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Taking time for yourself is vital for mental health and well-being. How many times have you thought about something you’d like to do, but then thought that you don’t have time for it? Many of us spend so much time doing what we feel wemustdo that we don’t have enough time for what we wouldloveto do.
You may feel that you don’t have enough quality time for your family orsolitary activities. The trouble is that not having time for those things can leave you feeling stressed and unhappy.
At a GlanceHaving time to yourself to do the things that you want to do isn’t an indulgence—it’s absolutely essential for your heath and happiness. The problem that so many of us have is actually carving out the time in the day to do the things we love.If you’re struggling to find the time, there are things you can do to clear up your schedules. Consider delegating tasks, declining requests for your time, taking mini-breaks, and planning your downtime.
At a Glance
Having time to yourself to do the things that you want to do isn’t an indulgence—it’s absolutely essential for your heath and happiness. The problem that so many of us have is actually carving out the time in the day to do the things we love.If you’re struggling to find the time, there are things you can do to clear up your schedules. Consider delegating tasks, declining requests for your time, taking mini-breaks, and planning your downtime.
Having time to yourself to do the things that you want to do isn’t an indulgence—it’s absolutely essential for your heath and happiness. The problem that so many of us have is actually carving out the time in the day to do the things we love.
If you’re struggling to find the time, there are things you can do to clear up your schedules. Consider delegating tasks, declining requests for your time, taking mini-breaks, and planning your downtime.
Press Play for Advice On Prioritizing Self-Care
The Benefits of Down TimeThe ability to find time in a busy schedule is important for a few reasons. Having enough time for leisure activities,time alone, and simple do-nothing time is vital for maintaining balance.When you have time for yourself, you can:Explore yourcreativityDevelop and explore your interestsBuildmental strengthPlan for your futureRelaxLearn more about yourselfImproveemotional regulationPeople, particularlyintroverts, need time to rest and regroup, and the amount of necessary downtime increases during stressful times. In other words, the more stressed you are, the more you need that downtime.If you would like to increase your level ofhappinessandlife satisfactionthis year, one of the best changes you can make is to find more time in your schedule for a life that reflects what you’d really like to be doing.Bed-Rotting: Expert Opinions on the Viral Self-Care Trend
The Benefits of Down Time
The ability to find time in a busy schedule is important for a few reasons. Having enough time for leisure activities,time alone, and simple do-nothing time is vital for maintaining balance.
When you have time for yourself, you can:
People, particularlyintroverts, need time to rest and regroup, and the amount of necessary downtime increases during stressful times. In other words, the more stressed you are, the more you need that downtime.
If you would like to increase your level ofhappinessandlife satisfactionthis year, one of the best changes you can make is to find more time in your schedule for a life that reflects what you’d really like to be doing.
Bed-Rotting: Expert Opinions on the Viral Self-Care Trend
De-Clutter Your Schedule
Take a hard look at how you spend your days, and see what can be cut. Some questions you might ask yourself include:
This can be a bit tricky because you may need to have some of that extra time just to decompress. You don’t want to force yourself to be operating at full capacity 24 hours a day when you may need to relax with a rerun now and then.
You might also find that you are spending time on things like social media out of habit rather than out of aneed for a break. Or you might be wasting time in ways that you don’t actually enjoy without realizing it. Dropping some of these time-wasters can yield you some extra time that can be used in better ways.
You may not think that a few minutes will make a difference but carving out a little time here and there can add up to a greater feeling of personal freedom to do what you’d really enjoy.
Learn to DelegateAre there responsibilities that you have at home or at work that could be delegated to assistants, family members, or others? Some possible ways to delegate include:Re-assigning cleaning responsibilities to children, for example, can free up time normally spend on housework and foster a sense of responsibility in your kids at the same time.Hiring help with tasks that really drain youcan often leave you with enough extra time and energy that it’s more than worth the expenditure.Asking your partner to take over certain tasksthat are difficult for you can give you more time and energy to focus on the things you enjoy.Allowing someone else to take over a task can bring added benefits. They may find that they’re better at it than they thought they would be (or than you thought they would be). They may also enjoy the feeling of helping out. At the very least, it could bring a sense of teamwork.18 Effective Stress Relief Strategies
Learn to Delegate
Are there responsibilities that you have at home or at work that could be delegated to assistants, family members, or others? Some possible ways to delegate include:
Allowing someone else to take over a task can bring added benefits. They may find that they’re better at it than they thought they would be (or than you thought they would be). They may also enjoy the feeling of helping out. At the very least, it could bring a sense of teamwork.
