anger when interacting with others
Disengaging from self-care routines
Negative feelings toward your job, including hatred
Reduced performance caused by a lack of concentration or isolating yourself from activities

But there are less obvious signs, too, like daydreaming about other jobs, procrastinating, and feeling scatterbrained.

What makes this even more difficult to deal with is the fact that finding ways to get over entrepreneur burnout can feel nearly impossible. But here’s the truth: you can recover from burnout—and I’ll show you how.

In the next section, I’ll share the exact steps I took to break free from burnout, regain control, and rebuild my energy. You can do it too.

How to avoid and recover from business burnout

Here’s what I see all the time: business owners hitting a wall with burnout, and instead of dealing with it the right way, they either quit altogether or push through, hoping things will magically improve.

That’s NOT how to avoid this problem as an entrepreneur.

Burnout doesn’t fix itself, and ignoring it only makes things worse. If you want to truly avoid or recover from burnout, you need a proactive plan. And it starts with these five steps:

Build a good foundation
Set boundaries
Delegate
Take breaks
And make time for self-care

A quick note before we get started: If you’re experiencing severe burnout, please reach out to a medical professional. The advice here is general guidance and, therefore, isn’t meant to be taken as a substitute for medical advice. Take care of yourself!

1. Build a good foundation

The basics—sleep, nutrition, and exercise—are the first things to go when burnout creeps in. But they’re also the first things you need to prioritize if you want to recover or avoid burnout altogether.

Think of these habits as the foundation for everything else. Without them, even the best strategies won’t stick. Here’s how to make them non-negotiable in your life:

Sleep

We need 7–9 hours of sleep each night.

Lack of sleep doesn’t just leave you tired. It leads to:

Mood swings and irritability
Poor decision-making
Increased stress
And a higher risk of burnout

Create a bedtime routine and stick to it—even on weekends. This could mean setting a firm “wind-down” time, avoiding screens an hour before bed, or relaxing with a book or meditation.

Nutrition

Stress and nutrition influence each other. When stress levels rise, you’re more likely to grab unhealthy snacks or skip meals. But eating poorly only fuels more stress, creating a vicious cycle.

Here’s how to break it:

Batch-cook meals so you’re not tempted by takeout on busy days.
Prep ingredients ahead of time for quick, healthy meals.
Stock up on nutritious snacks—like nuts, fruit, or yogurt—to make healthy choices easier.

Exercise

Endorphins are your secret weapon against burnout. Research shows that even a quick 10-minute workout can significantly lower stress levels—on par with a 45-minute session!

Here’s the key:

Take walking meetings instead of sitting at your desk
Use your lunch break for a quick workout or stretch
Build movement into your day with small actions, like a morning yoga session or a short evening walk

2. Set boundaries

Burnout often starts because you feel like you have to say “yes” to everything. Every email, meeting, and last-minute request.

But here’s the truth: you don’t.

Setting boundaries—both in your business and personal life—isn’t just about saying “no.” It’s about reclaiming control, protecting your energy, and focusing on what really matters. And while boundaries might feel hard to enforce at first, they’re your best tool for creating balance and avoiding burnout.

Boundaries are personal, but here are some examples to help you get started:

Create a communication policy: Let employees and customers know when and how they can reach you—and stick to it.
Define your availability: Make it clear to friends, family, and even yourself when you’re available and when you’re not.
Set work hours: Decide when your workday starts and ends to avoid the endless blending of work and personal time.
Designate tech-free zones: Keep phones and laptops out of certain spaces or times, like family meals, your bedroom, or an hour before bed.
Turn off notifications: Silence work emails and other alerts outside of work hours to create a firm line between personal and professional life.

And if something doesn’t align with your values, goals, or priorities, you don’t have to do it. Saying “no” isn’t selfish—it’s smart. It protects your time and keeps you focused on what truly matters. In this guide, you’ll learn how to do it.

3. Delegate to others

Unless you have a task only YOU can do…hand it off!

When clients ask me how to avoid burnout, my first question is always: “Are you delegating?”

More often than not, the answer is no.

Why? Because most entrepreneurs hesitate to delegate. They worry about losing control or fear that handing off tasks will create more work instead of less. And honestly, I get it.

The key to successful delegation is doing it right. When you master delegation, it becomes a tool for reducing stress, not adding to it.

Effective delegation comes down to three things:

Crystal-clear instructions and SOPs: Provide detailed steps and documentation so there’s no confusion about what needs to be done.
Set clear expectations: Let your team or contractors know exactly what the end result should look like and when you need it.
Avoid micromanaging: Trust the people you’ve chosen to do the job. Hovering over them will only waste your time and energy.

