In today’s fast-paced world, hustle culture has become deeply normalised. We are constantly encouraged to work more, do more, and be more, which inevitably makes us feel guilty for resting or taking time for ourselves.
This is heightened by the fact that we are CONSTANTLY accessible through our phones. ANYONE can reach us at ANY moment, and it’s all too easy for us to just “quickly check our emails” before bed. All of which leads us to feel perpetually ‘on’ and drained. This pressure is even more pronounced for us women, who often juggle so many roles and face additional pressures from social media and societal expectations.
The importance of filling your own cup first
In a world that constantly demands our energy and attention, it’s more important than ever to remember – you can’t pour from an empty cup. We need sufficient energy levels to be fully present, focused, and effective in our personal and professional lives.
It’s time to break the myth that self-care is selfish – it is actually the best and most responsible thing you can do for yourself and those around you. And you may be thinking – “I don’t have time for self-care” – but remember self-care isn’t just about indulgent baths and spa breaks (although those do help). Deep and real self-care involves making small daily shifts to nourish your mind, body, and spirit. So, here are seven practical ways you can fill your cup as a woman in our modern world.
1. Get moving!
Physical activity is genuine magic for our mood, energy levels and overall health. The key is finding something that you enjoy and fits into your routine. There are numerous ways we can do this, running, strength training, yoga …
But one that is particularly beneficial for busy women is walking. Not only does it regulate cortisol levels, help with digestion and support weight management. It is also SO easy to incorporate into a busy day, such as a quick 10-minute walk after a meal or walking on the spot at home with a standing desk.
2. Boundaries
Learning how to say no is the most powerful form of self-care. Assess your commitments and get realistic about what’s important and how much you can take on. Get clear on your non-negotiables. For example, wake up 15 minutes earlier to focus on self-care with no distractions, set specific times to check emails, turn off notifications after a certain hour.
If you are a people pleaser and find this difficult, write this quote down and put it on your mirror – “Protecting my energy is the best way to give to others”.
3. Meditation/Mindfulness
The modern world is full of noise and our attention is constantly placed outwards. Take some time every single day to bring your attention inward and reconnect with yourself. Even just a few minutes can make a significant difference and ground you back into what’s important.
- Take 5 minutes every morning to focus on your breath.
- Disconnect and take a quick mindful walk out in nature.
- Watch a 10-minute guided meditation every night before bed.
4. Goal setting
Sometimes we get so used to doing everything for everyone else that we forget what we actually want. Get clear on what you want for yourself and take steps every day to work towards that. Working towards something FOR ourselves gives us an incredible sense of purpose and self-love. This is your life, and it is up to you to create a life you love. Don’t lose track of your own goals by always prioritising others.
5. Self-compassion
The best way you can fill your cup first is by realising that YOU are doing this for YOURSELF. Without realising it, you are your own biggest supporter, so start treating yourself as such!
Be intentional about the way you talk to yourself. Don’t rely on others for validation – learn to validate yourself. Accept your quirks and write yourself letters of appreciation
6. Sleep
Starting with the basics, sleep is the foundation of everything! Aim for 7-9 hours of quality sleep per night. During sleep, our body clears out toxins from the brain, and consolidates information from the day, preparing you to start the next day refreshed and prepared.
Establish a bedtime ritual that signals to your body it’s time to wind down (ideally without screens) such as reading, lighting a candle, or making your favourite hot drink.
Also, set the tone for your next day by ending your night with something that makes you feel good and aligns you with the future you want to create.
7. Nourish Your Body
There is so much external noise on how women should be eating but let’s cut it back. Focus on getting a balanced diet with adequate protein (e.g. meat, fish, eggs), healthy fats (e.g. avocados, seeds, oils), complex carbohydrates (e.g. whole grains, sweet potatoes) and colourful fruits and vegetables rich in antioxidants (e.g. blueberries, leafy greens, tomatoes) to nourish and fuel your body. Eat mindfully without distractions and hydrate with at least 2 litres of water daily.
Additionally, don’t forget to indulge in cravings such as chocolate or pizza in moderation to nourish the soul and enhance your happiness. The key – eat to make your body AND mind feel good.
Rewrite the narrative that self-love is ‘arrogant’ or ‘selfish’ and get ahead by showing yourself the same love and attention you so willingly show others. Remember, taking care of yourself is the first step to taking care of others.