18 Effective Stress Relief Strategies
Learn to Say “No” With Minimal StressBefore you take on any new responsibilities, carefully think about how these activities would impact your life, both positively and negatively.Think also about your motivations for possibly saying “yes.“Do you just want to avoid feeling like you’re letting someone else down?Do you tend to convince yourself that you have limitless time in your schedule, then find yourself with time for everyone else but you?When you know how to say no without inviting unnecessary scrutiny or sparking hard feelings, it becomes even easier.Decline requests may bring some fallout, but it’s often worth it.Saying nobecomes much easier with practice.“I like to remind people that sometimes saying no also means saying yes to you, or those activities you want to do, " explainsRachel Goldman, PhD, a psychologist and clinical assistant professor at the NYU School of Medicine.
Learn to Say “No” With Minimal Stress
Before you take on any new responsibilities, carefully think about how these activities would impact your life, both positively and negatively.
Think also about your motivations for possibly saying “yes.”
When you know how to say no without inviting unnecessary scrutiny or sparking hard feelings, it becomes even easier.
Decline requests may bring some fallout, but it’s often worth it.Saying nobecomes much easier with practice.
“I like to remind people that sometimes saying no also means saying yes to you, or those activities you want to do, " explainsRachel Goldman, PhD, a psychologist and clinical assistant professor at the NYU School of Medicine.
Plan Your DowntimeOne way to make sure that you get at least a little time to yourself each day is to plan for some “non-negotiable” downtime activities. For example, if you’d like to start exercising more, plan which days you plan to work out and then schedule the rest of your day around those things.Some ways to carve out time for yourself (even when you are busy):Setboundariesand make sure that other people know they are not allowed to interrupt during your downtime.Prioritizeand get the “must do” tasks done earlyso that you have more free time to work with.Work on creating a tranquil spacethat you can enjoy, whether it involves making a playlist of your favorite songs or de-cluttering a room to make space for your hobbies.Work on turning your “me time” into a habit, and make it part of your regular routine.Incorporating your downtime activities into your day means you are more likely to actually have time for them.
Plan Your Downtime
One way to make sure that you get at least a little time to yourself each day is to plan for some “non-negotiable” downtime activities. For example, if you’d like to start exercising more, plan which days you plan to work out and then schedule the rest of your day around those things.
Some ways to carve out time for yourself (even when you are busy):
Incorporating your downtime activities into your day means you are more likely to actually have time for them.
Try Mini-Breaks
Taking time for yourself doesn’t always have to involve clearing a big chunk of free time in your schedule. In fact, it is important to take small breaks periodically to recharge and refresh.
How to Take a Quick BreakSome ideas for a quick break include:Practice deep breathingDo a shortmeditationStretchDo some challenging brain gamesHave a healthy snackWrite in agratitude journalRead a book or magazine articleChat with a friend
How to Take a Quick Break
Some ideas for a quick break include:Practice deep breathingDo a shortmeditationStretchDo some challenging brain gamesHave a healthy snackWrite in agratitude journalRead a book or magazine articleChat with a friend
Some ideas for a quick break include:
Don’t wait until you reach the point where you feel like you simply cannot take it anymore. When you feel like you need a break, walk away for a few moments to clear your head, even if it’s just to relax a few minutes with a cup of coffee or enjoy a stroll around the block.
Rachel Goldman, PhDThese micro-practices and small breaks really start to add up. It’s about finding those pockets of time throughout the day for you.
Rachel Goldman, PhD
These micro-practices and small breaks really start to add up. It’s about finding those pockets of time throughout the day for you.
Finding Balance Is KeyCarving out time for yourself in a busy world can be a challenge. However, it is essential for your sense of balance and mental well-being. Finding time for yourself can be looked at as a form of preventative care, Goldman notes.“We want to make this part of our lifestyle so we don’t getburnt out. Practicing some me-time and self-care can help prevent the stress from getting to a place that is unmanageable,” she suggests.What This Means For YouTaking time for your self can help you feel restored and ready to face the other things you need to to each day. The key is to prioritize your downtime. Don’t leave it as something that might happen if you can accomplish everything else on your busy schedule. Instead, intentionally set aside some time each week to do the things that you want to do.Things To Do By Yourself
Finding Balance Is Key
Carving out time for yourself in a busy world can be a challenge. However, it is essential for your sense of balance and mental well-being. Finding time for yourself can be looked at as a form of preventative care, Goldman notes.
“We want to make this part of our lifestyle so we don’t getburnt out. Practicing some me-time and self-care can help prevent the stress from getting to a place that is unmanageable,” she suggests.
