As an entrepreneur, you have the freedom to turn your passions and talents into a thriving business. You get to make your own decisions, take calculated risks, and reap the rewards of your hard work. The satisfaction of building something from scratch is unparalleled, and seeing your business grow and succeed is a feeling like no other.
Running your own business is also a chance to connect with your customers and positively impact their lives. You have the power to solve problems, create value, and provide exceptional service that leaves a lasting impression. As you build a loyal customer base, you’ll develop meaningful relationships beyond a simple transaction.
Of course, running a business has its many challenges. One of which is taking breaks! How do you manage to do everything needed for the business and still take breaks? The answer is most people don’t. And it’s incredibly damaging.
Five signs you’re working too hard
If you don’t take any breaks at work, you may notice several negative impacts on your physical and mental health, as well as on your overall productivity and job performance. Here are some of the potential impacts:
Physical health problems
Working for extended periods without taking breaks can significantly negatively impact your physical health. One of the most common issues is eye strain, which can lead to headaches, blurred vision, and dry eyes. If you’re staring at a computer screen for hours on end, it’s essential to take breaks and look away from the screen every 20 minutes or so to reduce the risk of eye strain.
Neck and back pain are common physical health problems from working too hard without taking breaks. Sitting in one position for long periods can cause muscle tension and stiffness, leading to pain and discomfort. Incorporating stretches and taking short walks throughout the day can help alleviate these symptoms.
Prolonged sitting is linked to serious health problems, including obesity, diabetes, and cardiovascular disease. Research suggests that sitting for long periods can increase the risk of obesity by reducing metabolism and calorie burning. It can also lead to insulin resistance, which is a risk factor for developing type 2 diabetes. Studies have also linked prolonged sitting to an increased risk of cardiovascular disease, including heart disease and stroke.
Mental health issues
Continuous work without breaks can significantly affect your mental health, leading to stress, anxiety, and burnout. When you work without taking breaks, your stress levels can increase as you become increasingly overwhelmed with your workload. By working harder, you often are less productive and can find it challenging to concentrate and stay focused, leading to feelings of anxiety and tension.
Over time, the stress can build up and lead to burnout. Burnout is a state of physical and emotional exhaustion resulting from prolonged exposure to chronic stress. It can leave you feeling depleted, emotionally drained, and lacking motivation and energy. You may find that you have a shorter fuse and become more irritable and easily frustrated than usual.
Decreased productivity
When you work non-stop without taking breaks, you may think you are productive and efficient. However, in reality, the opposite can be true. Continuous work without breaks can actually decrease productivity and efficiency.
Your brain needs rest to function properly. Without breaks, your ability to concentrate and focus may decrease, leading to mistakes and errors in your work. You may spend more time on tasks that should take less time simply because you are tired and your mind is not as sharp as it could be.
Poor decision-making
Working non-stop without breaks can also lead to decision fatigue. Decision fatigue is a phenomenon that occurs when you make too many decisions without taking a break, leading to a decline in the quality of your decision-making. When your brain is tired, you may be more likely to make impulsive decisions, overlook important details, or make mistakes.
When you’re tired and overworked, your ability to make good decisions can suffer. You may be more prone to impulsive or hasty decisions that could have negative consequences.
Decreased creativity
Taking breaks is not just important for physical and mental health, but it can also positively impact your creativity and problem-solving abilities. Without breaks, your creative ability may suffer, leading to a lack of fresh ideas and innovation.
When you take breaks, your brain has a chance to rest and recharge. This downtime can allow your mind to wander, leading to new connections and insights. Sometimes, stepping away from a problem or task can help you approach it from a different angle, leading to more creative solutions.
Taking breaks can help stimulate the brain’s reward centre, boosting motivation and creativity. When you take a break and engage in pleasurable activities, such as walking, listening to music, or reading a book, your brain releases dopamine. This neurotransmitter is associated with pleasure and motivation and can help to boost your mood and increase your creativity and problem-solving abilities.
