Finding Time for Yourself When Both Work and Family Demand It

9 September 2025

Let’s be real for a minute. You’re juggling a career, trying to keep your house from looking like a tornado swept through it, managing school drop-offs, meal preps, and somewhere in all that chaos, you’re supposed to find time for yourself? Yeah, it sounds like a joke—except it’s not. It’s your life. And you're not alone.

Finding even ten minutes to sit in silence feels harder than solving a Rubik's cube blindfolded. But guess what? It is possible to carve out that oh-so-important “me time” even when both your job and your family seem to want every second of your day. Let’s dive into how you can make room for yourself without guilt or sacrificing what's important to you.

Why “Me Time” Isn’t a Luxury—It’s a Lifeline

Before we talk about the how, let’s talk about the why. Because here’s the deal: you can’t pour from an empty cup.

When you're constantly on call for your boss and your family, that mental and emotional burnout creeps in silently. Suddenly, you're snapping more, sleeping less, and wondering whatever happened to the person you used to be. Sound familiar?

Taking time for yourself isn't selfish. It’s how you recharge, refocus, and reconnect with the version of you that isn’t defined by spreadsheets or carpool schedules.

So if you've been brushing off self-care because it feels indulgent? It’s time to reframe your thinking. Me time isn’t a “treat.” It’s maintenance—for your mental health, your relationships, and your sense of self.

The Common Struggle: You're Not Alone

Let’s talk numbers for a second. Recent studies show that nearly 70% of working parents report feeling overwhelmed trying to balance work and family life. And honestly? That number feels like it should be even higher.

From missed meals to skipped workouts, parents often put their own needs last on the to-do list (if they make the list at all). But here's the thing: if you're feeling drained, you're not going to show up as your best self—for your job, your partner, or your kids.

So how do we fix that without quitting our jobs or running away to a spa in the mountains (tempting, I know)? Here’s how.

1. Embrace Micro-Moments of Solitude

Here’s the truth: you don’t need hours to feel like yourself again. Sometimes all you need is five minutes of quiet. We tend to think of self-care as these grand gestures—long bubble baths, vacations, full spa days. But in the real world, most of us are lucky to get a shower uninterrupted.

So, instead of waiting for that perfect chunk of time, embrace micro-moments. A few examples?

- Enjoy your coffee in silence before the house wakes up
- Step outside for a 10-minute walk during your lunch break
- Sit in your car after grocery shopping and breathe for a minute

It may not sound like much, but these small pauses can be surprisingly powerful.

2. Schedule Yourself Like a Meeting

We block off time for everyone else—bosses, clients, teacher conferences, dentist appointments. Why not block off time for you?

Pop your “me time” right into your calendar. Treat it like a non-negotiable Zoom call. Whether it’s 20 minutes to read a book or a half-hour walk after dinner, put it down in writing.

If you don’t prioritize your time, someone else will fill it for you. And let’s be honest, your inbox doesn’t need more attention than your personal wellbeing.

3. Redefine What “Self-Care” Looks Like for You

Not everyone finds peace in yoga or joy in journaling. That’s okay. Self-care should be uniquely you.

Maybe it’s cranking up 90s music and dancing in your kitchen after the kids are asleep. Or binge-watching your favorite show while folding laundry. Heck, maybe it’s calling your best friend just to rant about your day.

The key is doing something that feels good for you—not what Instagram says it should be. If it makes you feel lighter, recharged, or even a little more “you,” then it counts.

4. Learn the Power of Saying “No”

This is a hard one—but it’s crucial. You can’t do everything, and you definitely can't do everything well.

If your plate is constantly overflowing, it’s time to do some editing. Say no to taking on that extra project at work. Say no to hosting the neighborhood BBQ when you’re already maxed out. Say no to things that aren’t serving your current season of life.

Because every “yes” you give someone else is potentially a “no” to yourself.

5. Delegate Like a Boss (Because You Are One)

Somewhere along the way, many of us started believing that we had to be superheroes, doing All. The. Things.

Let’s call that what it is—nonsense.

Start delegating tasks that don’t absolutely need your personal touch. Is there a task your partner can take on? Can you outsource groceries or housekeeping, even just once a month?

What about kids? Believe it or not, even young ones can help with simple chores—folding socks, putting away toys, feeding the dog. It’s not just good for them; it’s great for you.

Remember: just because you can do it all doesn’t mean you should.

6. Make Mornings or Evenings Sacred

Let’s face it—during most of the day, you’re in reactive mode. Work emails, spilled juice boxes, answering "what’s for dinner" for the tenth time today.

But mornings or evenings? Those can be yours.

Try waking up 30 minutes before the rest of the house. Or use that quiet window after bedtime to reconnect with yourself. This can be your sacred time—no work, no chores, no screens (unless it’s Netflix and chill for one).

Use this time to write, meditate, stretch, sit in silence, or just enjoy the STILLNESS. It’s amazing what a dose of calm can do for your sanity.

7. Communicate Your Needs… Clearly

No one can read your mind—not your manager, your partner, not even your kids (despite how much it feels like they should know you need a break).

Speak up.

Let your partner know when you need 30 minutes alone. Talk to your boss about realistic boundaries. Be open with your kids about needing quiet time (you'll be surprised how much even toddlers can understand with the right tone).

We often assume asking for help is a sign of weakness, but it’s the exact opposite. It’s strength in action.

8. Stack Habits With “Me Time”

This one’s a game-changer. If your schedule is jam-packed, stack your “me time” with things you already do.

- Listen to an inspiring podcast while cooking dinner
- Do a short breathing exercise after brushing your teeth
- Keep a gratitude journal on your nightstand and jot down three things before bed
- Stretch while watching your kids do their homework

Think of it as “me time on the side.” Small, but powerful.

9. Let Go of Guilt (Seriously)

This might be the biggest hurdle for most parents. That gnawing guilt that tells you spending time alone means you’re neglecting your family.

Let’s flip that script.

When you take care of yourself, you’re better for them. You’re more patient, more present, and way less likely to snap over that left-out Lego.

Picture yourself like a phone—if you don't recharge, you’re running on 2% battery all day. And no one thrives at 2%.

10. Make It a Family Value

Here’s a little mindset shift: What if you modeled self-care for your kids? What if they saw that taking time for yourself isn’t only okay—it’s necessary and healthy?

Talk about it with them. Share why you need quiet time. Encourage them to find things they love too. When your kids grow up watching you make space for joy, peace, and rest, they learn to do the same—with zero guilt.

Now that’s powerful parenting.

Final Thoughts: It's Your Time Too

Look, there’s no magic formula. No one-size-fits-all solution. But one thing is true: you matter too. Your needs, your dreams, your sanity—they’re just as important as the meetings and the meal plans.

Finding time for yourself when both work and family demand it is about being intentional, being kind to yourself, and sometimes? Being a little bit selfish—and that’s okay.

So go ahead, block out that time. Sit in your car a little longer. Say “no” more often. Delegate. Laugh. Rest. Breathe.

You deserve it.