Prioritising Self-Care in a Busy Schedule

In today’s fast-paced world, the concept of self-care has become more important than ever. With endless demands on our time and energy, finding moments to care for our physical, emotional, and mental well-being can feel like an unattainable luxury. But what if I told you that self-care isn’t just something to squeeze in when it’s convenient—it’s an absolute necessity? In this comprehensive guide, we’ll explore how to prioritise self-care in even the busiest of schedules, why it’s so crucial for your overall well-being, and how it doesn’t have to be expensive or time-consuming.

As a Certified Life Coach, I often work with women who struggle to prioritise themselves in a world that constantly demands more of them. And, as someone who recently took a week off due to illness, I’ve been reminded firsthand of how essential it is to step back and focus on self-care when your body and mind need it. You cannot pour from an empty cup, and taking time to care for yourself helps you to show up more fully in every aspect of your life.

What Is Self-Care?

At its core, self-care is the intentional practice of nurturing your mind, body, and soul. It’s about recognising your needs, listening to your body, and prioritising activities that replenish your energy, reduce stress, and help you feel more balanced. In the age of social media, many people mistakenly equate self-care with indulgent luxuries like spa days, bath bombs, and high-end skincare routines. While these things can be part of self-care, they are not the whole picture.

True self-care is about consistent actions that nourish you daily. Whether it’s taking a quiet moment to reflect in the morning, going for a walk to clear your head, or simply drinking more water throughout the day—self-care doesn’t need to be complicated or expensive. It’s about what helps you recharge and stay mentally, emotionally, and physically well.

For instance, think of Elizabeth Bennet from Pride and Prejudice. Despite her family pressures and societal expectations, Elizabeth always found ways to care for herself—whether through quiet reflection, walks in nature, or reading. These small, simple acts were her way of staying grounded and connected to her sense of self, demonstrating that self-care doesn’t have to be elaborate or time-consuming to be effective.

Why Prioritising Self-Care Is Crucial

It’s easy to push self-care aside when you’re juggling work, family, relationships, and other responsibilities. But here’s the truth: neglecting your own well-being has serious consequences. Without adequate self-care, you run the risk of burnout, chronic stress, and even long-term health problems. The more you neglect your own needs, the more you deplete your physical and emotional reserves, leaving you feeling exhausted, disconnected, and unable to function at your best.

I experienced this firsthand when I recently fell ill and took a week off to recover. It wasn’t just the illness itself—it was the realisation that I had been pushing myself too hard, ignoring the signals my body had been giving me to slow down. It wasn’t until my boyfriend also got sick that I fully stepped back and focused on rest and recovery. This experience reminded me that self-care isn’t optional; it’s essential. Without it, we simply can’t show up as our best selves in any area of our lives.

Example from Real Life:

Take the case of Emma Thompson, the well-known actress and screenwriter. At the height of her career, Emma was juggling multiple projects, personal commitments, and the pressures of success. But over time, the lack of self-care caught up with her, and she publicly shared how burnout forced her to take time off to focus on her health. Like Emma, many of us reach a point where we can no longer ignore the consequences of neglecting ourselves.

One of my clients, Naomi, experienced something similar. Naomi is a successful lawyer who was constantly overworking, skipping meals, and pushing herself to the brink. She believed that self-care was a luxury she couldn’t afford, but as her health and relationships started to suffer, she knew something had to change. Together, we implemented small self-care practices into her daily routine—taking regular breaks, eating mindfully, and practising short mindfulness exercises at the end of the day. These small changes transformed her energy, mood, and ability to perform well at work and at home.

Affordable Self-Care: It Doesn’t Have to Be Expensive

With the rise of social media, the concept of self-care has been hijacked by consumerism. We’re bombarded with images of luxury skincare products, designer yoga gear, and influencers showing off their extravagant wellness routines. It’s easy to feel like you’re not doing self-care “right” if you’re not splurging on expensive products or pampering yourself with lavish treatments. But here’s the thing: self-care doesn’t need to be expensive.