But here’s the thing about delegation and outsourcing I wish more entrepreneurs knew: you don’t have to limit it to your work!

For years, Carey and I have been delegating personal responsibilities like home management, laundry, and housekeeping:

I’ll teach you everything we know in this guide.

4. Take breaks during the work day

If you’re like most business owners, the idea of stepping away from your work feels…wrong. You worry you’ll miss something important or fall even further behind on your to-do list.

Let me tell you something: taking breaks doesn’t hurt your performance—it improves it.

Studies have shown that stepping away from your work can:

Refresh and recharge your mind
Boost your overall well-being
Increase productivity

It doesn’t have to be complicated:

Grab a quick bite to eat.
Step outside for some fresh air.
Stretch or take a short walk around your house or office.
Even a 10-minute nap can work wonders.

Carey and I swear by taking ten minutes at the end of every hour to move our legs, say hi to the kids, or breathe in some fresh air. It’s a simple routine, but the difference in our energy and focus when we get back to work is incredible.

5. Make time for self care

Self-care isn’t selfish. If you’re running on empty, how can you expect to show up as your best self for your business, your family, or even yourself?

That’s why self-care needs to be part of your weekly plan (don’t worry—we’ll dive into planning next). The trick? Schedule it like any other priority.

What self-care looks like is completely up to you. For Carey, it’s a Friday afternoon pedicure—a simple ritual that helps her recharge and reset for the weekend.

Self-care doesn’t have to be fancy or time-consuming. The key is to pick activities that refill your energy and improve how you feel. Here are some easy ideas to get started:

Move your body: Whether it’s a workout, a short walk, or stretching, physical movement boosts your mood and energy. 🚶
Enjoy lunch away from your desk: Take time to prepare a fresh meal and eat it without distractions. 🥪
Carve out unscheduled time: Use a few minutes to relax, reflect, or just breathe. 💭
Take a mindful shower: Hop in the shower and take five deep, intentional breaths to reset.🚿

6. Become better at planning

Want to really figure out how to avoid burnout as an entrepreneur? Start planning everything.

Planning doesn’t just keep you organized; it helps you:

Stay laser-focused on your goals
Get more done in less time
Stop burnout before it starts

The first step? Set short- and long-term goals. Clear goals keep you motivated and on track. But here’s the catch—they need to be SMART:

Specific: Know exactly what you’re aiming for.
Measurable: Have a way to track progress.
Achievable: Make it realistic.
Relevant: Align it with your bigger vision.
Time-bound: Set a deadline.

Once you’ve set your goals, break them into smaller, actionable tasks. Then, figure out which ones will move the needle the fastest. Start with those high-impact tasks to make meaningful progress right away.

After, plan your days!

Throwing tasks onto a to-do list isn’t enough. Instead, calendarize your tasks. Allocate specific blocks of time for each one to avoid procrastination and overloading your day.

But here’s the kicker: don’t pack your schedule too tightly.

Reserve 15% of your day for UUW (Unplanned, Unwanted Work)—the curveballs that inevitably pop up.

Having this buffer lets you handle surprises without derailing your entire plan.

Daily planning is just the beginning. Once you’ve mastered it, take it a step further with our Winning the Week Method.

This method gives you clarity and control—even in your busiest weeks. Carey and I live by it, and yes, we literally wrote the book on it!

Here’s how it works:

Review last week
Set goals for this week
Prioritize your tasks
Calendarize your tasks
And review and adjust your plan as needed

I’ll teach you everything about this method—and why it works—in this guide. When you get your planning right, burnout doesn’t stand a chance.

7. Create systems

The more systems you put in place, the more likely you are to avoid business owner burnout.

But here’s the thing—systems don’t need to be complicated to work. In fact, the simpler your system, the better. Why? Because a simple system is easier to stick to and less likely to overwhelm you.

I explain this in more detail in this video:

When I coach clients on productivity, I tell them they only need three essential tools to streamline their workflow, manage their time, and avoid burnout:

A life map, which is a simple one-page document that gives you confidence and clarity by mapping your priorities to where you want to be a year from now
A calendar app (preferably digital) so you have a visual representation of your time supply, which is an essential part of burnout management.
An online to-do list or task manager to help you manage and prioritize every task. We swear by Asana (and even have an Asana Mastery Course!), but task managers like Trello or Monday.com also work.

What’s next?

There you have it! That’s how to avoid and recover from business owner burnout.

By learning how to overcome burnout and get more done in less time, you create a life that lets you focus on the things that really matter–yourself, your health, and your family.

In the process, you’ll increase your income and even build passive income streams.

However, you need to take the first step.

And to help you do so, I’ve created a Win the Week Worksheet you can use to ensure you get all your tasks done every week–in just 30 minutes.

Get it now!

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