Warning Signs: Practical Ways for Founders to Avoid Burnout

Most sophomore entrepreneurs have been there. That crushing feeling of burnout.

Almost 50% of entrepreneurs admit to experiencing burnout. What about the rest who don’t talk about it, while trying to maintain the appearance of grit and resilience?

It sometimes starts small. Minor daily hiccups become annoyances. Depression and irritability develop as you think about the time and energy you have devoted to your startup.

Often without the desired outcomes.

Running a small business can be an exhilarating journey, filled with highs and lows, triumphs and challenges. As a founder, your passion and dedication drive you forward.

But it's essential to recognize when the relentless pursuit of success starts taking a toll on your well-being.

Small business founder burnout is a real and pressing issue that can hinder both personal and professional growth. In this article, we will explore the signs of burnout and discuss practical strategies for prioritizing self-care.

What Is Burnout?

Burnout is a term widely recognized by organizations like the World Health Organization (WHO) and other experts in the field of mental health.

According to WHO, burnout is characterized by three dimensions: feelings of energy depletion or exhaustion, increased mental distance from one's job, or feelings of negativism or cynicism related to work resulting in reduced professional efficacy.

This definition provides a foundation for understanding and addressing this phenomenon as it relates to sophomore entrepreneurs and the world of work.

Warning Signs

Burnout often creeps up on entrepreneurs, disguising itself as run-of-the-mill stress.

However, by recognizing the signs early on, you can take proactive steps to address them. Here are some common indicators of small business founder burnout.

Experiencing physical and emotional exhaustion. Feeling constantly drained, having trouble sleeping, and emotional volatility are all examples. Pay attention to recurring physical symptoms such as headaches, muscle tension, or a weakened immune system.

Another common sign is a decrease in motivation. When you find yourself lacking enthusiasm and struggling to find joy in your startup, it’s time to take notice. Tasks that once excited you now feel like burdens, and you may notice a significant decline in productivity.

Entrepreneurs also have a nasty habit of neglecting themselves, always putting the venture first. Burnout often leads to neglecting personal needs, such as healthy eating, exercise, and social connections. You may feel guilty for taking breaks or prioritizing work over self-care.

Not meeting your success goals can often lead to increased cynicism and detachment.

Feeling disconnected from your business, colleagues, or customers, and developing a cynical attitude towards your work can indicate burnout. It becomes challenging to find satisfaction or purpose in your entrepreneurial endeavors.

Self-Care

Self-care is a concept that has gained significant attention in recent years, encompassing practices and actions aimed at promoting one's physical, mental, and emotional well-being.

Self-care involves taking intentional and proactive steps to nurture oneself and prioritize personal needs. Self-care recognizes the importance of self-preservation and acknowledges that individuals must invest in their own well-being to effectively navigate the challenges and demands of daily life.

In today's fast-paced and high-stress society, the importance of self-care has become increasingly recognized.

People now realize they cannot pour from an empty cup. Taking care of yourself is not selfish but necessary for overall health and happiness.

This shift in perspective has led to a movement toward increased self-care initiatives, with individuals and organizations alike embracing the concept and promoting its benefits.

One reason for the rise in self-care initiatives is the growing awareness of the impact of stress on physical and mental health.

Studies have shown that chronic stress can lead to a range of health issues, including cardiovascular problems, weakened immune systems, anxiety, and depression. Individuals are seeking ways to manage and reduce stress levels, and self-care provides a holistic approach to achieving this.

Another factor contributing to the self-care movement is the recognition of the importance of mental health.

Society is becoming more open about discussing mental health challenges, and self-care plays a crucial role in that conversation. Practices such as meditation, journaling, exercise, and engaging in hobbies or creative outlets can help alleviate stress, improve mood, and foster a sense of inner calm and resilience.

There is no better example of a group in dire need of self-care than sophomore entrepreneurs.

Self-Care for Founders

Recognizing founder burnout is only the first step; the next is prioritizing self-care.

Taking care of yourself isn't a luxury; it's a necessity for sustainable success. Here are some reasons why self-care is crucial for small business founders.

