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The Myth of “No Time for Self-Care”: And what to do about it - Part II

Welcome back to Consider Yourself Hugged! Click here to listen to Episode 159. OR click YouTube below to watch! (***Disclaimer: I provide these notes as a skeleton for the show - nothing fancy 😄)


Welcome back to the second part of our series on debunking the myth of having "no time" and delving into the essential aspect of self-care. In Part I (click here to read/watch/listen), we threw boulders at the common notion that time is an elusive entity, demonstrating how it's more about priorities than scarcity. Now, in Part II, we delve deeper into practical strategies for nurturing yourself even if the world tells you not to!

As we navigate the demands of work, family, and personal aspirations, it's crucial to recognize what steals our time and joy. From the subtle pressure of societal expectations to the internal dialogue that guilts us out of self-care, various factors can hinder our well-being. However, armed with awareness and actionable steps, we can reclaim our time and prioritize self-care without guilt or compromise.

Whether you have three minutes or thirty, there are strategies tailored to fit into your busy schedule and rejuvenate your mind, body, and soul. Let's embark on this journey of self-discovery and empowerment together.

First, I'll give you my top 8, then we'll take a look/listen to another American Psychological Association article, and finally we'll let AI provide 20 tips! Here we go!

Tami’s top 8

1.     Admit your limitations.

2.     NO Guilt if you take time for yourself – could turn in to victim mentality (Link to my YouTube Guilt video)

3.     Adjust your view of work

4.     Plan, or have a time management tool

5.     Avoid anger and resentment at others

6.     Find a mentor

7.     Ask yourself, What do I want out of my life? Do I actually want some time and some joy?

8.     Avoid the comparison trap.


An Action Plan for Self-Car - APA article

Get article here:

APA SelfCare
Download PDF • 378KB

1. Make personal and professional self-care a priority.

2. Honestly assess your psychological and physical health. Focus on prevention rather than simply on remedying problems.

3. Find time for activities that are personally restorative.

4. Avoid isolation. Identify sources of social support and use them.

5.Establish and maintain professional connections that offer an opportunity to discuss the specific nature and stressors of your work.

6. Take occupational risks seriously, and be aware of the particular risks facing practicing psychologists.

7.Develop realistic and reasonable expectations about work and your capabilities at any given time.

8. Pay attention to the need for balance in work, rest and play.

9.Pursue opportunities for intellectual stimulation, including some outside the profession.

10.Take steps to enhance your career satisfaction.

Finally, let's let AI help us a bit!

10 self-care activities you can do in under five minutes to help rejuvenate your mind, body, and soul:


1. Deep Breathing Exercises: Spend a few minutes doing deep breathing exercises to calm your mind and reduce stress.


2. Stretching: Perform a series of stretches to relieve muscle tension and improve flexibility.


3. Gratitude Journaling: Take a moment to write down three things you're grateful for, which can enhance your mood and outlook.


4. Hydration: Drink a glass of water to stay hydrated and help your body function optimally.


5. Mindful Snacking: Enjoy a healthy snack mindfully, paying attention to the taste, texture, and how it makes you feel.


6. Listening to Music: Listen to a favorite song or piece of music that uplifts your spirit or calms your mind.


7. Aromatherapy: Use essential oils or a scented candle to relax and soothe your senses.


8. Quick Meditation: Engage in a short meditation or guided visualization to clear your mind and reduce anxiety. (My YouTube Meditation Playlist)


9. Digital Detox: Take a five-minute break from all electronic devices to reduce screen time and rest your eyes.


10. Affirmations: Repeat positive affirmations to yourself to boost confidence and foster a positive mindset.


Here are 10 self-care activities you can do in under 30 minutes to help rejuvenate your mind, body, and soul:


1. Taking a Relaxing Bath: Fill your bathtub with warm water, add some Epsom salts or essential oils, and soak for a rejuvenating experience.


2. Reading: Dive into a good book or an interesting article to relax and escape into another world.


3. Nature Walk: Take a leisurely walk in a nearby park or nature trail to connect with the outdoors and get some gentle exercise.


4. Yoga or Pilates: Practice a 30-minute session of yoga or Pilates to stretch, strengthen your body, and calm your mind.


5. Creative Arts: Spend time drawing, painting, or crafting to express yourself creatively and unwind.


6. Cooking a Healthy Meal: Prepare and enjoy a nutritious meal, focusing on the process of cooking as a form of mindfulness.


7. Meditation or Mindfulness Practice: Engage in a longer meditation or mindfulness exercise to deeply relax and center yourself. (My YouTube Meditation Playlist)


8. Home Spa Treatments: Give yourself a facial, manicure, or pedicure at home for some pampering.


9. Exercise: Participate in a more extensive workout, like a brisk walk, run, or cycling session, to boost endorphins and improve physical health.


10. Journaling: Spend time writing in a journal to reflect on your thoughts, feelings, and experiences, which can be therapeutic and insightful

As we close this chapter on time and self-care, remember: your well-being matters! You deserve to have joy! Embrace each moment, prioritize yourself, and find joy in the journey. You're stronger than you know. Keep shining!

Love & Hugs



The information in this show is not intended to be therapy or to address your individual situation. It is information based on my experiences, opinions, and research. If you need further help, please reach out to one of the resources here:

Mental Health Resources:

Thanks for joining today! As we’ve always asked in the past, please pass the show link along to your friends and subscribe, download, and review wherever you are listening. If you’re a woman and you haven’t joined our private FB group A Place for Women, please do that now! It’ll be your source of encouragement. I'd love for you to follow my Tami West Seminars Facebook page as well. And until next time, Consider Yourself Hugged 😘🤗

Tami West, PhD

Stress and Mental Health Expert Dr. Tami West uses her entertaining and compelling style to shine a new light on how to transform your life and discover solutions to life’s challenges.

Tami has worked in a variety of industries including healthcare, school nutrition, corporate sales, and 10 years as a public-school teacher. In 2013 she received her PhD in Human Development, studying the connections among stress, emotions, and identity.

Dr. West has spoken in 48 states across the US, as well as the United Kingdom, Australia, and New Zealand. In any given year, Tami speaks to groups with audiences consisting of anywhere from 100 to 3,000 people.

Dr. West is the author of several successful publications including three books: The Stress Club, Life Without the Monsters and Thrive. When she's not speaking or writing, you might find her with her traveling with her husband and family, reading historical fiction, or watching Big Bang Theory.

Tami connects with audiences through real experience, cutting edge research, and transparent stories – all sprinkled with humor! She will make you laugh, cry, and shine a refreshingly new light on life's challenges.

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Contact Tami at or follow her at Tami West Seminars. 

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