By: @ericabassotherapy
If you’re a high-achieving woman, you likely relate to juggling multiple responsibilities, from demanding careers to personal commitments. When we are overwhelmed, it’s easy to believe the limiting stories we tell ourselves about not having enough time. We must willingly embrace a different narrative: that self-care is not a luxury but a necessity. Incorporating self-care into your daily routine is essential for maintaining mental, emotional, and physical well-being. Let’s discuss how you can achieve your career goals while also maintaining your well-being.
Schedule it.
Whether it’s a workout, meal prepping, or more sleep, self-care has to be scheduled like any other priority in your calendar. If you promise yourself you’ll fit it in if you have time, you’ll likely be unsuccessful. Your day will always be filled with something else. Some people prefer to schedule time for themselves in the morning (before your brain has time to come up with barriers or excuses) or in the space after work before arriving back home. Trust that prioritizing your well-being will allow you to perform better in all areas of life in the long run.
It has to be realistic.
No matter how much you try, it may not be realistic to always achieve the perfect setup. To stay consistent with self-care, it can be helpful to lower our expectations for how self-care should go. A 50-minute workout can be just as effective as a 30-minute or even a 15-minute one. This can extend to other self-care habits, such as taking a mindful break or deep breathing. You may write off building mindful moments into your day to step away from work or stress because of the story you tell yourself that you don’t have enough time. However, studies show that even taking a few minutes for mindful breathing can be an effective reset for your day. Gradually build on these practices as they become part of your routine.
Listen to Your Body and Mind.
You may be surprised to know that women are not built to have the same work output each week of the month due to fluctuations in the menstrual cycle. We live in a world designed for male physiology, and during the last half of our menstrual cycle, we likely don’t experience the same energy levels as in the first half, yet we still face the same demands. Start paying attention to what your body and mind need during different phases of your menstrual cycle. Some days might require more rest, while others might call for physical activity or social interaction.
Incorporate Self-Care into Existing Routines
Blend self-care into your daily routines. For example, practice mindfulness while commuting or listen to a motivational podcast during exercise. Utilize short breaks throughout the day for quick self-care activities, such as deep breathing, stretching, or a brief walk.
Learn the Power of Setting Boundaries
Learn to say no to additional responsibilities that can overwhelm you and say yes to things that will make you feel whole. Start by making adequate sleep a non-negotiable by maintaining a consistent bedtime routine. Quality sleep is crucial for overall well-being. Experiment with setting a hard stop time for work and not being available after hours. If you’re already thinking this would never work for your job, try to discern what is truly urgent and what can wait until the morning. Recognize that tolerating the discomfort of holding firm boundaries allows you to make time to connect with the people who matter most or enjoy activities that light you up.
Conclusion
Creating a self-care routine may seem challenging for busy professionals, but it is essential for sustaining long-term success and well-being. Remember, self-care is a journey, not a destination. You deserve to achieve your goals while also maintaining your well-being and nourishing the relationships with those who matter most. If you are finding it hard to cope with the stress and demands of life, it may be time to seek support from a licensed mental health professional.
Erica Basso is a Licensed Marriage & Family Therapist (114828) practicing statewide in California. She owns a boutique therapy practice committed to helping high-achieving women overcome anxiety, perfectionism, relationship challenges, and more. To work with her or one of her therapists, visit www.ericabassotherapy.com.
