How to Take Better Care of Yourself When You Don't Have Time

It is s a challenge to fit everything in, and too often, despite our good intentions, self care-the stuff that fuels us, helps us function better, and our life run more smoothly-ends up at the bottom of our priority list, if it doesn't fall off our radar entirely.

"I know I'd feel better if I..."

..."got more exercise." ..."ate a healthier diet." ..."spent more time with friends." ..."took a yoga class...wrote in my journal more regularly...took time for myself."

Sound familiar?

Here are some strategies that will help:

Be clear. What exactly is this better care you want to take of yourself? Make sure that you are not busy berating yourself for whatever it is you are not doing and that you do have a very clear picture of the self care steps you intend to take. Think small (doable) and concrete. Examples might be: I will drink 64 ounces of water each day, I will do a yoga routine instead of losing myself on the internet before bed, I will make sure I schedule a date with a friend each week.

Create structure. When you are trying to create a habit or fit something new into your busy routine, it is helpful to have as many things as possible that remind you of it. It is also helpful to create a system that allows you to schedule once and then make fewer daily decisions about how and when you will take the time you need. For instance, it might be easier to sign up for an 8 week scrapbooking class and know in advance when you'll be setting aside the time for your hobby rather than having to create the time each time you want to scrapbook. Consider how you could create some ongoing structure around your self care. Schedule walking dates or program your daily deep breathing time into your phone (so you're reminded). Create a system that reminds you when you've committed to taking better care of yourself.

Underscore the value. Why are you doing this again? The question is guaranteed to come up at some point when keeping your commitment to self care is inconvenient and a challenge. Be clear from the beginning about exactly what's motivating you. Why is it important to make caring for yourself a priority? What is the cost of not creating the time and the care for yourself? Be concrete. "Because I should" is not an adequate answer. We follow through on our goals when we have a really juicy, compelling reason for doing so. When you find yours, write it down and put it somewhere where you will be reminded of it frequently.

Savor and cherish. You may not have all the "me time" that you really need. You may have to make some compromises or fit things in a less than optimal way. That's how it works for most of us. The thing is, it only works, if you savor the time that you do have. Whether you have five minutes or an afternoon, make sure you are present for the time that you devote to yourself. You may be such a dedicated multi-tasker that this is a challenge, but you will not get the bang for your buck if you're busy checking your email while you listen to the relaxation tape or stressing over work in your bubble bath, or constantly responding to texts during that phone call to a friend. You'll only really taste the perfect chocolate truffle if you are paying attention-if you show up and focus all of your senses, let it melt in your mouth and taste it with complete awareness. It is like that with self care too. Let yourself absorb and benefit from whatever amount you are able to give yourself.

Factor in accountability. You are a busy lady. How are you going to keep this new habit and priority on your radar when life gets even busier? Who or what will help you get back on track when you veer off course (most of us do)? Who will remind you of your vision and its value when you are feeling grumpy or stressed or discouraged? Who or what will help you show up for yourself when you are not really feeling it and who will believe in you when you don't? Accountability is a missing link in the action plans of many women. Factoring in this one piece can make a huge difference in your ability to implement and follow through.

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Are you a smart, busy woman struggling with emotional eating, overeating,and balancing work and life? Claim your free psychologist-designed audio series: "5 simple steps to move beyond overwhelm with food and life" at http://TooMuchOnHerPlate.com. Melissa McCreery, PhD, ACC, is a Psychologist, ICF Certified Life Coach,and emotional eating coach who specializes in providing smart resources to busy women struggling with food, weight and overwhelm.