As a smart, ambitious woman running your own business, you already know what you should be doing to look after yourself. You know you should be eating well, moving your body, prioritising rest, and creating time for recovery. You understand that looking after your health and wellbeing isn’t just good for you – it’s essential for sustaining the success you’re working so hard to build.
But knowing what to do and actually doing it are two very different things.
If you’re finding that your own health and wellbeing consistently fall to the bottom of your to-do list, you’re not alone. I see this all the time with the female business owners I work with. Despite knowing exactly what they need to do to feel better, they struggle to take action consistently. Not because they lack motivation or discipline – but because of the sheer weight of their mental load.
What Is Mental Load?
Mental load refers to the invisible, constant stream of thoughts, tasks, and responsibilities running through your mind every minute of the day. It’s all the big-picture stuff – like driving your business forward or making strategic decisions – but it’s also the little things that quietly drain your mental energy:
- Did I respond to that school email?
- Does Jonny need money for the school trip?
- Have I booked the dentist appointment?
- What’s for dinner tonight?
- Did I pay that invoice?
- What should I post on social media this week?
These constant mental notes and reminders are like background noise that never stops. Even when you’re technically “resting,” your brain is working overtime to keep track of everything.
And here’s the key: Your brain is like a muscle. When it’s overloaded, it becomes fatigued. Just like a tired muscle struggles to lift a heavy weight, a tired brain struggles to make decisions and take action.
Trying to introduce new habits – like regular exercise or better sleep – requires even more mental effort because it’s not automatic yet. New habits demand more conscious effort than the things you already do on autopilot (like brushing your teeth). When your brain is already maxed out, adding anything new can feel impossible.
So, if you find yourself skipping workouts, grabbing convenience foods, or staying up too late scrolling through your phone – despite knowing better – it’s not because you’re lazy or undisciplined. It’s because you simply don’t have the mental capacity to make a different choice.
Why Reducing Your Mental Load Matters
Reducing your mental load isn’t just about feeling more relaxed – it’s about creating the space and capacity to build the habits that will support you in the long term.
When your brain isn’t constantly overloaded with mental clutter, you’ll have more available energy to:
- Make better food choices.
- Stick to a regular workout schedule.
- Prioritise sleep and recovery.
- Make clearer decisions in your business.
- Feel more present and engaged with your family.
Most women assume that their problem is a lack of time or energy – but in reality, it’s the sheer amount of mental clutter that’s making it hard to take action. Your brain is simply running on empty.
How to Reduce Your Mental Load
Reducing your mental load sounds simple – but that doesn’t mean it’s easy. After all, you’ve likely spent years managing every detail of your business and family life. Letting go of that mental responsibility can feel uncomfortable at first.
But it is possible. And just like any other habit, it gets easier with time.
Here are some practical strategies you can try:
1. Get Everything Out of Your Head
One of the most effective ways to lighten your mental load is to stop relying on your brain to remember everything. Write it down – everything from major business decisions to the laundry list of household tasks.
Create a master to-do list that includes everything – work tasks, personal commitments, family admin, even small things like remembering to order more shampoo. Once it’s on paper (or in a notes app), you no longer have to hold space for it in your brain.
2. Use Reminders and Notifications
Instead of trying to remember every little thing, outsource that mental effort to your devices.
- Set calendar reminders for appointments and deadlines.
- Use the “mark unread” feature on messages if you haven’t responded yet – this way, the notification will remind you without needing to hold it in your head.
- Set an alarm for things like drinking water or taking a break during the workday.
Anything you can automate or schedule will reduce the mental effort required to keep track of it.
3. Create Systems and Routines
Steve Jobs famously wore the same outfit every day to avoid “decision fatigue.” While you don’t need to go that far, creating systems and routines for the repetitive parts of your life can free up a surprising amount of mental space.
- Plan your meals for the week in advance.
- Create a “uniform” for workdays.
- Prep breakfast or lunch the night before.
- Set a regular time for checking emails and responding to messages.
The more decisions you can pre-make, the less mental energy you’ll waste on figuring things out in the moment.
4. Delegate and Automate
If you’re holding onto the belief that you need to manage everything yourself, it’s time to let that go. Delegation is not a weakness – it’s a smart business and life strategy.
- Hire a cleaner or a virtual assistant if it’s within your budget.
- Get your partner or kids involved in household tasks.
- Automate bill payments, grocery deliveries, or social media scheduling.
Reducing your mental load isn’t just about what you stop doing – it’s also about redistributing the responsibility so that you’re not carrying it all alone.
5. Create More “White Space” in Your Schedule
When your calendar is packed from morning to night, there’s no room for flexibility or rest. Try leaving space between meetings, setting aside time for movement or creative work, and building in regular recovery days.
You don’t have to earn rest – you need it to function at your best. And when you stop overloading your schedule, you’ll find it easier to stay consistent with your healthy habits.
The Payoff: More Energy, Better Habits, and Greater Success
Reducing your mental load creates a ripple effect across every area of your life.
When you free up mental space, you have more energy and focus for the things that really matter – whether that’s growing your business, strengthening your health, or being more present with your family.
Your brain will feel less fatigued. Decision-making will feel easier. And those habits you’ve been struggling to maintain? They’ll finally have the space to stick.
Reducing your mental load doesn’t happen overnight. It’s a process – but one that’s well worth it. And if you need support figuring out the right strategies for you, that’s exactly what I help my clients with.
So take a breath. Start small. Trust that this can change. And remember – you don’t have to carry it all.
If this blog has resonated with you, you might also what to read these ones:
- Rewrite Your Narrative: The Power of Choosing a New Story
- The One Question That Will Change Everything
- Your Health Matters More Than Your Business (Yes, Really!)
- Why Stepping Away from Your Desk is the Key to Unlocking Your Energy and Creativity
- The One Habit that Will Transform your Health and Wellbeing (and you’re already doing it)
And if you prefer to listen to this in audio form, you can find my podcast on this exact topic on Spotify here and on Apple Podcasts here.