What This Means For YouTaking time for your self can help you feel restored and ready to face the other things you need to to each day. The key is to prioritize your downtime. Don’t leave it as something that might happen if you can accomplish everything else on your busy schedule. Instead, intentionally set aside some time each week to do the things that you want to do.
What This Means For You
Taking time for your self can help you feel restored and ready to face the other things you need to to each day. The key is to prioritize your downtime. Don’t leave it as something that might happen if you can accomplish everything else on your busy schedule. Instead, intentionally set aside some time each week to do the things that you want to do.
Things To Do By Yourself
4 SourcesVerywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Birditt KS, Manalel JA, Sommers H, Luong G, Fingerman KL.Better off alone: daily solitude is associated with lower negative affect in more conflictual social networks. Pruchno R, ed.The Gerontologist. 2019;59(6):1152-1161. doi:10.1093/geront/gny060Bowker JC, Stotsky MT, Etkin RG.How BIS/BAS and psycho-behavioral variables distinguish between social withdrawal subtypes during emerging adulthood.Pers Individ Diff. 2017;119:283-288. doi:10.1016/j.paid.2017.07.043Nguyen TT, Ryan RM, Deci EL.Solitude as an approach to affective self-regulation.Pers Soc Psychol Bull. 2018;44(1):92-106. doi:10.1177/0146167217733073Fekete EM, Deichert NT.A brief gratitude writing intervention decreased stress and negative affect during the COVID-19 pandemic.J Happiness Stud. 2022;23(6):2427-2448. doi:10.1007/s10902-022-00505-6
4 Sources
Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Birditt KS, Manalel JA, Sommers H, Luong G, Fingerman KL.Better off alone: daily solitude is associated with lower negative affect in more conflictual social networks. Pruchno R, ed.The Gerontologist. 2019;59(6):1152-1161. doi:10.1093/geront/gny060Bowker JC, Stotsky MT, Etkin RG.How BIS/BAS and psycho-behavioral variables distinguish between social withdrawal subtypes during emerging adulthood.Pers Individ Diff. 2017;119:283-288. doi:10.1016/j.paid.2017.07.043Nguyen TT, Ryan RM, Deci EL.Solitude as an approach to affective self-regulation.Pers Soc Psychol Bull. 2018;44(1):92-106. doi:10.1177/0146167217733073Fekete EM, Deichert NT.A brief gratitude writing intervention decreased stress and negative affect during the COVID-19 pandemic.J Happiness Stud. 2022;23(6):2427-2448. doi:10.1007/s10902-022-00505-6
Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Birditt KS, Manalel JA, Sommers H, Luong G, Fingerman KL.Better off alone: daily solitude is associated with lower negative affect in more conflictual social networks. Pruchno R, ed.The Gerontologist. 2019;59(6):1152-1161. doi:10.1093/geront/gny060Bowker JC, Stotsky MT, Etkin RG.How BIS/BAS and psycho-behavioral variables distinguish between social withdrawal subtypes during emerging adulthood.Pers Individ Diff. 2017;119:283-288. doi:10.1016/j.paid.2017.07.043Nguyen TT, Ryan RM, Deci EL.Solitude as an approach to affective self-regulation.Pers Soc Psychol Bull. 2018;44(1):92-106. doi:10.1177/0146167217733073Fekete EM, Deichert NT.A brief gratitude writing intervention decreased stress and negative affect during the COVID-19 pandemic.J Happiness Stud. 2022;23(6):2427-2448. doi:10.1007/s10902-022-00505-6
Birditt KS, Manalel JA, Sommers H, Luong G, Fingerman KL.Better off alone: daily solitude is associated with lower negative affect in more conflictual social networks. Pruchno R, ed.The Gerontologist. 2019;59(6):1152-1161. doi:10.1093/geront/gny060
Bowker JC, Stotsky MT, Etkin RG.How BIS/BAS and psycho-behavioral variables distinguish between social withdrawal subtypes during emerging adulthood.Pers Individ Diff. 2017;119:283-288. doi:10.1016/j.paid.2017.07.043
Nguyen TT, Ryan RM, Deci EL.Solitude as an approach to affective self-regulation.Pers Soc Psychol Bull. 2018;44(1):92-106. doi:10.1177/0146167217733073
Fekete EM, Deichert NT.A brief gratitude writing intervention decreased stress and negative affect during the COVID-19 pandemic.J Happiness Stud. 2022;23(6):2427-2448. doi:10.1007/s10902-022-00505-6
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