When you prioritize self-care, you invest in your physical, emotional, and mental well-being. This rejuvenation allows you to bring your best self to your business, leading to improved focus, creativity, and productivity.

Self-care promotes clarity of mind, enabling you to make better business decisions. Taking breaks, engaging in activities you enjoy, and cultivating a healthy work-life balance all contribute to mental resilience and sound judgment.

As a founder, you set the tone for your team. By practicing self-care, you demonstrate the importance of well-being and encourage your employees to do the same. A healthy and happy leader fosters a positive work environment and boosts team morale.

You become a role model for your team. As a result, looking out for oneself becomes ingrained in the company culture. Self-care turns into a priority, not just a cliche.

Strategies for Prioritizing Self-Care

Now that we understand the signs of burnout and the benefits of self-care, let's explore practical strategies for small business founders to prioritize their well-being.

First, set clear boundaries between work and personal life. Create dedicated time for relaxation, family, and hobbies. Avoid checking emails or taking work-related calls during personal time.

Learn to delegate tasks that are not within your core expertise or can be handled by others. Outsourcing certain responsibilities can free up time for you to focus on essential aspects of your business and personal life.

It’s called a “team” for a reason. You don’t have to make every winning play on your own.

Incorporate short breaks throughout the day to recharge. Engage in activities that energize you, such as going for a walk, practicing mindfulness, or pursuing a hobby. Just a 20-minute stroll around the block can do wonders for your head.

I have stressed, over and over, the importance of approaching entrepreneurship from more of a cohort perspective. There are other founders out there, just like you, experiencing the same feelings of burnout.

Connect with fellow entrepreneurs who understand the unique challenges you face. Join networking events, mentorship programs, or online communities to share experiences, gain insights, and find support.

And take time to reflect on your goals, values, and motivations. Regularly assess whether your business aligns with your aspirations. Make adjustments if needed. Engaging in self-reflection can provide clarity and prevent burnout in the long run.

Eight Questions

Even though the signs have been there for a while, burnout can seemingly come out of nowhere.

Here are eight questions every entrepreneur should ask themselves to both spot burnout, as well as to avoid it before it sets in.

1. When was the last time you did something just for yourself? An hour at the gym. Reading something not related to work. Intentional leisure.
2. When was the last time you asked for help? Asking for help is not a weakness. If anything, it makes entrepreneurs look stronger because they are no longer faking infallibility.
3. Do you have a daily routine? Consistency breeds success. The only way to prioritize self-care is to make it a non-negotiable part of your daily life.
4. Do you get, at least, six hours of sleep each night? Uninterrupted sleep. With a consistent sleep schedule.
5. When was the last time you visited your doctor for a checkup? While you’re at it, think about number four… Have you ever had a sleep study?
6. Have you ever spoken with a therapist? Some professional therapists and psychologists specialize in working with entrepreneurs.
7. When was the last time you delegated a task to someone else? Delegation is not pushing your work off on others, it’s a great way to engage your team members, making them feel important.
8. When was the last time you rearranged your workspace? We’ve all heard of people who deal with stress by rearranging the furniture in their homes. Why not blow up your office layout for something different?

While there are many more questions sophomore entrepreneurs could ask themselves about burnout, this is a good start.

Changing your perspectives, asking for help, and focusing on yourself can positively alter the trajectory of your founder experience.

Conclusion

As a small business founder and sophomore entrepreneur, recognizing the signs of burnout and prioritizing self-care are crucial steps toward maintaining your well-being and long-term success.

By understanding the warning signs, acknowledging the importance of self-care, and implementing practical strategies, you can navigate the challenges of entrepreneurship with resilience and balance.

Remember, your business's success depends on your well-being, so make self-care a top priority and nurture both yourself and your venture.

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Immersed in a life of entrepreneurship, Tom Clement offers LinkedIn readers the insights of an entrepreneur, academic, contractor, author, venture coach, and consultant. Clement is an assistant professor at Minnesota State University, Mankato. He specializes in the “how” and “why” questions that help entrepreneurs discover their customers, business models, and passion.