I recently watched a YouTube video by Hannah Alonzo, part of her Influencer Insanity series, where she talks about how influencers are distorting self-care to push overconsumption. The video is called INFLUENCERS DISTORTING “SELF CARE” TO PUSH OVERCONSUMPTION & CONSUMERISM, and it’s a powerful reminder that you don’t need luxury items to practise self-care. Self-care is about taking time to mentally destress and reconnect with yourself—it’s not about buying the latest wellness gadget or fancy bath bomb.

For example, Sarah, one of my clients, was caught up in the trend of buying expensive candles, skincare products, and wellness items, thinking that these purchases were necessary for her self-care routine. But despite spending all this money, she still felt stressed and disconnected. Through our coaching sessions, we redefined her self-care practice to focus on simple, low-cost activities like journaling, walking in nature, and practising mindfulness. These activities cost her nothing, but their impact was far greater than any product she could have bought.

Meaningful Question: Are you letting consumer-driven trends dictate your self-care routine, or are you focusing on what truly makes you feel rested and recharged?

Identifying Your Non-Negotiable Self-Care Practices

Once you recognise the importance of self-care, the next step is to identify your non-negotiables—those self-care practices that you commit to, no matter how busy or stressful life gets. These are the activities that fill your cup, replenish your energy, and help you feel grounded. They don’t need to be elaborate or time-consuming—they just need to work for you.

One of my clients, Melissa, discovered that yoga was her non-negotiable self-care practice. As a high-powered executive, Melissa was constantly under pressure and felt like she had no time to care for herself. But through our coaching sessions, she realised that when she skipped her 15-minute yoga sessions, she felt more stressed, anxious, and less able to focus at work. We worked on making yoga a consistent part of her routine, and it became her daily self-care practice that kept her grounded and balanced.

Similarly, in Little Women, Jo March found that writing was her form of self-care. It was something she needed to do, no matter what challenges she faced, because it gave her a sense of peace and purpose. Whether you’re like Jo, who finds comfort in creative expression, or like Melissa, who centres herself through physical activity, your non-negotiables should be those things that make you feel more like yourself.

Meaningful Question: What are the self-care practices that make you feel centred, energised, and calm? How can you make these practices non-negotiable, no matter how busy life gets?

Creating Time for Self-Care: Time Management Strategies

Now, I know what you might be thinking: “This all sounds great, but how do I actually make time for self-care when I barely have a moment to breathe?” The reality is, finding time for self-care in a busy schedule can feel impossible—but it’s not. The key is to shift your mindset from finding time to making time.

If you haven’t already listened to Episode 14 of my podcast, Unlock Your Day: Time Management for Busy Women, I highly recommend giving it a listen. In that episode, I break down practical strategies like time-blocking and setting boundaries to help you reclaim time for yourself. You can find the written version it at NefeWellness.com.

One of my clients, Lucy, struggled with making time for self-care. As a single mum with a demanding career, she felt like every minute of her day was dedicated to someone else. But through our coaching sessions, we introduced small time management strategies like time-blocking and batching tasks. Lucy began to block out just 10 minutes each morning for a quiet meditation session, and this small change made a world of difference. That 10 minutes of calm set the tone for her day, helping her feel more focused and less stressed.

Tip: If you’re struggling to find time for self-care, start small. Block out just 10-15 minutes each day for an activity that nourishes you. Whether it’s stretching, deep breathing, or journaling, make that time non-negotiable and stick to it.

Overcoming Guilt Around Self-Care

One of the biggest barriers to self-care is guilt. As women, we’ve been conditioned to believe that taking time for ourselves is selfish or indulgent. We feel guilty about prioritising our own well-being when there are so many other responsibilities on our plate—whether it’s work, family, or household duties. But here’s the truth: self-care isn’t selfish—it’s essential.

Let me share the story of Rachel, a working mother of three who constantly felt guilty about taking any time for herself. Rachel believed that a “good” mother should always be available for her children and her job, so she sacrificed her own needs to be everything to everyone. But eventually, that guilt and neglect started to affect her ability to be present with her family. She was tired, irritable, and emotionally drained.

