We’ve rounded up some practical tips from our in-house editorial team at Healthline to help you find easy and realistic ways to practice self-care during and after a busy day.

These tips will help you find time to take meaningful breaks, stay grounded, and learn how to decompress after a long and stressful day.

BLOCK OUT YOUR CALENDAR

“I block off parts of my non-work calendar for specific things. For example, unless there’s an emergency, on Thursdays and Fridays during my lunch break, I’m cleaning the house. This means I get movement and mindfulness by sitting down in a clean house in the evenings, plus I get the weekend entirely to myself with minimal chores.”

— Veronica Zambon

Learn more about creating a realistic work-life balance.

Quotes represent individual opinions. All content is strictly informational and should not be considered medical advice.

ENGAGE IN RESTORATIVE EVENING RITUALS

“I always carve out time before bed for a hot shower; it’s not just a shower, but a moment of peace. The best kind of self-care with my favourite products, shower oils, soaps, scrubs, and finishing off with lovely scented body cream. It’s become such a ritual of mine that I really look forward to it and get into bed feeling refreshed, warm, clean and ready for the deepest sleep. It’s like even if I know I’ve had a hectic day, I can wash it all off.”

— Cecilia Bahou

Read our tips for creating your ideal evening routine.

COMBINE WITH ENJOYABLE ACTIVITIES

“I like to combine boring but necessary self-care tasks with enjoyable activities. For example, when I’m hanging up the laundry, I like to watch a lighthearted film. When I’m cleaning my teeth, I have my phone propped up so I can read an article at the same time.”

— Amy McLean

REDEFINE IT AS AN ACT OF KINDNESS FOR FUTURE YOU

“For self-care tasks that I know are necessary, but not naturally enjoyable, I like to think about them as an act of kindness for ‘future me.’ This helps me feel how these tasks link to my peace and well-being, rather than feeling like they’re just another chore.

I try to remind myself that self-care is a key part of productivity: I can’t function as well without it. I know taking care of well-being is essential whether or not it helps me work. But often, allowing for personal needs also happens to be the best choice I can make for the sake of my job, relationships, and other duties. Knowing this helps take away the pressure.”

— Alex Prosser

Learn more about how you can make self-care a priority.

REACH OUT FOR SUPPORT

“I only really began to find time for self-care and meeting my basic needs when other people started helping out with things, and I was able to share some of my workloads.

Scheduling in regular time for people to look after my child or for my partner to cook, wash up etc. has really helped, and it’s taken time to build back up to looking after myself, for example having 10 minutes to exercise every other day, reading a couple of pages before bed sometimes, etc. No amount of hacks or good intentions can beat having actual help.“

— Alice Porter

UTILIZE YOUR LUNCH BREAK

“When my evenings are booked up, I make sure that I exercise on my lunch break. I get my gym clothes, shoes, headphones, and water bottle ready the night before, and as soon as I start my lunch, I get dressed and either head out for a run or down the road to the gym. My days always feel much more relaxed after I exercise, even if I have a “stressful” event or commitment.”

— Alex Marceau

We all experience those days, weeks, or sometimes months when our schedules are so packed, it can feel hard to find a moment of stillness.

Even during our busiest periods, it’s important to remember self-care doesn’t have to mean doing the most. Instead, you can start by ensuring you are fulfilling your basic needs, such as finding time to eat, move your body, and sleep.

Remember, these tasks are foundational to a healthy body and mind, and should be treated as essential, not optional. While some days can feel easier than others, making time for this can help ensure you have the energy to meet the demands of a busy schedule and avoid burning out.

Here are some simple ways to make time for self-care during busy periods:

  • Self-care doesn’t have to mean doing more. Instead, consider taking regular micro-breaks, such as moving away from your screen and stretching between meetings.
  • Consider bulk-preparing meals and freezing them so you don’t have to worry about what you’ll eat on busy days.
  • Block out intentional time in your schedule to help remind yourself to take breaks. This could look like blocking out a lunch hour on your calendar so you don’t forget to make time to eat.