Time for You: Strategies for Busy Women Over 40

Finding time for yourself can sometimes feel impossible when you have so many priorities. For us women over 40, balancing our work, family, and personal responsibilities leaves very little time for ourselves. However, carving out moments to eat well, sleep enough, move your body, meditate, and nurture your spiritual side is essential for long term health and happiness. This post explores the practical ways to create space for yourself, even in the busiest of schedules.

Peaceful journalling time surrounded by calming elements

Why Self Care Matters More After 40

Prioritising self care helps:

• Maintain physical health by supporting your metabolism, heart health, and bone density.

• Improve mental clarity and reduce anxiety through regular rest and mindfulness.

• Boost emotional resilience by connecting with your inner self and your values.

• