Ah, the life of a solopreneur: where the only “team-building” exercise involves talking to your reflection in the mirror and the closest thing to a “staff meeting” is your cat walking across your keyboard.
Yes, burnout is the uninvited party crasher that turns your entrepreneurial dream into a not-so-dreamy reality.
While those in partnerships might bicker over who makes the coffee, they at least have someone to share the load. As a solopreneur, it’s just you, carrying the weight of your empire on your solo shoulders, often leading to marathon 14+ hour workdays and a vague memory of what your family looks like.
But is turning yourself into a workaholic hermit really the key to success? Not unless your definition of success includes talking to houseplants for companionship. Whether you’re single or have a family, neglecting self-care and relaxation is like trying to run a marathon with your shoelaces tied together—it’s not going to end well.
Here are the signs to watch for, what they look like in real life, why they crop up, why they’re a problem, and simple, doable ways to steady the ship.
1) Insomnia
What it feels like: When your brain’s idea of a bedtime story is running through work tasks, good luck catching those Z’s. You replay client calls, rewrite captions in your head and plan tomorrow’s list at 2am. You finally nod off, then wake before the alarm feeling flattened.
Why it happens: your nervous system is stuck in “on” because you work late, keep your phone close and don’t give your brain a clean edge between work and rest.
Why it’s a problem: Poor sleep tanks focus, memory and mood. That leads to slower work, foggy decision‑making and more mistakes that cost time and money. It also raises stress hormones, keeping the burnout cycle going.
What to do:
- Create a wind down that is short and repeatable. Close the laptop, dim the lights, stretch, brush teeth, bed. Five to ten minutes is enough.
- Park tomorrow on paper. Write the top three and one tiny first step. Your brain can stand down once it knows the plan.
- Keep the phone out of the bedroom. Charge it in the kitchen if you have to.
- If you wake at 3am, try this: feet on the floor, a glass of water, two slow breaths, then back to bed and count your inhales to five.
If the insomnia persists: see your GP. Sleep is a business‑critical asset.
2) Procrastination
What it feels like: you stare at your list and bounce between tabs. Even tasks you used to enjoy feel heavy. You tidy your desk, then your pantry, then decide tomorrow will be better.
Why it happens: the task is vague, too big or emotionally loaded. Your brain chooses short‑term comfort over long‑term progress.
Why it’s a problem: delays pile up into missed deadlines, lost leads and last‑minute scrambles that make you look unreliable. Confidence drops, marketing stalls and revenue gets lumpy.
What to do:
- Make the first step embarrassingly small. Open the doc. Name the file. Write the headline. Ten minutes on a timer counts.
- Define “done” before you start. One page drafted. Three reels scheduled. Five outreach emails sent. Clear edges make action easier.
- Use a friction free start. Put your template, links and notes in one place so you can begin without hunting.
- Reward completion. When the ten minutes is up, tea on the deck or a quick walk.
If procrastination keeps sticking around: pick one anchor project and say no to new rabbit holes this week. Focus is the most generous thing you can give future you.
3) Fatigue
What it feels like: you wake up tired, run on coffee and hit a wall at 3pm. Your patience is thin and your creativity feels flat. Every task seems to take twice as long.
Why it happens: long days, short nights and no true off switch. Your body never gets the recovery window it needs, so every day starts a little behind.
Why it’s a problem: constant tiredness makes quality slip and turns small hiccups into big dramas. It narrows your tolerance with clients and family, which strains relationships and can hurt referrals.
What to do:
- Set a firm finish time and put something pleasant after it. A walk, dinner, a show. Your brain learns there is life beyond the laptop.
- Book two movement anchors in your week. Gentle is fine. Ten minutes counts.
- Batch draining tasks. Do invoices, emails or admin in one block so the energy cost is contained.
- Eat like you care about tomorrow. Real meals, water on your desk, snacks that aren’t just sugar.
If fatigue lingers: test a lighter week. Trim non‑essential meetings and cap client hours. Notice how quickly your focus returns.
4) Changes in appetite
What it feels like: some days you forget lunch and others you inhale whatever is closest. You ride a blood‑sugar roller coaster that makes work feel harder than it needs to be.
Why it happens: stress messes with hunger signals and decision‑making. Busy brains reach for fast fuel or forget to refuel at all.
Why it’s a problem: under‑fuelled brains make slower, riskier decisions. Over‑relying on quick sugar gives you spikes and crashes that wreck afternoon productivity and patience.
What to do:
- Eat away from the desk. Ten minutes at the table signals “break” to your body.
- Keep easy, real food options handy. Eggs, tins of tuna, pre cut veg, fruit, nuts, leftovers.
- Start the day with water. Coffee tastes better when you’ve had a glass first.
- Notice triggers. If launches mean skipped meals, plan a simple menu for that week.
If appetite changes persist: a chat with your GP or dietitian can help you find a rhythm that actually fits your days.
5) Anxiety
What it feels like: a constant hum of worry that sits in your chest or belly. Racing thoughts. A tight jaw. You’re on edge even when nothing’s wrong.
Why it happens: chronic stress keeps your body primed for danger. Big decisions, money pressure and isolation can amplify it when you work solo.
Why it’s a problem: anxiety shrinks your risk‑taking and creative range. You play small, avoid visibility and second‑guess choices, which slows growth and makes business feel harder than it is.
What to do:
- Give your nervous system something simple to follow. Inhale for four, exhale for six, four times.
- Step outside. Look for five things you can see, four you can feel, three you can hear. It brings you back into your body.
- Talk it out with a friend or mentor. Naming it takes the sting out.
- Reduce inputs. Mute a few accounts, close extra tabs, put the phone down for an hour.
If anxiety persists: please see your GP or therapist. Support is smart, not a last resort.
A quick reality check
Consider this: as a solopreneur, if you are not physically able to run your business, what happens to it? Most likely, you would need to shut the doors for a while and the income streams you rely on would dry up. Let’s not let it get to that point. Look after your whole self, body, mind and spirit. Take quiet time to unwind. Step outside and fill your lungs with fresh air.
Unplug for a whole weekend and be fully present with your family. Reach out to old friends and reconnect. Pick up a hobby that has nothing to do with work. The options are truly limitless.
Need a nudge in the right direction?
Grab a copy of my free Self-Care Planner for entrepreneurs and turn these ideas into simple routines that actually fit into your week.
Inside, you will map out your own self-care plan, track what is working and find small pockets of time to relax and reset, without breaking the bank or bending time. It is simpler than you think.
