It’s 8 PM on a Wednesday.
You’re still in your home office (okay, kitchen table) with your (maybe) last cup of coffee for the day trying to finish one more thing before you call it a day.
Your to-do list has somehow grown longer since this morning, your inbox is a disaster zone, and you just realized you forgot to eat lunch again.
Then you see another Instagram post about someone’s elaborate morning routine involving meditation, journaling, green smoothies, and a five-mile run before 7 AM.
And you think, “Well, if THAT’S what self-care looks like, I’m screwed.”
What if the reason you’re not taking care of yourself isn’t that you don’t want to, but that everyone’s making it way too complicated?
Nobody tells you about self-care for busy entrepreneurs: it doesn’t have to be Pinterest-perfect to work.
The most effective self-care is usually the kind that takes five minutes and doesn’t require you to buy anything, light any candles, or pretend you’re the kind of person who owns a meditation cushion.
So, let’s talk about simple self-care.
The absolute basics you need to survive October without completely losing your mind.
Because if one more person tells you to “just take a bubble bath” while you’re drowning in Q4 prep, you might actually lose it.
The Self-Care Trap That’s Making Everything Worse
Most small business owners see all these gorgeous posts about elaborate morning rituals and nighttime routines.
They get inspired.
They decide that THIS is the week they’re finally going to start that yoga practice, meal prep on Sundays, journal every morning, and go to bed at a reasonable hour.
Monday morning rolls around.
They set their alarm an hour early for the new routine.
Hit snooze three times because they were up late finishing client work.
Skip the yoga because now they’re running late.
Grab coffee and whatever’s in the pantry for breakfast.
Feel like a complete failure by 9 AM.
Then they think, “See? I’m just not good at self-care. I’ll try again when things calm down.”
But guess what?
Things never calm down.
The problem isn’t you.
Somewhere along the way, self-care became this all-or-nothing thing that requires time, money, and energy you simply don’t have right now.
Realistic self-care routines for small business owners work differently: something is infinitely better than nothing.
And the “something” that you’ll actually do beats the “perfect routine” you’ll never start.
Why Q4 Demands a Different Approach
Q4 isn’t just any old time for entrepreneurs.
It’s when that Q4 planning collides with holiday prep, Fall content deadlines, and the creeping realization that the year is almost over and you still haven’t hit half your goals.
Your stress level is climbing faster than your coffee consumption.
And that’s saying something.
People tell you to “prioritize self-care” and “make time for yourself.”
Which sounds great in theory.
But in practice?
You’re already trying to figure out how to fit 47 hours of work into a 24-hour day.
Adding an hour-long self-care routine isn’t just unrealistic.
It’s a recipe for more stress and more guilt when you inevitably can’t maintain it.
Simple self-care for October needs to be:
Because if elaborate self-care is a five-course meal, then simple self-care is that really good coffee that gets you through the afternoon.
Both have value.
But one is way more realistic when you’re in survival mode.
The Simple Self-Care System (That really does Work)
So, simple self-care looks like this for busy entrepreneurs who don’t have time for nonsense.
Non-Negotiable #1: Eat Like a Human Being
I’m not talking about meal prep Sundays or elaborate healthy recipes.
I’m talking about eating actual food at somewhat regular intervals.
Not just coffee.
Not just whatever’s handy in the pantry.
Actual food that requires chewing.
Your simple standard: three times a day, put something with nutritional value into your body.
It doesn’t have to be Instagram-worthy.
It doesn’t have to be organic or locally sourced or perfectly balanced.
It just needs to be food.
Because when you skip meals your blood sugar crashes, your decision-making goes chaotic, your energy tanks, and suddenly you’re agreeing to terrible projects at 4 PM because your brain literally doesn’t have the fuel to think clearly.
Quick wins that work:
- Keep protein bars in your desk drawer for emergency fuel
- Set phone reminders for lunch (seriously, do this)
- Have a rotation of five easy meals you can make on autopilot
- Give yourself permission to order takeout on crazy days
The goal isn’t perfection.
The goal is not running your business on caffeine and wishful thinking.
Non-Negotiable #2: Sleep Like Your Business Depends on It
Because it does.
I know, I know.
You’re thinking, “But I have so much to do! I’ll sleep when things calm down!”
Again, I remind you that things won’t calm down.
And every hour of sleep you skip makes you less efficient, less creative, and more likely to make expensive mistakes.
Working until 2 AM doesn’t make you dedicated.
