Let me get this out of the way: I’m not a mental health professional. I don’t have certifications or letters after my name. What I do have is enough lived experience to confidently say that ignoring basic self-care is a little like ignoring a smoke alarm because the beeping is inconvenient. Eventually, something gives.
And in my case, something did.
For a long time, I didn’t establish boundaries – not real ones. I worked at all hours: early mornings, late nights, weekends, holidays that absolutely did not ask for my participation. No one told me to do this. No one hinted, suggested, or nudged. I was the one who kept pushing the gas pedal. I told myself it was necessary, helpful, or justified. It wasn’t. It was simply a habit I let grow roots.
Looking back, it wasn’t the company’s fault or anyone else’s responsibility. I let it happen. And unlearning that rhythm has taken more intention than learning it ever did.
Over time, I’ve realized that the most uncomfortable truth is also the most empowering one: you are the expert on yourself.
A company can offer excellent benefits. A manager can encourage you to unplug. Coworkers can tell you to take that vacation. But none of that matters unless you actually decide you’re worth taking care of – and act like it.
Make Time Before Time Makes You
Most of us try to squeeze in personal time like it’s Tetris: rotate, shift, hope for the best. I spent years playing that exact game. Spoiler: I was not winning.
Putting work-free blocks on your calendar sounds dramatic, but it’s surprisingly effective. It’s a tiny contract with yourself:
“At this time, I close the laptop. I walk the dog. I go outside. I do nothing if I want to. Doing nothing counts.”
Your body and your mind will happily send you invoices if you skip this part – fatigue fees, stress surcharges, do-not-crash-on-me-right-now penalties. Helping them out isn’t indulgent. It’s maintenance.
Define Your Minimum Viable Wellness
Everyone needs a baseline – the must-have habits that stay in place even during chaotic weeks. Think of it as your minimum viable product for staying human.
For me, it’s a short walk with the dog, a real meal, and at least twenty minutes of something I choose deliberately. Small, doable, non-negotiable. When everything else gets complicated, these hold the line.
Protect What Makes You Happy
Happiness is not an “if I have time” activity. It’s fuel. The things you look forward to – hobbies, dog walks, workouts, reading, talking to actual humans you enjoy – give you energy for everything else. Treating them like optional side quests just drains the whole system.
Root for Yourself
People around you can encourage you to slow down, unplug, or rest. A manager or coworker can nudge you toward a break. But protecting your time – and your well-being – is ultimately your job.
If you don’t root for yourself, who will?
