For people who cannot seem to find any free time for themselves, it may be difficult to prioritise self-care. Some have even been known to exclaim, “I wish the day had more than 24 hours.”
This is because they are busy from sunrise to sunset—juggling work, family, and responsibilities with hardly a breather in between. If the day had more hours, they feel they could finally catch their breath or maybe squeeze in a moment of peace.
If you find yourself in this bracket, chances are you’re ignoring the healthy essentials that are vital for your body and mind’s well-being. It’s not because you don’t care; it’s just that there never seems to be enough time.
We spend most of our days at work, bouncing from meetings to deadlines, then rushing home to take care of the kids, the spouse, and everything in between. By the time the day ends, there’s often no energy left for “me time.”
But it doesn’t have to be that way.
Self-care doesn’t always mean grand spa days or long vacations. Sometimes, it’s the little things—small acts of looking out for yourself—that can make the biggest difference. Here are eight self-care tips you can incorporate into your busy life. Remember, taking care of yourself is not a luxury—it’s a necessity. You matter too.
1. Sleep—Don’t Postpone It
Sleep is not something you should squeeze into your schedule—it should be part of your schedule. When it’s time to sleep, prioritise it. Don’t scroll through your phone endlessly or push yourself to get one more task done. That task can wait; your rest can’t.
There are now many sleep tracking apps that help you get quality rest. These can monitor your sleep cycles and remind you to wind down when it’s time. If you’re always on the move, such tools can make a real difference.
Sleep is restorative. It helps you reset. When you wake up refreshed, your mood improves, your energy is renewed, and your mind is better prepared for the busy day ahead. The right amount of sleep can help your body feel less drained, and your concentration sharpens naturally.
So stop sacrificing sleep for productivity. Being well-rested is a key component of being truly productive.
2. Workout When You Can—Sneak it In
Exercising doesn’t always mean hitting the gym for an hour. When your schedule is tight, it’s about being creative with movement. Use the stairs instead of the lift. Walking from the second to the fifth floor can feel like a mini-workout—trust me, your legs will thank you later.
If your workplace or errands allow, walk instead of calling an Uber. These small changes can add up over time. And walking is not just good for the body; it’s therapeutic for the mind too.
Even at your desk, get up every 30 minutes to stretch or do some light squats. These micro-movements wake up your body and get the blood flowing. It’s better than sitting stiffly for hours and ending the day with aches and sluggishness.
Moving when you can—no matter how small—keeps your body engaged and energised.
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3. Eat Right—Fuel Your Body
When you’re on the go all the time, it’s tempting to grab whatever food is quickest. Often, this means takeaways and junk. But these kinds of foods don’t give your body what it truly needs.
Instead, be intentional about what you eat. Choose foods that fuel your body and mind. Salmon, kale, sweet potatoes, garlic, quinoa—these are nutrient-rich foods that support energy levels, improve concentration, and boost overall wellness.
Take a few minutes in the morning to pack a nutritious lunch. It may seem like extra work, but it’s a form of self-care. You’re telling yourself, “I matter. My health matters.” That’s powerful.
Avoid foods that make you feel sluggish or bloated. Instead, eat light, satisfying meals that nourish you. The better you eat, the better you feel.
4. Set Reasonable Targets—Protect Your Peace
There’s a lot of pressure to do everything—and do it perfectly. But the truth is, you’re not a machine. Overloading your to-do list and pushing yourself beyond your limit only leads to burnout.
Set realistic goals for each day. Learn to say no when necessary. If your mind and body signal that they’ve had enough, listen.
Taking breaks isn’t laziness; it’s essential. Whether it’s five minutes to breathe deeply or 15 minutes for a power nap, breaks allow your system to recharge. You return sharper, calmer, and more effective.
Respect your own limits. Life is not a race—it’s a journey.
5. Use a Planner—Stay Organised and Calm
Planners aren’t just for the super-organised; they’re for anyone who wants to bring a little order to their chaos.
If you’re juggling multiple responsibilities and forgetting things often, writing it all down can help massively. Use a daily planner to note down meetings, appointments, birthdays, even reminders to drink water or take a walk.
Digital planners and scheduling tools like Google Calendar or Trello can also keep you on track. Automate what you can—schedule emails, set alerts, and free your mind from the clutter of “things to remember.”
When your tasks are laid out clearly, they feel less overwhelming.
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6. Get Help—You Don’t Have to Do It All
Trying to handle everything alone can wear you down. It’s okay to ask for help. Whether it’s your spouse, friend, sibling, or a hired hand—delegation is not a sign of weakness.
You may feel that nobody can do the job quite like you, and maybe that’s true. But sometimes, their way might be just as good—or even better.
Guide them, trust them, and give yourself a break. You deserve rest too.
Learning to receive help is part of learning to care for yourself. You’re not meant to carry every burden alone.
7. Drink More Water—Stay Hydrated
This one sounds basic, but it’s often overlooked. When you’re working non-stop, drinking water may be the last thing on your mind. But dehydration can cause fatigue, poor focus, and headaches—all things you don’t want during a busy day.
Invest in a reusable water bottle. Keep it on your desk, in your bag, wherever you are. Make it a goal to sip water every hour.
Hydration is one of the simplest and most effective ways to care for your body. Don’t underestimate it.
8. Switch Off Social Media—Protect Your Sleep and Sanity
After a long, exhausting day, it’s tempting to lie in bed and scroll through social media to unwind. But instead of relaxing, this often has the opposite effect—it overstimulates your brain and keeps you from truly resting.
Try logging off social media before bed. Place your phone away and let your mind settle naturally. Lie down and breathe. Let your body begin to relax, even if sleep doesn’t come right away.
The constant flow of information can be mentally exhausting. Give yourself permission to unplug. Rest is not just physical—it’s mental too.
Conclusion: You Deserve Self-Care
When life is busy, it’s easy to put yourself at the bottom of the list. But to keep performing at your best, whether it’s at work or at home, you must look after yourself too.
Self-care doesn’t have to be elaborate. It’s in the small, intentional things—getting enough sleep, eating right, asking for help, and unplugging from the chaos. These choices add up and help you become healthier, calmer, and more grounded.
So start small. Pick one tip and try it today. Then another tomorrow. Before long, self-care will become a natural part of your routine—even in the busiest of days.
And remember: you matter just as much as the things you’re taking care of.