It makes you exhausted.
Simple sleep standard: seven hours, most nights.
Not every night. (We’re being realistic here.)
But most nights.
Make it happen:
- Set a “work ends” alarm on your phone
- Charge your phone outside your bedroom (I know…What???)
- Have a simple wind-down routine (ten minutes, nothing fancy)
- Accept that the world won’t end if you stop working at 10 PM
When you’re well-rested, you work faster, think clearer, and make better decisions.
Which means you actually get more done in less time.
It’s not about working longer hours.
It’s about working smarter hours.
Non-Negotiable #3: Move Your Body for Five Minutes
Not a workout.
Not a gym session.
Not even exercise, really.
Just movement.
Walk around the block.
Do some stretches at your desk.
Dance to one song in your kitchen while that cup is brewing.
Take the stairs instead of the elevator.
Your body wasn’t designed to sit in a chair for 12 hours straight staring at screens.
And when your body feels stuck, your brain follows.
Quick movement breaks that work:
- Walk to get your coffee instead of having a machine next to your chair (hand…slowly…raising)
- Take calls while pacing around your house
- Do desk stretches between meetings
- Stand up and move every hour (set a timer)
You don’t need a gym membership or workout clothes.
You just need to remember that you have a body and it needs to move occasionally.
Even when you’re busy.
Especially when you’re busy.
Non-Negotiable #4: One Thing That Brings You Joy
This is the one everyone skips.
And it’s maybe the most important.
Once a day, do something that makes you happy.
Not because it’s productive.
Not because it moves your business forward.
Just because it feels good.
It could be:
- Drinking your coffee slowly instead of chugging it
- Playing with your dog for five minutes
- Listening to one song you love
- Texting a friend who makes you laugh
- Looking out the window at the trees
- Reading one chapter of an actual book
The point isn’t the activity.
The point is reminding yourself that you’re a human being with needs and interests beyond your business.
Because when work becomes your entire identity, burnout isn’t a risk.
It’s inevitable.
The Five-Minute Reset
My secret for staying sane during crazy busy seasons takes five minutes.
You can do it anywhere.
And it actually works.
I call it the Five-Minute Reset.
How it works:
- Stop what you’re doing
- Close your laptop
- Put down your phone
- Take three deep breaths (like, really really deep ones)
- Ask yourself: “What do I actually need right now?”
Not what you should need.
Not what a productivity guru would tell you to need.
What you actually need.
Maybe it’s water because you haven’t hydrated since your morning coffee.
Maybe it’s to stand up and stretch because you’ve been hunched over your keyboard for three hours.
Maybe it’s to step outside for 30 seconds and remember what fresh air feels like.
Maybe it’s to eat something because your last meal was breakfast and it’s now 4 PM.
Do that one thing.
Then get back to work.
This isn’t about adding another elaborate routine to your day.
It’s about checking in with yourself like you’d check in with a friend.
And actually listening to the answer.
When “Simple” Feels Like Too Much
And I get it.
Some days, even the basics feel impossible.
You’re in crisis mode.
Everything’s on fire.
The idea of eating three meals or sleeping seven hours sounds like a joke.
For those days, your absolute rock-bottom basics:
- Drink water
- Eat something
- Breathe
That’s it.
Three things.
If you do those three things, you’ve done enough.
Because keeping yourself alive and functioning is the bare minimum, and some days that’s all you’ve got.
And that’s okay.
The goal isn’t to be perfect.
The goal is to not completely destroy yourself in the name of business success.
Why Entrepreneur Burnout Prevention Actually Matters
I’ve learned about avoiding entrepreneur burnout during busy season: it’s not about having perfect habits or following some elaborate wellness routine.
It’s about consistently doing the simple basics to take care of yourself.
Day after day.
Even when you’re busy.
Especially when you’re busy.
Because skipping meals, skipping sleep, and skipping any form of self-care doesn’t make you more productive.
It makes you a ticking time bomb.
And when you finally explode (and you very likely will), the recovery time is way longer than the time you “saved” by ignoring your basic needs.
I mean, you wouldn’t run your car on empty and expect it to perform well.
Why would you treat yourself any differently?
Your business needs you healthy, rested, and functioning.
Not burned out, exhausted, and running on fumes.
Your October Simple Self-Care Plan
Your action plan for surviving October without losing your mind:
Week 1: The Foundation
Pick one thing from the non-negotiables that you’re currently ignoring.
