If you can’t remember the last time that you had a proper day off, an afternoon just for you, or even 30 minutes to simply stare at a wall (yes, that counts!), then I’ve got some practical tips to help you recharge.

Scroll down for ideas that will hopefully inspire you to prioritise yourself.

Are you not practising enough self-care?

This past week, I’ve been leaving my phone in another room after 8pm and focusing on “me time”—whether that’s reading, soaking in the bath, or even just sitting on the floor doing nothing. It’s been refreshing.

Systemise Your Time

Life throws curveballs—illness, last-minute childcare, unexpected deadlines, or simply needing a break. The key to handling it all? Systemising your time.

Instead of carrying around an overwhelming, never-ending to-do list, take each day as it comes. Focus on that day’s tasks only.

Here’s what’s working for me:

·  Set a timer. I get more done in 30 focused minutes (phone on airplane mode!) than in two distracted hours.

·  Theme your days. For example, I always write these newsletters on Friday lunchtimes.

Small changes like this make it easier to carve out downtime without guilt.

Prioritise You

Block out “me time” in your diary—seriously, write it in. Protect it like any other appointment.

Whether you’ve got 30 minutes or a few hours, fill it with what restores you:

·  A nap

·  A walk

·  A pedicure

·  Catching up with a friend

·  A Netflix binge

·  Dusting off a forgotten hobby

·  Gentle release work for your psoas and pelvic floor (two areas that hold so much stress and tension without us realising!) CLICK HERE for a 3-minute psoas release.

I’m guilty of letting work creep into evenings too, but I’ve now put a big red cross on Thursday lunchtimes—my personal training slot. Non-negotiable!

If the idea feels impossible, start small. Even one 30-minute pocket of time a week is a win.

Digital Detox Goals

Does your partner ever say, “You’re always on your phone”? Same here! Here are some small steps we can take together:

1. Leave your phone in another room after a set time (mine’s 8pm).

2. Swap background noise—try a podcast or audiobook instead of the radio.

3. Pick one day a week with zero social media. Bonus points for a longer detox.

Exercise, Movement & Release

Movement is essential for both body and mind.

For me, it’s my “sanity walks” every Saturday and Sunday at 7–8am (yep, another big red cross in the diary). That hour outdoors resets me for the week.

But self-care isn’t just about movement – it’s also about release.

Your psoas muscle (deep in the hip area) and your pelvic floor often tighten up from stress, sitting too long, or even just holding everything together day after day.

Gentle release techniques for these areas can bring incredible relief, helping you breathe better, move with ease, and feel more grounded.

What movement, or release, lights you up? Dancing around the kitchen? A short yoga stretch? A guided pelvic floor relaxation? Whatever it is, schedule it in, because if it’s not in the diary, it usually doesn’t happen. Even 5–10 minutes a day makes a difference.

Your Homework

Grab your diary and block out a time this week just for you. Draw that big red cross. Protect it.

Take care of yourself,

Sam x

P.S. Instant change happens from the feet up. Show your feet some love with daily exercises, barefoot time, and pelvic floor release.

Want to dive deeper? Join me for the Happy Feet, Happy Pelvic Floor day retreat Saturday 31 January. Sign up HERE