Before I accepted that my toddler doesn’t nap, I lived in a cycle of rushing. Rushing out the door to make sure we were back in time for a nap that may or may not happen. Rushing through dinner to stick to the “ideal” bedtime. Rushing through my own needs in hopes I’d get five minutes at the end of the day to exhale. Spoiler: I never did. Now? We leave the house later. We stay longer at the beach or park. Some days we’re still in swimmers at dinner. And slowly, I’ve stopped trying to squeeze self-care into neat little pockets of alone time, and started looking for it in the rhythm of real life instead. It’s not always glamorous. My old version of self-care was a bath with calming music. These days? It’s a cup of tea while my toddler plays—with a sensory tray I spent ten minutes setting up for five minutes of peace. Yes, it took effort. Yes, it was worth it. That’s what this post is all about. 5 Ways to Practise Self-Care Without Extra Time or Effort—the kind of care that fits into your actual day, not an ideal one. The small shifts that can help you feel more like you, even in the middle of the chaos. Let’s pour a cup and get into it.
1. Start the wind-down… before the day ends
Most people do their skincare right before bed. I do mine before dinner. Not because I’m fancy, but because I know I’ll be too wiped out once bedtime battles are done. It’s become a natural part of our late afternoon rhythm: he unwinds with a show, and I unwind with cleanser, serum, and a little pretend luxury. The irony? It still feels like self-care in its own way. In early childhood education, we talk a lot about transitions—supporting children to move calmly from one part of the day to the next. We can apply that same thinking to ourselves. What if your evening routine didn’t start when everything else was done, but right in the middle of the mayhem?
Try this: move one small act of care—skincare, tea time, vitamins—into a part of the day that flows more naturally. No extra time needed, just better timing.
2. Let go of the nap time myth
I used to believe I had to wait until nap time to recharge. But the thing is—my toddler doesn’t nap. So where did that leave me? Tired. Frustrated. Waiting for a break that never came. I hear it all the time: “Just rest when they rest.” But what about the days when they don’t? Learning to let go of that pressure has been one of the biggest shifts in my self-care mindset. One of the most surprisingly restorative moments I’ve had recently was during playtime. My usually go-go-go toddler was suddenly grounded in a sensory experience, and so was I. We were just… together. Quiet. Present. And yes, it filled my cup. Co-regulation isn’t just for kids. When we slow down and attune to our child’s energy—even for a moment—we nurture connection and invite calm for both of us.
3. Make micro-moments magical
Don’t have a spare hour? No problem. Do you have 30 seconds? Great. Self-care doesn’t have to be a whole routine. It can be as small as: – A deep breath before walking back into the lounge room – Whispering “You’re doing your best” after another tantrum – A gentle stretch while tidying up (yes, that counts) These tiny shifts don’t look like much, but they add up. It reminds me of something I wrote about finding self-care in the smallest ways. Sometimes, it’s just about noticing it. In early childhood, we teach children to find small grounding strategies—tools they can use anywhere, anytime. You deserve the same.
4. Change the way you speak… to yourself
You know how you carefully choose your words with your little one? “That was tricky, but you stayed calm,” or “You’re learning.” Now flip that around. Imagine saying it to yourself after a long day. Harder, right? Our inner dialogue becomes our inner climate—and self-care starts there. I used to brush off the idea of self-talk, but the more I leaned into changing the way I speak to myself, the more I realised how much power it holds. We model self-talk in early learning settings to help children process and regulate. Let your inner voice be the warm, compassionate educator version of yourself—the one who sees effort, not just outcomes.
Try this: a gentle mantra like “You’re allowed to slow down” or “This is hard, but you’re not alone.” If you’ve ever wondered why these tiny phrases hold such power, this article on the science behind mantras is a beautiful read—it explains how simple words can rewire your brain and ground your nervous system.
5. Celebrate the quiet wins (even if no one sees them)
Made it through a chaotic day without losing it? Win. Packed the lunchbox? Win. Didn’t reheat your tea more than twice? Massive win. We celebrate every tiny moment of progress with children—so why not with ourselves? The funny thing is, when I started noticing the little wins, I realised how much I was already doing—I just wasn’t giving myself credit for it. In the classroom, we praise perseverance, patience, and kindness. We don’t wait for perfection. You deserve the same grace.Try and do this daily: At the end of the day, name three things you did well. Say them out loud. Whisper them into the mirror. Or scribble them onto a Post-it note stuck to your kettle. Because you’re showing up, again and again. And that matters.
Final sip of truth
Here’s the thing, mama. Self-care doesn’t always come in a perfect package. Sometimes it looks like skincare before dinner, a quiet breath in the hallway, or a rice tray moment that turns into something more. You don’t need more time. You don’t need more effort. You just need a little shift in how you see the moments already there. These five ways to practise self-care without extra time or effort are already waiting inside your day. You just have to find them—and make them yours.
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“Self-care isn’t about finding extra time—it’s about finding yourself in the time you already have.”
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