How To Squeeze in Self-care Activities During A Busy Week

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In today’s fast-paced world, you can find it challenging to make time for self-care activities. However, taking care of yourself is crucial for your overall well-being and can help you stay focused and productive in your daily life. That’s why it’s essential to learn how to squeeze in self-care activities even during the busiest of weeks.

By incorporating practices such as self-love, stress management, mindfulness, and exercise, you can create a healthier and more fulfilling lifestyle. In this article, we’ll explore some effective strategies to help you prioritize self-care activities, no matter how hectic your schedule may be.


Why are self-care activities important?

Taking care of yourself is very important for having a good and happy life. When we have a lot going on in our lives, we might forget to take care of ourselves. Taking care of yourself can improve your health, relationships, and work.

Taking care of yourself is important for staying healthy and feeling good both physically and mentally. This can make people feel better about themselves and improve their relationships with others.

A study conducted in Iran in 2022 found that Iranians who rated their health positively were happier.

A study in 2018 looked at medical students in the US and found that taking care of themselves in different ways helped them feel less stressed and have a better quality of life. They are more resilient and less likely to experience high levels of stress during training.


Things that make it difficult to take care of oneself.

Self-care may seem simple, but there are obstacles that can prevent someone from doing it.

Feeling like you only care about yourself or feeling bad for doing something wrong.

Some people are afraid that others might think they are selfish when they take care of themselves. They may feel like they must spend their time taking care of others instead of themselves. This is true for people who work in caring jobs or have responsibilities for taking care of others.

Also, people often don’t prioritize self-care in their schedule. Someone might have a lot of things to do and find it hard to decide what to do first or manage their time well.

Moreover, if someone feels like they are not good enough or they make mistakes, they have a hard time taking care of themselves.

If the workplace culture doesn’t support self-care activities, people may not feel comfortable taking care of themselves or asking for help. If someone doesn’t realize how important self-care is, they may not think it’s important to do it.


10 Tips for Managing Self-Care Activities

Whether you’re a working person or someone who manages home chores, taking time off for yourself is a daunting task. At your job, you must deal with work problems and when you come home, your mind thinks nothing but laying down on the bed until the next day comes and the cycle repeats. However, in-house, managing your children’s schedule, and handling food, groceries, and other aspects isn’t that simple either. The following are tips that can help you drag out time for yourself.

Quick Self-care Activities You Can Do Anywhere

It’s easy to forget to take care of ourselves in our busy world. But self-care doesn’t have to be a long process or a trip to the spa all the time. Even small things we do for ourselves can sometimes have a big effect on our mental and physical health. Here are some quick ways to take care of yourself that you can do at work, at home, or on the go:

  1. Deep Breathing Exercises:

Deep breathing exercises are one of the easiest ways to reduce stress and feel more relaxed. To do this, breathe in deeply through your nose while counting to five, hold your breath for a few seconds, and then slowly breathe out through your mouth while counting to five. Do this for a few minutes, or until you feel calmer and more relaxed.

  1. Stretching and Desk Yoga

Sitting at a desk for a long time can make the body stiff and tense. To fix this, try doing simple stretching exercises or desk yoga throughout the day. Some ways to do this are to stretch your arms and legs, roll your shoulders, or even try some yoga poses while sitting down.

  1. Gratitude Journaling

Taking a few minutes every day to think about what you’re thankful for can help you feel better overall. Grab a notebook or your phone and write down three things you’re thankful for every day. This could be anything from a good cup of coffee to a friend who is there for you.

  1. Tips for Incorporating Quick Self-care Activities into Your Daily Routine:

You may find self-care hard because it’s hard to find the time to do it. Here are some suggestions for quick ways to take care of yourself every day:

  • Set alerts on your phone or computer to remind you to take a break and do something quick for yourself.
  • You can do things for yourself during your lunch break or other breaks during the day.
  • Choose things you like to do and can do quickly, like listening to music or taking a walk outside.

Assemble Schedule

The first step to taking care of yourself is to put it at the top of your to-do list. Plan self-care activities for when you’ll have the most energy and won’t be interrupted as much. For example, if you like to wake up early, plan to do yoga or meditate first thing in the morning. If you put self-care at the top of your to-do list, you’re more likely to do it.

