Self-Care Ideas for When You Have No Time
Unpaid carers are some of the busiest, most stretched, most emotionally loaded people in the country.
You’re:
juggling appointments
managing medication
coordinating care
doing the household tasks
navigating benefits
handling crises
supporting children, parents, partners or relatives
trying to keep your own life standing
And the “self-care” advice out there often sounds like it was written by someone who has never changed a continence pad at 2am, managed behaviours of distress, negotiated with a GP receptionist, or tried to shower in 30 seconds while listening for someone calling your name.
Most unpaid carers don’t have hours for themselves.
Some don’t even have 15 minutes.
Some barely manage two.
So here are realistic, achievable, micro self-care ideas — because your wellbeing matters, even when your time is thin as tissue paper.
💛 1. Drink a glass of water and take three deep breaths
Sounds basic? Good — because basic works.
Most unpaid carers run on:
adrenaline
caffeine
interrupted sleep
whatever snack they grabbed at 1pm
Hydration and three slow breaths calm your nervous system and stop that spiralling “I can’t keep doing this” feeling.
And you can do it:
while the kettle boils
while someone uses the bathroom
while waiting on hold
💛 2. Sit down for one minute
Just one.
Not long enough to trigger guilt.
Not long enough to fall asleep accidentally.
Just long enough for your body to stop.
Sit on the sofa.
Sit on the stairs.
Sit on the edge of the bed.
Sit on the floor if you’re already there.
Give your back, your legs and your mind permission to pause.
One minute counts.
💛 3. Step outside the door — even for 20 seconds
Fresh air resets your brain.
You don’t need a scenic walk.
You don’t need to go far.
Just:
open the door
step outside
fill your lungs
look at the sky
If the person you support can come with you, even better — it’s regulating for both of you.
💛 4. Change the sensory environment
You don’t have to meditate (we know, we know — you barely get to toilet alone).
Micro self-care can be:
changing the lighting
putting on calming background music
switching to a cosy jumper
using a scented hand cream
making a warm drink
opening a window
A tiny sensory shift can break up a heavy day.
💛 5. Celebrate one tiny win
Unpaid carers rarely get praise.
Sometimes the entire day feels like firefighting.
So choose one thing — even microscopic — and recognise it:
“I handled that calmly.”
“I got through that meltdown.”
“We made it to the appointment.”
“They smiled today.”
“I kept going.”
You can also post it on Peopleoo — anonymously if needed — and let others celebrate with you.
💛 6. Do one “life-maintenance thing” for future you
Micro self-care isn’t always bubble baths.
Sometimes it’s survival strategy.
Choose one thing that will ease tomorrow:
put washing in the machine
book an appointment
lay out tomorrow’s clothes
message the school or GP
order a prescription
Tiny tasks reduce mental load — one of the biggest stress factors for unpaid carers.
💛 7. Walk slowly between two rooms
This sounds ridiculous, but it’s powerful.
Instead of rushing (your default speed), walk slowly from:
the bathroom to the kitchen
the lounge to the bedroom
the car to the house
Slow movement calms your nervous system and interrupts burnout mode.
💛 8. Use Peopleoo for a micro-moment of connection
Unpaid caring is lonely.
Even surrounded by people, you can feel completely alone with the responsibility.
On Peopleoo, you can:
send someone an OOO in seconds
read a post that reminds you you’re not the only one
join a Circle and scroll for comfort
share your feelings anonymously
receive a Special Mention from someone who sees your strength
feel connected at 1am when you’re exhausted and someone else is awake too
Peopleoo is micro self-care disguised as community.
It’s quick.
It’s emotional oxygen.
And it’s always open.
💛 9. Lower the bar (just for today)
Some days, survival is the achievement.
If all you managed was:
feeding everyone
keeping them safe
managing medication
showing love
…then you did brilliantly.
Micro self-care includes letting yourself off the hook.
💛 10. Laugh at something — anything
Humour is not disrespectful.
It is medicine.
Look for:
a silly video
a meme
a ridiculous moment
a Peopleoo Circle post about relatable care chaos
Laughter releases tension your body didn’t know it was holding.
💛 Final Thought
Unpaid carers do the work of entire teams, often without recognition, support or rest.
You don’t have the luxury of long breaks, spa days or peaceful weekends.
So your self-care needs to be small, flexible and realistic.
Micro self-care is still self-care.
Tiny moments still count.
You deserve them.
And when you need emotional connection, understanding and reassurance?
Peopleoo is always there — day or night — with people who get it. 💛