Self-Care Is Strategy: 9 Rules for Reclaiming Your Time and Energy
By Shannon Kate Murray, Founder & Editor of High Flying DesignYour calendar is packed. Your energy is fried. And somehow, self-care still feels like a luxury. Sound familiar?
Time is the currency of every ambitious woman. And most female founders are running in the red. According to "The True Cost of Female Entrepreneurship", 83% of female founders experience high stress, 78% live with persistent anxiety, and more than half have hit burnout.
You're not alone - and you're not failing. This isn't a personal flaw. It's a system issue.
But here’s the hard truth: you can’t pour from an empty cup.
Self-care isn’t indulgent. It’s not optional. It’s a leadership move.
The women who lead well and stay in the game do one thing differently: they protect their energy like it’s equity. Because when you’re depleted, everyone loses - your clients, your creativity, your clarity.
Ready to stop running on empty? Here’s how to prioritise your wellbeing without sacrificing your ambition.
1. Define What “Me Time” Means to You
Forget the spa-day stereotype. Real self-care is personal. It might mean a morning walk, journaling with coffee, or ten quiet minutes between meetings.
Create a Me Time Menu.
Quick resets (5–10 mins): a deep breath, a stretch, dancing to one song, making a proper cup of tea.
Medium resets (30 mins): a gym class, focused journaling, a slow lunch without screens.
Deep recharges (1–3 hours): a creative hobby, solo coffee date, or an actual nap.
Self-care doesn’t have to be elaborate or long. Even 1 minute, four to five times a day, can change your state.
2. Schedule Yourself First
You wouldn’t cancel a client meeting last minute. So don’t cancel on yourself.
Block time for you before other obligations fill the space. Even 30 minutes twice a week is a strong start.
And don’t rely on willpaper - rely on systems. Use calendar blocks, auto-reminders, and default recurring events that preserve your time automatically.
3. Say No (Without Guilt)
Every “yes” to something unaligned is a “no” to yourself.
Ask:
Does this align with my values?
Will it energise or deplete me?
If it doesn’t serve your mission or wellbeing, decline with kindness - and confidence. Founders who flourish set filters, not just goals.
4. Turn Daily Tasks into Mindful Moments
Not every recharge has to be a production.
Turn your skincare routine into a grounding ritual
Savour your coffee instead of scrolling
Walk instead of drive if it gives you headspace
These aren’t just chores with better lighting. They’re chances to reconnect.
5. Move Your Body - Even in Mini Bursts
Movement clears mental fog. Try “exercise snacks”:
10-minute walks between calls
Stretching at your desk
Impromptu dance breaks
Keep it single. Keep it joyful. You don’t need a full routine to shift your state.
6. Guard Your Mornings and Evenings
Your start and end of day are sacred. Protect them.
Create a Power Trio:
Mind: Reflect in a journal
Body: Gentle stretches
Soul: A grounding playlist or short meditation
Founders who start and end with intention report more clarity and control - even in chaos.
7. Delegate Like a CEO
Time isn’t just for building empires. It’s for building lives.
Outsource what drains you:
Hire a cleaner
Use meal kits
Automate admin
Batch errands
Try this: Run a Delegation Audit. What are you doing that someone else could do 80% as well? Let it go. Your energy is a limited resource - treat it like capital.
8. Build a resilience network
You can be powerful and still need people.
Create your personal support board:
A peer who gets it
A mentor who tells you the truth
A coach or therapist who holds space
Isolation is common. Connection is protective. Flourishing founders intentionally build a team around their wellbeing - not just their business. If you’re always available, your time will always be hijacked.
9. Drop the Guilt
Prioritising yourself doesn’t take away from others - it lets you show up better for them.
Reframe it:
Self-care isn’t a luxury. It’s leadership.
Rest isn’t weakness. It’s fuel.
Boundaries aren’t walls. They’re protection.
Real Success Starts With You
High-achieving women don’t just chase goals - they protect their energy. They understand that how you live is just as important as what you do.
This isn’t about doing less. It’s about living better.
So ask yourself:
What’s one thing I can do for myself this week - and protect like it matters?
Because it does.
You’re not just spending your time. You’re investing in your future.
