Self-compassion in a busy world: How to prioritise yourself without guilt

Post on March 5, 2025

workbuddy's 20th March 2025 Women's Day sound healing event details below.

In today’s fast-paced world, where to-do lists are endless and productivity is often glorified, we often find ourselves constantly giving – to our work, families, friends – while putting our own needs last. 

According to research, women experience higher levels of guilt than men when taking time for self-care, despite recognising its value. Studies reveal that roughly 37% of women feel guilty about prioritising their own needs compared to 30% of men. Furthermore, women with children are six times more likely to feel guilty without addressing their own needs compared to women without children (71% vs 21%). This is often attributed to social expectations that encourage women, particularly mothers, to put others before themselves.

However, self-compassion is not indulgence; it’s a necessity. Learning to prioritise yourself without guilt is essential for long-term well-being and balance. Here’s how you can incorporate self-care without guilt and cultivate self-compassion in your daily life.

Understanding self-compassion

Self-compassion is the practice of treating yourself with the same kindness and care you would offer to a friend. According to psychologist Dr. Kristin Neff, it involves three key elements:

1. Self-kindness – Being warm and understanding towards yourself rather than critical.
2. Common humanity – Recognising that everyone struggles and that you’re not alone in your experiences.
3. Mindfulness – Accepting the present moment without judgment or over-identification with negative thoughts.

When you practise self-compassion, you create space for emotional resilience, stress relief, and overall well-being.

Practical ways to prioritise yourself without guilt

1. Reframe rest as productivity

Many women feel guilty for resting, equating downtime with laziness. But rest is not the opposite of productivity – it’s part of it. Without proper rest, burnout becomes inevitable. Schedule small breaks throughout your day, even if it’s just five minutes to breathe, stretch, or step outside.

How to integrate this in your day: Schedule small breaks throughout your day, even if it’s just five minutes to breathe, stretch, or step outside. If guilt arises, remind yourself: “Resting allows me to show up as my best self.”

Also read: Listen to Elsa & let it go: Working-Mom Guilt

2. Set gentle boundaries

Saying “no” can feel difficult, especially when you don’t want to disappoint others. However, setting boundaries is a self-compassionate act that protects your time and energy.

• Decline unnecessary commitments that drain you.
• Schedule non-negotiable self-care time.
• Communicate your limits with kindness but firmness.

How to integrate this in your day: Instead of apologising for setting boundaries, reframe it: “I value my well-being, and this is important to me.”

3. Create a five-minute self-compassion ritual

A simple, daily ritual can reinforce self-care without guilt. This could be:

• A mindful morning coffee or tea ritual.
• A gratitude journal entry before bed.
• Five minutes of deep breathing between meetings.
   

Starting with small, manageable habits increases the likelihood of maintaining them, even during busy periods. As behaviour scientist B.J. Fogg notes, "There are only three things we can do that will create lasting change: Have an epiphany, change our environment, or change our habits in tiny ways." Habit expert James Clear also highlights that "All big things come from small beginnings."

How to integrate this in your day: Choose one small act of self-compassion to integrate into your routine and challenge yourself to commit to it for a month. See how this makes you feel, and commit to it as part of your daily ritual.

4. Let go of perfectionism

Perfectionism often undermines self-compassion, particularly among women in high-pressure careers who feel compelled to excel in all areas—work, home life, and relationships. Research indicates that 72% of women identify as perfectionists, compared to 65% of men. This relentless pursuit of flawlessness can lead to increased stress and decreased self-esteem.

How to integrate this in your day: When self-criticism arises, ask yourself: “Would I say this to a friend?” If not, reframe your thoughts with kindness.

5. Practice mindful moments in between your day

You don’t need a full hour of meditation to experience mindfulness. Small, mindful moments throughout the day can bring calm and clarity. Try:

• Deep belly breathing before starting work.
• Noticing the warmth of your morning cup of tea.
• Taking a short walk around your office or home without your phone.
   

Studies show small mindful moments help shift your nervous system from stress mode to relaxation mode, allowing you to reset.

Also read: Find Your Space, Find Your Pace: Channelling Quiet Thriving

6. Give yourself permission to receive

Many women are natural givers but struggle with receiving. Accepting help, kindness, and care from others is an important part of self-compassion. Whether it’s a friend offering support, a colleague stepping in, or a moment of quiet solitude, allow yourself to receive without guilt.

How to integrate this in your day: Repeat the affirmation: “I am worthy of rest, care, and kindness.”

Embracing moments of Stillness and Healing

In honour of Women’s Day, take a step toward prioritising yourself by embracing stillness, mindfulness, and self-care. workbuddy invites you to “The Art of Receiving: A Sound Bath for Self-Compassion,” a special sound healing session on March 20th led by a sound healing expert, Mayuko from The Art of Sound.
 

This immersive experience will guide you into deep relaxation through soothing vibrations and frequencies, helping to release stress and cultivate self-compassion. It’s the perfect opportunity to pause, recharge, and remind yourself that you deserve care, too.
 

Join us on March 20th, and give yourself the gift of receiving. Sign up here.