Why small business founders must look after their wellbeing

Running your own business can be one of the most rewarding things you'll ever do. It can also quietly wear you down in ways that you might not notice until it's too late.

Many founders push themselves for years without much of a break, thinking that success will come if they just work harder. The reality is different. If you don't look after your own wellbeing, the business suffers too.

Key points

• Founders face higher rates of stress, burnout and mental health strain than the general population.

• Surveys show between 72% and 93% of entrepreneurs report their work has affected their mental health (Freeman et al., 2015; Startup Snapshot, 2023; Foundology, 2024).

• Lack of sleep, long hours and blurred boundaries are common triggers that cause founders to make worse decisions and perform less well.

• Small, regular habits – sleep, movement, daily routines and clear boundaries – can make business owners more resilient.

• Support systems, from delegation to professional help, reduce the risks of burnout and allow founders to sustain both their wellbeing and their business.

The pressure founders live with

There's no way around it: being responsible for a business brings pressure. You worry about sales, clients, staff, cash flow and the future.

You're often the first person in and the last person out. And because the business feels like part of your identity, it's hard to switch off.

Research backs this up.

• In one survey of 242 entrepreneurs, 72% reported being affected by mental health issues in their lifetime (either personally or through family history).

• And a recent French study based on four surveys of small business owners found how “daily recovery experiences” (such as relaxation, detachment, control and mastery) relate to mental health outcomes (wellbeing and burnout).

At the same time, the World Health Organization has classified burnout as an occupational syndrome, describing it as emotional exhaustion, detachment and a drop in performance.

When you put those facts together, it's clear why so many founders struggle.

Signs you might be running on empty

The tricky thing is that exhaustion doesn't always announce itself loudly. It creeps in. You might notice you're constantly tired but can't sleep. Or maybe you lose your temper over small things.

Some people feel numb, like they're just going through the motions. Others can't focus, no matter how long they sit at the desk. If any of that sounds familiar, it's worth taking seriously. It's not a matter of being weak. It's a matter of being human.

The basics that keep you steady

The good news is that small changes can make a difference. It's best to start off with the basics, as members of Enterprise Nation's community attest to below.

Sleep

Sleep is a big one. Adults need seven to nine hours a night, yet many founders get by on far less. Lack of sleep affects memory, judgement and patience. Over time, it chips away at your ability to lead.

Life coach and business strategist Simon Ong believes getting a sufficient amount of rest is the foundation of being productive.

"You operate and see things better. You're able to take in information more quickly".

Kiki-Sunshine Boonwaat is a wellbeing and business coach. She echoes the sentiment, saying a lack of sleep can result in hormonal imbalances, low energy levels, poor focus and a general feeling of being unwell.

"Think about the days when you wake up feeling refreshed, recharged and raring to go. The extra energy, focus and intention you have. When you end your day feeling fulfilled. I bet on those days you'd also had a really good rest."

Movement

Movement is another. The NHS suggests 150 minutes of moderate exercise a week. That sounds like a lot when you're busy, but even short walks count.

Taking a 20-minute walk at lunchtime does more than stretch your legs. It resets your mind and often brings fresh ideas.

Arit Eminue is director of apprenticeship recruitment company DiVA. Exercise plays a key role in her routine, and she points to the relationship between exercise and mental health.

"It's important for my mental wellbeing. I work out three times a week or a minimum of 75 minutes per week."

Could it be as simple as having a dance around your home office? Kiki comments:

"I'm not going to tell you to run for five miles every morning or do hot yoga every day – both of which are great.

"But doing something as simple as having a good old dance can do wonders for your health, energy and focus. Day on day this builds into the momentum you require to keep moving the needle forward towards your big goals."

Routines

Routines help too. A short morning ritual, like jotting down three priorities for the day, can give structure when everything feels chaotic. Evenings matter as well.

Something as simple as reading a book or turning your phone off an hour before bed tells your brain it's time to wind down.

Kiki believes that building a routine into your morning can help with productivity. Being led by phone notifications and emails can cause stress and make it more difficult to focus. She says:

"I have a morning routine to focus my mind, my energy and productivity for the day. I regularly practise meditation because I know how much impact that can have on our wellbeing and mindset."

Arit's routine includes reading the Bible, meditating, eating well and journaling, which she finds cathartic. She explains:

"I've journaled since I was 13 years old. It's about getting what's in your head out on paper. Things that are going well. Going over your goals, noting the progress you've made so far. Trying to keep it positive and light."

Learning where the line is

One of the hardest lessons for many business owners is setting boundaries. There's always one more email, one more client request, one more task you could finish tonight.

But that never stops. Unless you put limits on your working day, you'll eventually burn out. Switching notifications off after a set time, or deciding you won't book meetings beyond 5pm, can feel strange at first.

Stick with it. Most clients will respect it, and those who don't may not be worth the stress.

Saying no is part of this. Turning down opportunities feels risky, but overcommitting often costs more in the long run.

Protecting your energy isn't selfish. It's what allows you to keep showing up for your staff, your customers and yourself.

Ask yourself the following questions if you're wondering whether to invest energy into a task.

• Are you doing something because of a sense of expectation or because other people are doing it?

• Does the project or task create value?

• Does a task reflect your company's purpose and goals?

Arit Eminue says prioritisation starts with knowing the core idea of your business, its values and your plans for the year. Break these plans down by quarter, month and week to make sure you stay on track.

Building support around you

No founder can do everything alone, though many try. A great part of delegating is with efficiency in mind, but it's also a survival technique.

Offloading routine tasks – even if it's just a few hours of admin support each week – frees up your time and headspace.

The same goes for building systems that don't all depend on you. A business that only works when you're present isn't sustainable.

Support also means people. Other founders, mentors or peer groups can help you see you're not the only one struggling.

And if the weight feels too heavy, speaking to a GP, therapist, or counsellor is a practical step. Mental health care is no different to physical health care: ignoring a problem usually makes it worse.

Different stages, different needs

Self-care doesn't look the same in every season of business. In the early days, you may only manage short breaks and budget-friendly habits.

During growth, it's more about leadership routines and delegation. In high-stakes moments like fundraising or a pivot, you may need extra support from peers or professionals.

The important part is adjusting your care to the stage you're in, rather than expecting one approach to work forever.

Breaking through common excuses

Time is the excuse most people lean on, like when they say "I don't have time to rest". But breaks don't have to be long. Two minutes to stretch or five minutes for fresh air is still better than nothing.

Another excuse is guilt: "If I look after myself, I'm letting the business down". In truth, neglecting yourself lets the business down faster.

And then there's the voice that says, "I tried before and it didn't stick". The trick is to start small and keep going. A short walk, an earlier bedtime once a week or a boundary around emails is enough to begin.

What a healthy day might look like

Picture a day where you:

• sleep a solid seven hours

• start the morning with 10 minutes of quiet

• set three priorities before diving into emails

You break at midday for a quick walk, return with fresh focus and work in clear blocks with short pauses in between.

You wrap up by early evening, step away from screens and read or spend time with family before bed.

It isn't a perfect day every day. But if you hit that rhythm a few times a week, the difference shows.

A final word

It's easy to think that pushing harder is the only way forward. But your business needs you steady, not just busy.

Looking after yourself doesn't remove the pressure, but it gives you the strength to handle it.

Start with one change this week. Notice how it feels. Then add another. Over time, those choices keep both you and your business alive and well.

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