Consequences of working too hard as a Business Owner
If you are experiencing any of the above signs, you’re probably working too hard! The notion that “working hard” is a positive attribute has been ingrained in many societies for centuries, and people often equate hard work with success, wealth, and social status. The idea of the “self-made” individual, who achieved success through sheer hard work and determination, is often celebrated in popular culture and media.
Hard work is often seen as a virtue and a moral obligation. Many people believe that they must work hard and contribute to society. This belief is particularly strong in cultures that highly value individualism and self-reliance.
In addition, the modern economy is highly competitive, and working hard is often seen as a necessary means to success. Many industries require long hours and a high level of dedication to succeed. Those willing to put in the time and effort are often rewarded with promotions, higher salaries, and other perks.
However, the idea that “working hard” is always good can be problematic. It can lead to a culture of overwork and burnout, where people feel pressure to work long hours and neglect their health and relationships. It can also perpetuate a system where only those who have the means to work long hours and sacrifice their personal lives can achieve success, which can be unfair and exclusionary.
Working too hard can have negative consequences on both your physical and mental health, as well as your job performance and overall well-being. Physical health problems (such as those mentioned above) are among the most common consequences of working too hard. Neglecting self-care and working long hours can lead to chronic fatigue, sleep disorders, headaches, muscle tension, back pain, and digestive problems. Over time, it can also increase your risk of developing more severe conditions such as heart disease, diabetes, and obesity.
Mental health issues are another common consequence of overworking. Stress, anxiety, depression, and burnout can all result from working too hard, and these issues can negatively impact your mood, self-esteem, and overall emotional well-being.
Working too hard can also lead to decreased productivity and job performance. Fatigue, lack of focus, and burnout can all lead to mistakes, errors, and reduced quality of work. Overworking can also impact your relationships, leading to less time spent with family and friends and potentially causing conflicts and tensions. Working too hard can affect your overall well-being, making it harder to enjoy life outside of work and leading to feelings of isolation and dissatisfaction.
Burnout is real
Losing the passion for your business is similar to falling out of love. You started with a positive and hopeful attitude, but somewhere along the way, that enthusiasm can fade away. Unfortunately, some people may opt to sell their business, shut it down, or persist for years without realising what is causing the problem or how to fix it simply. But you don’t have to end up that way, and the answers are simple.
Benefits of taking breaks
It may seem too obvious and too simple a solution, but research has shown that taking purposeful breaks (anywhere from 5-60 minutes) from working to refresh your brain and body increases your energy, productivity, and ability to focus.
As a small business owner, taking breaks can often seem like a luxury you can’t afford. Something always needs your attention, whether it’s responding to emails, managing social media accounts, or taking care of customers’ questions.
However, taking breaks is essential for success as a small business owner and here are just a few of the reasons why.
- Breaks can improve productivity: It may seem counterintuitive, but regular breaks improve your productivity. When you work for long periods without a break, your brain becomes fatigued, and you start to make mistakes or lose focus.
- Breaks can reduce stress: Running a small business can be incredibly stressful, and if you don’t take breaks, that stress can quickly build up and take a toll on your mental and physical health. Taking breaks can help you manage stress and prevent burnout, which is essential for long-term success.
- Breaks can lead to new ideas: Thinking creatively and developing new ideas can be tricky when you’re constantly working. Taking a brain break can give your brain a chance to rest and reset, leading to new insights and ideas you may not have thought of otherwise.
- Breaks can improve relationships: As a small business owner, you may be working long hours and neglecting your personal life. Taking breaks can give you time to spend with loved ones or pursue hobbies you enjoy, improving your relationships and overall quality of life.
- Breaks are necessary for self-care: As a small business owner, you may have to do everything yourself. However, it’s important to recognise that taking breaks is a form of self-care that is essential for your mental and physical health. By prioritising your own well-being, you’ll be better equipped to handle the challenges of running a small business.
What IS a break?
