How to Make Time for Yourself (and Stop Feeling Guilty About It)

Motherhood asks so much of us — our time, our patience, our energy. And while we often talk about “self-care,” actually giving ourselves permission to rest or take time for ourselves can feel nearly impossible (it still happens to me often).

If you’ve ever felt guilty for needing space, you’re not alone.This post will help you understand why that guilt shows up, how to release it, and how to start carving out time that truly supports you and your family.

You’re Not Broken — Guilt Is Human

Let’s start here: there’s nothing wrong with you for feeling mom guilt. You’re not selfish, lazy, or failing. You’re human.

That guilt you feel when you take time for yourself isn’t a moral issue — it’s biological and cultural.

Biologically, your brain is wired to prioritize your baby’s needs.The hormone oxytocin (the “bonding hormone”) deepens empathy and awareness, helping you tune into your child’s emotions. But it can also make separation feel uncomfortable, even when you need it.

Culturally, many of us grew up seeing women put everyone else first. We learned that being a “good mother” means being selfless, tireless, and always available.

The problem? You can’t pour from an empty cup.

When your nervous system runs on overdrive — juggling meals, emotions, and endless to-do lists — rest starts to feel unsafe. You enter survival mode: fight, flight, or freeze.

That tight feeling in your chest when you pause? It’s not failure — it’s your nervous system saying, “This is unfamiliar.”

Here's the Reframe that Can Change Everything: Choosing Yourself Is Strength

Here’s the mindset shift that changed everything for me: Every time you choose yourself, you show your children that self-care is strength, not selfishness.

They don’t learn balance by watching you do everything. They learn it by watching you honor your limits.

When you nourish yourself, you expand what you’re able to give.

And science supports this: mothers who engage in restorative activities like yoga, meditation, or even quiet solitude, experience lower cortisol (stress hormone) levels, better sleep, and improved emotional regulation.

That means fewer outbursts, more patience, and more presence.

So instead of thinking, “I don’t have time,” ask:

“How can I create space that helps me show up as my best self?”

5 Ways to Make Time for Yourself (Without Guilt)

You don’t need an overhaul. You just need consistent, compassionate pockets of care.

1️⃣ Start Small

Begin with five minutes — breathe, stretch, or step outside.These micro-moments regulate your nervous system faster than long, irregular “self-care days.”

2️⃣ Protect One Non-Negotiable

Choose a short ritual that happens weekly — a walk after bedtime, a Saturday morning yoga class, or even 10 quiet minutes before everyone wakes up.Put it in your calendar. Treat it like an appointment with yourself.

3️⃣ Involve Your Family

Normalize it. Say,

“Mom’s taking 10 minutes to move her body so she can feel calmer.”Caring for yourself is part of family health, not apart from it.

4️⃣ Replace Guilt with Gratitude

When guilt creeps in, reframe it:

“I’m grateful I get to recharge so I can love better.”Your brain can’t feel guilt and gratitude at the same time — it’s neurologically incompatible.

5️⃣ End with a Grounding Breath

After your “me-time,” take 30 seconds to breathe deeply.It signals safety to your body, teaching your nervous system that rest is allowed.

A Personal Note

This shift doesn’t happen overnight.For me, it took practice and a lot of unlearning.

I had to teach myself that boundaries aren’t walls; they’re bridges to better energy, better moods, and a calmer home.

When you reclaim your time, you reclaim your peace.And when you reclaim your peace, everyone around you benefits too.

So today, give yourself five minutes.Because you deserve that breath, that pause, that reconnection — without guilt or apology.

💫 Need a Little Guidance?

If you’re craving support to build simple, restorative rituals into your day, I’d love to help.

You can schedule a free 1:1 call with me, and together we’ll find realistic ways to weave in movement, mindfulness, and nervous system care — so you can feel calmer and more energized again.

👉 Book your free call here

If you're just looking for a little pick-me-up, check out my re-energize in 5 minutes yoga practice