Through our coaching sessions, we reframed Rachel’s understanding of self-care. She began to see that by caring for herself, she could show up more fully for her family. She started by taking just 15 minutes each morning to meditate, and over time, this small act of self-care had a ripple effect on her overall mood and energy levels. Rachel was more patient with her children, more focused at work, and happier in herself.

Meaningful Question: Do you feel guilty about taking time for self-care? If so, what is the source of that guilt, and how is it affecting your ability to care for others?

Tip: Next time you feel guilty about taking time for yourself, remind yourself that self-care is an investment in your ability to be present and effective in every other area of your life.

Top 10 Things to Implement in Your Schedule for Prioritising Self-Care

Here’s a simple checklist to help you integrate self-care into your daily routine. These actionable tips are easy to implement, even in the busiest of schedules:

1. Block Out 10-15 Minutes for “Me Time” Daily: Schedule a non-negotiable block of time just for you. Whether it’s meditation, reading, or enjoying a cup of tea in peace, commit to this time daily.
2. Incorporate Movement into Your Day: Whether it’s a brisk walk, stretching, or a 15-minute yoga session, make physical activity a priority to boost your energy and mood.
3. Take Regular Breaks: Set a timer to remind yourself to take short breaks during work. Step away from your desk, stretch, or walk around to recharge.
4. Hydrate with Intent: Keep a water bottle with you at all times and make it a habit to drink water throughout the day. Hydration is a simple yet powerful form of self-care.
5. Start Your Day with a Positive Ritual: Begin each morning with something that sets a positive tone for your day. This could be gratitude journaling, deep breathing, or a quick stretch.
6. Unplug for an Hour Before Bed: Give yourself an hour of screen-free time before sleep. Read a book, listen to calming music, or practise mindfulness to wind down.
7. Plan Weekly Self-Care Activities: Schedule at least one enjoyable activity each week, whether it’s a hobby, a nature walk, or a relaxing bath. Make it something you look forward to.
8. Set Boundaries with Your Time: Learn to say no when needed. Protect your time by setting boundaries around work, social commitments, and personal space.
9. Prioritise Sleep: Create a bedtime routine that ensures you get 7-9 hours of sleep each night. Wind down with calming activities and avoid screens before bed.
10. Mindfulness Moments: Throughout the day, take a few minutes to centre yourself with deep breathing or a quick mindfulness exercise. It helps reduce stress and refocus your mind.

By incorporating these simple strategies into your schedule, you’ll be taking important steps towards prioritising self-care and creating a more balanced, fulfilled life.

Recommended Resources for Affordable Self-Care

If you’re ready to deepen your self-care practice, here are three highly recommended books that will help you along the way:

1. The Gifts of Imperfection by Brené Brown: This book encourages you to embrace vulnerability and imperfections as part of your self-care journey. Brené Brown’s wisdom will remind you that self-care is about loving and accepting yourself as you are.
2. The Power of Now by Eckhart Tolle: Tolle’s book offers practical insights into mindfulness and the power of living in the present moment. It’s a must-read for anyone looking to reduce stress and anxiety through self-care.
3. Essentialism: The Disciplined Pursuit of Less by Greg McKeown: McKeown’s guide to essentialism teaches you how to focus on what truly matters, helping you eliminate distractions and create more space for self-care in your life.

For more insights and free self-care tools, visit my resources page at NefeWellness.com/resources. There you’ll find worksheets, affirmation cards, and more to support you on your self-care journey.

Final Thoughts: Self-Care Is a Necessity, Not a Luxury

The most important takeaway from this post is that self-care is not something to put off until you’re completely drained. It’s something you need to integrate into your daily life, no matter how busy things get. By taking care of yourself, you’re able to show up as your best self—for your work, your family, and most importantly, for you.

Meaningful Question:
What one self-care practice will you commit to starting this week?

Remember, you are worthy of the time and care you give to yourself.

For more guidance on self-care and personal growth, explore my coaching programmes, and be sure to check out the free resources available at NefeWellness.com/resources.