Self-Care for People Who Don’t Have Time

Self-care doesn’t have to mean long routines or perfectly planned days. If you’re busy, the best kind of self-care is simple, flexible, and easy to fit into the schedule gaps you already have.

A few intentional minutes can help give you a boost, without adding anything time-consuming to your schedule. Here are practical self-care ideas you can actually stick to, even on your busiest days. The article comes with a free printable, which you can get at the end of the post.

5-Min Ideas

• Quickly step outside for fresh air.
• Roll your shoulders when seated.
• Spray your face with a face mist.
• Massage your temples, hands, or wrists.
• Light candles and use diffusers to create a relaxing atmosphere.
• Reapply moisturizer or hand cream in the bathroom.
• Work or do chores by a window with sunshine beaming in.

Time-Saving Ideas

• Use movement reminders.
• Use a guided stretching app.
• Try a meal delivery kit.
• Keep a folder of template replies for emails or messaging instead of writing everything out.
• Use simple habit or goal trackers that simply require you to check off the day.
• Listen to audiobooks, podcasts, or music when cooking or doing chores.
• If possible, use your commute time for planning, journaling, or trying to get ahead.
• Cook more one-pot meals that can be eaten the following day or frozen to give you breaks on weeknights.
• Use quieter times or TV time to squeeze in workouts, like stretching or jump rope.

Time for Yourself

• Block off non-negotiable ‘me’ time, even if it’s just 15 min.
• Use headphones (or noise-canceling headphones) to help give you space or focus.
• Set mute times to stop constant notifications from distracting you.
• Create ‘no work talk’ or ‘no-screen time’ zones or spaces at home for the whole family.

Digital

• See if you can automate some tasks or set up auto-responders.
• Link your calendars to your inbox or messaging services for auto-created events and reminders.
• Set screen time limits.
• Try voice-to-text journaling or messaging and see if it saves you time.
• Delete apps or mute notifications that constantly distract you.
• Set your wallpapers or background to photos that make you happy.
• Use an app that sends you self-care prompts.

Simple

• Take three deep breaths before starting a new task.
• Take very short but intentional breaks between tasks.
• Keep uplifting and positive reminders around you, like family photos.
• If you journal, keep your questions short and limit your answers.
• If there’s a lot going on, just step outside for a few moments to center yourself.

More Ideas

• Keep a big pitcher of ice water with lemon or cucumber in the refrigerator.
• Try to schedule your day around when you have peaks of energy.
• Look in the mirror and repeat three kind things to yourself before you continue with your day.

Get the Self-Care for People Who Don’t Have Much Time printable here.

For more self-care ideas, see our articles and printables here, including this 30-day calendar of doing little things for yourself, these 5-min self-care ideas for even more inspiration for busy people, and these 60+ self-care ideas.