Either amend your work calendar or make an entirely new one for this purpose. It will help you not to do any work beyond your efforts and consider yourself important too. It is important to add it as a reminder or keep it in front of you so that you must follow it regardless of everything.

For those who feel it is difficult sticking to one schedule, there’s a block scheduling system through which you can time yourself so that you won’t miss anything.

Incorporate Small Self-Care Activities Throughout the Day

Self-care doesn’t have to be big or take a lot of time to be helpful. Doing small things for yourself every day is a great way to boost your mood and energy throughout the day. These small things can help you calm down, get rid of stress, and concentrate.

One good thing about doing small things for yourself is that you can do them almost anywhere and at any time. Self-care is as simple as taking a few deep breaths while you wait for your coffee to brew or going for a short walk during your lunch break.

Here are some examples of quick ways to take care of yourself that you can do every day:

  • Try a few minutes of mindfulness meditation when you have a break.
  • Take a nature walk.
  • Do some gentle yoga poses or stretching exercises.
  • Write down a list of things you’re thankful for. Listen to your favorite music or podcasts.
  • Take a bath or shower to calm down.
  • Be kind to yourself and show yourself compassion. Take a few deep breaths and focus on your breath.
  • Imagine yourself in a calm and peaceful place for a quick visualization exercise.
  • Engage in a hobby or activity you enjoy, such as reading, drawing, or listening to music.

Waking up Early

If you are working from home, a stay-at-home husband/wife or you just don’t want to mess with your lunch break, then you can also try fixing your self-care schedule in your routine by starting your mornings a little early. This is probably the oldest trick in the book guaranteeing to make you feel healthy, energetic, and productive throughout the day. The earlier your start your morning, the more time you’ll get throughout the day. You’ll observe that all your self-care essentials are completed even before 9 am.

Don’t try waking up two to three hours before you usually wake up, because it’ll be difficult for you to move along during the day, just make it half an hour early. This will also help with a proper sleep pattern and keep you charged throughout the day. Morning time is the best for calming activities like yoga, meditation, reading, etc.

Give Yourself Electronics Break

Since the advent of electronic gadgets like smartphones, TV, tablets, and other devices, we are spending more than our usual time unnecessarily sticking to them. One of the basic rules of self-care activities is to turn off your electronics. It’ll help you limit your usage altogether until you use it for extreme necessities.

Instead of spending hours switching from one app to another, you can just go for a run at the park. You can breathe some fresh air or do something creative. You can even take a nature walk or indulge in art therapy. It can help you improve your health as well.

Prioritize Your Self-care Routine

There is no one-size-fits-all way to take care of yourself. What works for someone might not work for someone else. That’s why it’s important to know what you want and need from self-care.

Self-care needs can vary based on things like personality, lifestyle, and personal situations. For example, someone with a high-stress job may benefit from yoga or meditation to relieve stress, while someone who has trouble sleeping might benefit from a bedtime routine.

Even a little amount of time spent on yourself keeps you so calm and relaxed that reflects on your behavior and your chores. If you become successful in achieving self-care activities in your busiest routine then you can easily get through everything. Count it amongst the tasks that you have to do and can’t miss at all costs.

Task & Time Management is the Key

If you are stressed and want to add a detoxification element to your self-care routine, then start by organizing and decluttering your surroundings. It’ll help you minimize the anxiety and avoid the overwhelming feeling that may open opportunities for you to get organized.

If you want to stick to your schedule effectively then try sorting with either a planner or a digital calendar. This way you can easily fulfil all your tasks for the day by checking them from your to-do list. Journaling is a good idea for your Mental health and stress management. The super benefit of this is it helps in clearing your mind and keeping it relaxed making you feel that you’re doing something good for yourself.

Take Short Breaks During the Day

One of the most ignored parts of self-care activities is taking yourself for granted. You should give yourself a break. Whether it is about work or efforts that you’re continuously making for someone. Give a pause to it as it’ll help you not to get frustrated or feel overwhelmed which prevents the chance of you quitting the task.