Just one.
For me, it’s usually the eating regular meals thing.
I get busy and suddenly it’s 3 PM and I’ve had nothing but coffee.
So I set phone reminders for lunch.
That’s it.
One small change.
Week 2: The Building Block
Add one more non-negotiable.
Now you’re doing two things consistently.
For me? Hydrate. Because…coffee!
Still manageable.
Still realistic.
Week 3: The Momentum
Add the third non-negotiable.
You’re now eating regularly, sleeping reasonably well, and moving your body occasionally.
Look at you being a functional human!
Week 4: The Joy
Add one small thing each day that makes you happy.
Now you’re not just surviving.
You’re actually living.
Sustainable self-care habits build slowly.
Not trying to overhaul your entire life on a random Tuesday in October.
What Actually Happens When You Do the Basics
When entrepreneurs start doing simple self-care:
First, they stop feeling like death warmed over all the time.
Turns out, eating food and sleeping makes a difference.
Who knew?
Second, their work quality improves.
When your brain has fuel and rest, it actually works better.
Shocking, I know.
Third, they make better business decisions.
Tired, hungry, stressed-out entrepreneurs make terrible choices.
Well-rested, fed, slightly less stressed entrepreneurs make much better ones.
Fourth, they actually enjoy their business again.
When you’re not constantly running on empty, you remember why you started this whole thing in the first place.
And fifth, they stop getting sick all the time.
Your immune system needs fuel and rest to function.
When you ignore your basic needs, your body eventually forces you to rest by making you sick.
Not ideal timing when you’re trying to crush Q4.
The change isn’t dramatic.
It’s not like you’ll suddenly have unlimited energy and perfect work-life balance.
But you’ll stop feeling like you’re barely surviving.
And for busy season?
That’s huge.
the secret About Self-Care
It’s not indulgent.
It’s not something you do when you have extra time.
Self-care is basic maintenance for the most important asset in your business: you.
You wouldn’t skip oil changes for your car and expect it to run forever.
You wouldn’t ignore warning lights on your dashboard.
Why would you do that to yourself?
Taking care of your basic needs isn’t something you do if you have time.
It’s something you do so you can function well enough to get everything else done.
Simple self-care isn’t about being perfect.
It’s about being sustainable.
And sustainability is what separates entrepreneurs who thrive long-term from those who burn out spectacularly and spend the next six months recovering.
You get to choose which kind you want to be.
Every single day.
With every meal you eat or skip.
Every hour of sleep you get or don’t.
Every five-minute break you take or ignore.
Small choices.
Big impact.
Making Self-Care Non-Negotiable
Everything feels urgent in October.
Every email seems critical.
Every project seems time-sensitive.
Every client request feels like an emergency.
But most urgency is manufactured.
Real emergencies are rare.
Everything else is just someone else’s poor planning becoming your crisis.
And you get to decide what actually deserves your immediate attention.
Including yourself.
Your health isn’t something you get to when you have time.
Your needs don’t go on hold because you’re busy.
And taking care of yourself isn’t something you do after everything else is done.
Because everything else is never done.
There will always be one more email to answer.
One more project to finish.
One more thing that “really needs” your attention right now.
If you wait for the perfect time to take care of yourself, you’ll be waiting forever.
So start with the basics.
The simple stuff.
Eat food.
Sleep reasonably.
Move occasionally.
Do one thing that makes you happy.
That’s it.
Your simple self-care system.
And it might just save your sanity this October.
Your Challenge This Week
Pick one thing from this blog.
Just one.
The thing that made you think, “Yeah, I really need to do that.”
And do it.
Every day this week.
Not perfectly.
Just consistently.
Maybe it’s setting a lunch reminder on your phone.
Maybe it’s committing to seven hours of sleep most nights.
Maybe it’s taking a five-minute walk when you feel stuck.
Whatever it is, do that one thing.
Then next week, add one more.
Small steps.
Realistic goals.
Sustainable habits.
That’s how you survive busy season without burning out.
Not with elaborate routines you’ll never maintain.
But with simple basics you do consistently.
Your business needs you healthy and functional.
Not burned out and barely hanging on.
So grab your coffee, pick your one thing, and let’s get through October without completely losing our minds.
You’ve got this.
Ready to survive busy season without burning out? My Self-Care Journal for Entrepreneurs helps you track your energy like the business asset it is. Because simple self-care still needs tracking, and this makes it stupidly simple.