So now you know the importance of taking breaks, but you might also think, “I don’t have time for breaks.” Running a business is no easy feat; a never-ending to-do list demands your attention. It can feel like there’s no time to take a breather away from work. That’s why it’s important to remember that taking breaks can increase productivity and make you more efficient in the long run.
A break is a period of time you take off from work or other activities to rest, relax, and recharge. It involves stepping away from tasks, responsibilities, and obligations to engage in activities promoting physical, mental, and emotional well-being.
The purpose of a break is to give yourself a chance to rejuvenate and return to your activities with renewed energy, focus, and motivation. A break is not driving to the next meeting in your car. You need some time when you are not performing another intense activity.
Simple ideas to facilitate breaks
Planning breaks and prioritising them as a goal can be highly successful in helping small business owners maintain a healthy work-life balance. When breaks are integrated into your schedule, they become an intentional part of your day rather than an afterthought or something to squeeze in if time allows.
One effective strategy is scheduling breaks at the start of your day or week, much like scheduling meetings or tasks. By prioritising breaks this way, you are more likely to follow through with them and avoid the temptation to skip them or push them back.
It’s also important to consider the type of break you need and what will be most refreshing for you. You may need a short break to stretch and move away from your desk or a more extended break to walk outside and get some fresh air. Perhaps you need a break to connect with friends or family or simply to disconnect and recharge your mental batteries.
By setting a goal to prioritise breaks, planning them in advance, and considering what type of break will be most refreshing for you, you can create a healthier work environment for yourself and your business. Remember, taking breaks is not a luxury but rather an essential part of maintaining your overall well-being and productivity.
Plans for success:
- Schedule breaks: Plan out your breaks in advance and include them in your daily or weekly schedule. This will help you prioritise them and ensure that you actually take them.
- Set reminders: Use reminders on your phone or computer to prompt you to take breaks. This is especially helpful if you get caught up in work and forget to take breaks.
- Take a walk: Get outside and take a walk during your break. Fresh air and exercise can do wonders for your mental and physical health.
- Do something you enjoy: Use your break time to do something you enjoy, whether it’s reading a book, listening to music, or playing a game. This will help you relax and recharge.
- Disconnect: If possible, disconnect from technology during your break, which means no social media or news! This can help you clear your mind and reduce stress.
- Collaborate with colleagues: Plan a break with your co-workers or network to socialise, chat, or even play games together. This can help you build relationships with your coworkers and reduce stress.
Five-minute or micro-break ideas
A micro-break is a short break of just a few minutes, typically lasting between 1 to 5 minutes, taken during the workday to rest, recharge, and refresh. Micro breaks are an effective way to prevent burnout and increase productivity, as they allow workers to briefly step away from their tasks and focus on something else.
Micro breaks can be as simple as taking a few deep breaths, stretching, or even standing up and moving around. The goal of a micro-break is to interrupt the sedentary workday and provide a quick mental and physical recharge without interfering with productivity.
Here are some simple and effective 5-minute stress busters that can help you stay calm and focused during a busy workday:
Stretching
Stand up and stretch your arms, legs, and back briefly. You can also do simple stretches while seated.
Eye exercises
Look away from your computer screen and focus on a distant object for a few seconds. Then, blink rapidly for a few seconds before refocusing on your work.
Deep breathing
Take a few moments to sit comfortably and take slow, deep breaths in through your nose and out through your mouth. Focus on filling up your entire chest with air on the inhale and then exhale slowly, making your exhale longer than your inhale.
Progressive muscle relaxation
Start with your toes and slowly work your way up your body, tensing and then releasing each muscle group as you go. This technique can help you feel more relaxed and even help you fall asleep (although this is not recommended when you need to work!)
Meditation
Just a few minutes of meditation can do wonders for calming your mind and helping you feel more focused and relaxed. Find a quiet place to sit and focus on your breath, letting your thoughts drift in and out without judgment.
Visualisation
- Take a few minutes to rehearse a task you want to master mentally.
