Self-care is more than a wellness trend—it’s the foundation of sustainable productivity. If you’re feeling overwhelmed or stuck in a cycle of burnout, these three simple practices can help you reset and refocus today.

When life gets hectic, self-care is often the first thing to fall by the wayside. Yet, it’s exactly what we need most to navigate our days with clarity and grace. The good news? Taking care of yourself doesn’t require hours of free time. What it does require is intention.

Dr Taylor Elizabeth, emotional intelligence and etiquette coach, shared three powerful ways to make space for self-care with Hindustan Times—even in the busiest of schedules.

1. Embrace micro-moments of recalibration

Self-care doesn’t have to mean taking a long break. Sometimes, just 30 seconds is enough to reset. Dr Elizabeth recommends practising the Three R’s: Respire, Regulate, Re-centre.

Whether you’re sitting in your car, heading into a meeting, or simply walking to the restroom—take a slow, intentional breath. Release the tension. Bring yourself back to the present. These small pauses can significantly reduce stress and boost energy levels.

2. Prioritise boundaries—daily

Feeling constantly overwhelmed? It’s often a sign of blurred or absent boundaries. The solution lies in saying no—and meaning it. According to Dr Elizabeth, saying no isn’t rude; it’s a radical act of self-care.

When you protect your calendar from over-scheduling, you create space to be fully present in the things you say yes to. Boundaries are the foundation of balance, and balance is what allows peace and productivity to coexist.

3. Practice intentional presence

Many people claim they don’t have time for self-care—but often, what they truly lack is presence. It’s not always about doing more, but about being more intentional with the time you already have.

Put your phone down while eating. Walk without checking emails. Have a single, meaningful conversation without multitasking. When you focus your attention on one thing at a time, even the most mundane moments can become grounding and restorative.

Self-care isn’t indulgent—it’s a form of self-respect. Knowing what you need and honouring that allows you to show up fully, not just for yourself but for those around you. When you protect your peace, you empower your productivity.