Self-Care in 10 Minutes or Less: Overcoming Barriers & Building Your Own Toolbox

Self-care often feels like a luxury—something we’ll get to when we have more time, more energy, or fewer responsibilities. But true self-care isn’t about extravagant spa days or expensive getaways; it’s about small, consistent actions that help us recharge.

If you’ve struggled to prioritize self-care, you’re not alone. Many of us face barriers that make it feel out of reach. Let’s explore these common challenges and ways to overcome them—plus, we’ll help you create your own self-care toolbox to make self-care part of your routine, no matter how busy life gets.

Four Common Barriers to Self-Care (and How to Overcome Them)

1. Time: “I don’t have enough time for self-care.”

Life is busy, and finding time for yourself can feel impossible. However, self-care doesn’t have to take hours—you can start with small, meaningful moments throughout your day.

Ways to Make Time for Self-Care:

• Start with small daily shifts—even 5 minutes counts!
• Wake up 5–10 minutes earlier to ease into the day with intention.
• Listen to something you enjoy (music, podcasts, audiobooks) during your commute.
• Create a simple morning or nighttime routine that makes you feel more regulated.
• Make sure you’re eating and drinking enough throughout the day.
• Use mantras or affirmations to center yourself during busy moments.

⏳ Quick Self-Care Idea: Step outside for 5 minutes, breathe deeply, and notice your surroundings.

2. Guilt: “I feel selfish taking time for myself.”

Many of us have been conditioned to put others first, making self-care feel indulgent or selfish. But the truth is: your needs matter too.

How to Move Past Guilt:

• Remind yourself that taking care of yourself allows you to show up better for others.
• Practice self-compassion—acknowledge guilt but don’t let it stop you.
• Avoid comparison. Your self-care doesn’t have to look like anyone else’s.
• Reframe self-care as essential maintenance—just like eating, sleeping, or brushing your teeth.

⏳ Quick Self-Care Idea: Close your eyes and take three slow, deep breaths while repeating: My needs matter, too.

3. Finances: “Self-care is too expensive.”

Social media often portrays self-care as expensive spa days and luxury retreats. While those can be enjoyable, true self-care doesn’t have to cost a thing.

Free & Low-Cost Self-Care Ideas:

• Step outside—go for a walk, sit in nature, or visit a local park.
• Look up free activities in your city (community events, libraries, or meetups).
• Join a club, hobby group, or online community that aligns with your interests.
• Volunteer—helping others can be a fulfilling form of self-care.

⏳ Quick Self-Care Idea: Spend 5 minutes journaling about something you’re grateful for today.

4. Energy: “I’m too tired for self-care.”

If you push self-care to the end of your to-do list, chances are you won’t have the energy for it when you finally get there. Self-care doesn’t always mean “doing” something—sometimes it means resting.

How to Prioritize Self-Care When Energy is Low:

• Rest is self-care. If your body is tired, allow yourself to rest without guilt.
• Have a list of low-energy self-care options for days when you feel drained.
• Give yourself permission to do nothing. Self-care isn’t about productivity.

⏳ Quick Self-Care Idea: Lay down, close your eyes, and listen to calming music or a guided meditation.

Building Your Self-Care Toolbox

Now that we’ve identified some of the biggest barriers to self-care, let’s create a personalized self-care toolbox that works for you!

Step 1: Identify Your Needs

Think about different areas of your well-being:
🧠 Mental (Journaling, mindfulness, therapy)
❤️ Emotional (Connecting with a friend, setting boundaries)
💪 Physical (Stretching, movement, nourishing meals)
💬 Social (Community, hobbies, quality time with loved ones)
🌿 Spiritual (Meditation, gratitude, time in nature)

Step 2: Create a High vs. Low Energy Self-Care List

Make two lists—one for when you have energy and another for when you’re feeling drained.

💡 High-Energy Self-Care Ideas:

• Exercising or going for a walk
• Cleaning or organizing a small space
• Engaging in a creative hobby
• Meeting up with a friend

💤 Low-Energy Self-Care Ideas:

• Listening to calming music or a podcast
• Watching a comfort show or reading a book
• Taking a nap or resting without guilt
• Deep breathing or meditation

Want a structured approach to building your self-care toolbox? My Introduction to Self-Care guide offers simple exercises to help you identify the best self-care strategies for you—no matter your schedule, budget, or energy level.

For My Fellow Therapists: Supporting Others While Prioritizing Yourself

If you’re a therapist or mental health professional, you know how important self-care is—but it often falls to the bottom of the list when caring for clients. The Therapist Toolbox was created to help you save time between sessions while making it easier to provide quality support to your clients.

Instead of spending hours searching for worksheets or creating resources from scratch, TTT gives you ready-to-use tools so you can focus on what matters—your clients and yourself.

✨ If you're looking for a way to reduce overwhelm in your practice, check out The Therapist Toolbox to see how it can support you.

Final Reminder: Self-Care Doesn’t Have to Be Perfect

Self-care isn’t all or nothing. Some days, it’s a 5-minute deep breath; other days, it’s an entire morning off. The key is consistency and self-compassion—doing what you can, when you can.

Want more support? I am accepting therapy clients in Charlotte, NC as well as virtually in NC and SC.

I also offer virtual and in person groups for individuals in NC and SC, so make sure you check those out too!

Are you a therapist? I offer supervision and consulting for therapists as well as The Therapist Toolbox Resource Library for other providers. 

I share practical ideas and techniques over on Instagram at @sometimesatherapist.