- Imagine successfully completing the task and focus on how that success feels - excited, relieved, satisfied, smart.
- Revisit this feeling whenever you need a quick boost of motivation.
Change of scenery
If you’ve been sitting at your desk for a while, take a quick break and go for a short walk around the office or outside. This change of scenery can help clear your mind and boost your energy.
A quick chat
Take a few minutes to chat with a coworker about something non-work related. Call a friend for a quick laugh.
Snack break
Take a few minutes to eat a healthy snack, like fruit or nuts, to refuel and refresh your energy.
Dance!
Put on your favourite song and sing, dance, or do a few jumping jacks to get your blood pumping - whatever helps you release tension and feel more relaxed.
Building in longer breaks
Once you have incorporated micro-breaks into your routine and have made them a habit, consider taking slightly longer breaks or incorporating other activities into your breaks.
Instead of just taking a few minutes to stretch or do a breathing exercise, take a full lunch hour to step away from work and recharge. Use this time to go for a walk, have lunch with a friend, or engage in a hobby you enjoy.
Walking during your lunch break is a particularly effective way to break up the workday, as it gets your body moving and provides some fresh air and sunlight. Research has shown that walking can improve mood, boost creativity, and increase focus, all of which can help you be more productive when you return to work.
If you cannot take a full hour for lunch, consider taking shorter breaks throughout the day. For example, take a 15-minute break mid-morning and mid-afternoon to go for a walk, stretch, or do some light exercise.
The key is to find what works best for you and your schedule.
Working up to days off!
Being more productive obviously leads to decreased time spent on tasks, and as a result, you may finish your work more quickly than anticipated. This can allow you to take some well-deserved days off without feeling guilty or worrying about unfinished work.
With proper planning, delegation, or outsourcing assistance, you can take longer breaks, like a weekend getaway or even a holiday, without worrying about work piling up. It’s important to remember that taking time off is essential for your mental and physical health and can ultimately lead to greater success in the long run.
Below is a checklist to help you prepare for time away from work
- Notify your supervisor, colleagues or clients of your planned leave and confirm the dates. Provide them with a contact person or any information they need while you are away.
- Ensure all your ongoing tasks and responsibilities are delegated to someone else or put on hold while you’re away. Provide clear instructions and any necessary information they may need to complete the task.
- Ensure all relevant contact details, passwords, and access information are provided to the person covering for you.
- Set up an automatic out-of-office reply on your email and voicemail to let people know you’re away. Include the contact name or number of the person they can reach out to in case of any urgent matters.
- Organise your workload. Prioritise urgent tasks and complete them before you leave. You can also create a to-do list of tasks to conduct upon your return.
- Set up a handover meeting: Schedule a handover meeting with the person looking after your workload to review any remaining tasks and answer any questions.
- Organise your workspace, computer and file important documents so that they’re easily accessible to your colleagues in your absence.
- Complete any administrative tasks. Submit any expenses, invoices or paperwork before you leave. Set up your out-of-office message on your phone and check if there are any last-minute arrangements you need to make.
- Set expectations with your colleagues or clients about what you will and won’t be available for while you’re away.
- Enjoy your leave!
Work-Life Balance is Incredibly Good for You
Maintaining a balance between work and personal life can have significant benefits such as reduced stress, lower risk of burnout, and better physical and mental health. It is essential to strike a balance between the two to ensure that your business doesn’t suffer due to your exhaustion or burnout.
Achieving a work-life balance doesn’t necessarily mean dividing your time equally between work and personal life. It could be a productive workweek followed by a relaxing weekend at home where you switch off from work issues or taking a day off from work to spend quality time with family and friends. It varies from person to person, and the key is to find a balance that works for you without feeling like you’re a slave to your business.
It’s important to remember that you’re not a machine, and you need to prioritise your personal well-being as much as your business’s success. Finding the right balance can help you lead a more fulfilling and satisfying life, personally and professionally.