If your day is jam-packed and you can’t simply squeeze in time for yourself then even giving five minutes can help you feel relaxed and calm. Some relaxation techniques can also spare you a moment for yourself. Try either going to your happy place during that time by meditating, walking, or simply listening to music. Dedicate five minutes three times a day including morning, afternoon, and evening when you can’t be disturbed by any external person or task.

Say no to Overcommitment

One of the biggest barriers to practicing self-care activities is over-commitment. When you have too many obligations and responsibilities, it becomes challenging to find time for yourself. Overcommitment can lead to burnout, which is a state of physical, mental, and emotional exhaustion that results from chronic stress.

To prevent burnout and make time for self-care, it’s important to learn how to say no to commitments that interfere with your well-being. Saying no is challenging, especially if you are a people-pleaser or have a hard time setting boundaries. However, it’s essential to prioritize your needs and make time for self-care. Provide alternatives that still fulfil your needs if you’re scared to say “no.” For instance, if a co-worker wants you to work on a project after hours, propose an alternate due date that suits you better.

Never forget to take care of yourself and that it’s acceptable to make errors. Be fair to yourself and understand that developing the ability to say no takes time and effort.

Find Social Support for Self-Care Activities

Social support can take many different forms. It is easier as sharing your self-care goals and developments with a friend or member of your family. Alternatively, it can include joining a community or support group with similar self-care values. Finding individuals who support and understand your self-care journey is crucial. According to research, social support may significantly improve one’s ability to take care of oneself. It can aid in lowering stress levels, elevating mood, and enhancing general well-being. Staying around by encouraging people may also improve your sense of belonging and assist you in maintaining your commitment to your self-care activities.

So how do you find social support for self-care? Here are some strategies:

Join a self-care community: You may join one of the many local and online self-care communities. You may connect with like-minded people in these groups and exchange advice, tales, and struggles in a welcoming setting. Social media forums and groups are some examples of online communities, but meetup groups or local organizations are good places to find local communities in person.

Consider Counseling: If you’re finding it difficult to connect with others, think about counselling. In a secure and encouraging setting, therapy can help you examine your self-care objectives and difficulties. Also, therapists may offer direction and encouragement to assist you in creating and upholding your self-care regimen.

Attend self-care activities: One great method to meet other self-care enthusiasts is to go to self-care events like seminars, retreats, and classes. These gatherings provide you with the chance to meet others who share your interests while picking up new self-care skills.


Building a Self-care action plan

If someone wants to take care of themselves, they can plan for self-care. This guide will help people take care of their own health and well-being. To complete this task, you need to follow these steps:

  • To assess your well-being and stress level, it’s important to take care of yourself and your needs. Some people don’t realize how much stress they have and how it impacts their life.
  • Checking how stressed you are and how well you feel can help you understand your current health.
  • Find things that cause stress. Making a list of things that cause stress can help people recognize and deal with them better.
  • Find ways to deal with difficult situations: Everyone develops ways to handle the challenges that come with life. Creating a list can assist in identifying healthy and unhealthy ways of coping. They could replace unhealthy habits with healthier ones.
  • List the things you do to take care of yourself. You can list the self-care activities you do and check if there are any areas that need improvement.
  • Find things that might stop someone from following their plan. By doing this, someone can predict and handle them when they occur.

Taking care of yourself is easier when you have help from others.

To begin, someone might create a list of their friends and relatives.

People feel good when you make them comfortable. Listen to their concerns and take them seriously. Show them that you value them and that they can trust you. Help them find solutions to their problems.

They can check out community organizations or local support groups that focus on specific issues or interests like theirs.



Self-care activities are crucial to one’s health and happiness. Reducing stress, coping with mental health issues, and bettering physical health are all possible through self-care.

You can practice self-care in a variety of ways. These include taking a break to meditate, reading a book, resting, getting enough sleep, and learning to cope.

An important first step in making self-care a top priority is to develop a plan for doing so. It is possible to incorporate self-care into one’s life and reap its benefits with the right amount of support and a well-thought-out strategy.