How to make time for self-care when your schedule is already packed

When responsibilities pile up, self-care is often the first thing to fall off your list. But taking care of yourself can support your physical and mental well-being and help you manage everything else competing for your time.

One of the most common myths about self-care is that it is selfish. The truth is that caring for yourself helps you show up more fully in every area of your life. Self-care can help you care for others. Make self-care a priority by creating time for activities that support your physical, mental, and emotional well-being. Self-care doesn’t have to take hours. Start with small, realistic steps that fit your life.

How can you make time for self-care?

1. Identify what you need. First, figure out what kind of self-care you need. What are the activities that enhance your sense of well-being? Whether it’s taking a walk in nature, spending time alone, listening to music, eating a nourishing meal or writing in a gratitude journal, make a list of the things you can do to take care of yourself. 

2. Start with one thing. Pick something quick and easy that you can work into your routine. Maybe you can take a minute every morning to take several deep breaths or say an affirmation. Perhaps you can choose to stretch before bed or light a candle while you sip a cup of tea. Find something you enjoy and put it into practice immediately.

3. Schedule it. To make sure it happens, treat self-care like any other activity you take seriously: Put it on your calendar. When planning for your week or day ahead, include activities that restore you. Write down when you plan to call your best friend or do several minutes of meditation. After it’s on your calendar, try to protect that time. If plans change, reschedule it when you can. 

4. Make errands more efficient. Free up pockets of time that you can use for yourself by combining errands. For instance, if you currently go grocery shopping several days a week, you might find that planning meals and doing one weekly shopping trip leaves more room in your days.

5. Delegate responsibilities. You may be capable of handling everything on your own, but that doesn't mean you have to. Take a look at the tasks that fill your days and weeks and consider which ones could be shared with others. Could a family member help with school pick-ups, errands, or meal preparation? Is this a season where investing in support services, such as housekeeping or laundry service, would ease some of the burden? Creating space in your schedule can reduce stress, increase balance, and give you more time to focus on your own well-being.

6. Set (and stick to) boundaries. Protect your time for self-care by saying no more often. Before taking on extra work tasks or social events, ask yourself if you really have the bandwidth. Pay attention to situations that consistently leave you feeling depleted. Clear boundaries can help protect your time and energy for self-care.  

7. Practice self-compassion. You don’t have to do self-care “perfectly.” Even taking time to check in with yourself is a way of taking care of yourself. If your plans fall through, start again when you can. 

8. Remember that caring for yourself helps you care for others. Self-care isn’t only time away from your responsibilities. Taking care of your own needs can help you recharge and be more present for the people and commitments that matter to you. Making room for yourself can be part of showing up for others, too.

Ignoring our own wants and needs can create a cycle of declining physical and emotional well-being. Over time, constantly pushing ourselves without making room for self-care can lead to chronic stress, exhaustion and burnout. No matter what you’re juggling in your busy schedule, you can use these tools to prioritize self-care.