If making time for yourself feels impossible (or selfish), you’re not alone. But here’s the truth: taking care of yourself allows you to show up better for others. The key is learning to prioritise self-care without guilt. In this Notes from a Therapist, I’ll share practical ways to create ‘me time’, no apologies necessary.
Step 1: Reframe ‘Me Time’ as Maintenance
Would you feel guilty about charging your phone when the battery is low? No. Because you need it to function. The same applies to you.
Try this: Instead of thinking, “I don’t have time for self-care,” reframe it as, “I’m refuelling so I can function at my best.”
Our journal, Mind Notes, contains daily prompts focused on where you spend your energy, ensuring you track what recharges you and what drains you.
Step 2: Start with Just 5 Minutes
You don’t need an entire day at a spa to practice self-care. Small, consistent moments matter more than occasional big gestures.
Try this: Set a 5-minute rule - Pull a Mind Card for inspiration, write one page of your journal or take a 5 minutes walk around the block. A little time for yourself is better than none.
Step 3: Set Boundaries Without Guilt
The reason ‘me time’ feels impossible? People expect your time to always be available. But setting boundaries isn’t about neglecting others, it’s about protecting your energy so you can give from a place of fullness.
Try this:
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If you struggle to say no, use a simple phrase like: “I’d love to help, but I need to recharge first.”
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Schedule self-care time in your diary like an appointment - its just as important.
Step 4: Recognise That Rest is Productive
Doing nothing is doing something. Rest improves focus, creativity and emotional balance. If you never stop, your mind and body will eventually force you to.
Try this: The next time you feel guilty for resting, remind yourself: “Resting now prevents burnout later.”
Give Yourself Permission to Rest
You don’t need to earn rest. You don’t need to justify self-care and you definitely don’t need to feel guilty for taking time for yourself.
If you're still struggling, try to remember this - When you take care of yourself, everyone around you benefits too.
Need an easy way to build ‘me time’ into your routine? Explore our self-care tools and start small, you deserve it.