If you’re close to the edge, follow my checklist to reset – before it’s too late

I once woke up at 2:30 a.m.—mind racing, sleep nowhere in sight. If you’re in a leadership role, whether in business or at home, you’ve likely been there.

By morning, I was tired, scattered and clearly out of sync. At breakfast, my daughter noted I didn’t seem grounded. My son said I was talking gibberish again.

That sense of mental overload is all too familiar to many business owners. In Canada, small and medium-sized enterprises make up more than 98 per cent of all employer businesses. Entrepreneurs across the country face a constant stream of decisions, customer needs, staffing challenges and personal responsibilities.

Often, these moments of overwhelm arise when we feel we’ve lost control of our time, our priorities or our sense of purpose. But it doesn’t have to stay that way. The key is turning stress into focus and confusion into progress.

Psychologists have long studied the feeling of being overwhelmed. Common symptoms include anxiety, helplessness, worry, self-doubt and irritability. In business, these can cloud our judgment and damage relationships with staff or clients. Over time, some entrepreneurs simply burn out.

According to Nancy Schlossberg, a U.S. psychologist and expert on life transitions, we often feel overwhelmed because we’ve lost our sense of control. But when we take small, intentional steps to regain it, confidence returns and stress begins to ease.

So how can we move from anxious to in control? The answer lies in building steady, intentional habits—simple actions that reduce pressure and increase clarity. Here are several strategies to help you regain control:

1. Make a list

Write down everything on your mind—tasks, ideas, worries. A prioritized list frees your brain from trying to remember it all and gives you a plan. And a plan lowers stress.

2. Slow down and breathe

Overload affects us physically—tight muscles, shallow breathing, clenched jaws. Taking a few moments to breathe deeply or go for a walk helps calm your body and clear your mind. Many leaders find regular movement or quiet time essential for staying grounded.

3. Stop multitasking

Multitasking increases stress and reduces quality. Focus on one task at a time. Silence your phone, close the door and give your attention fully to the job in front of you. You’ll get it done faster—and better.

4. Block your time

Unstructured days often lead to distraction and fatigue. Try setting aside specific blocks of time for different types of work—responding to email, handling finances, working on strategy or meeting with clients. Some business owners even theme their days—Mondays for planning, Wednesdays for outreach, Fridays for finances—to stay focused and avoid context switching.

5. Delegate intentionally

Trying to do everything yourself is a recipe for burnout. Delegating effectively means identifying tasks others can handle, even if not perfectly, and letting go. Focus on high-value work only you can do. Trust your team and give them clear instructions. The payoff is more time, less stress and better results overall.

6. Know the difference between busy and burned out

It’s normal to feel stretched during peak seasons. But if exhaustion, cynicism or reduced performance persist, it may be a sign of burnout. Ignoring it won’t make it go away. Prioritize recovery, seek support and, if necessary, take time off. Long-term health is essential for long-term business success.

7. Consider talking to someone

Sometimes talking to a coach, mentor or counsellor can make a world of difference. Many entrepreneurs benefit from an external perspective, especially when dealing with personal stress or isolation. Don’t hesitate to reach out. You’re not meant to carry it all alone.

Feeling overwhelmed isn’t a weakness. It’s a signal. Naming it is the first step. From there, simple habits like list-making, focus time and breathing room can restore clarity and momentum.

You don’t have to be everything to everyone. You don’t have to do it all today. Start small. Breathe. Focus. Delegate. And remember, clarity comes not from pushing harder, but from stepping back and deciding what truly matters.

For additional tools and mental wellness supports, the Canadian Mental Health Association and the Business Development Bank of Canada both offer helpful resources for entrepreneurs.

David Fuller is a Commercial and Business Realtor with a strong reputation as an award-winning business coach and author. He has extensive experience helping businesses grow and succeed, providing guidance on various aspects of business management, strategy, and development. His work as a business coach and author has earned him recognition in the industry, making him a respected figure in both real estate and business coaching.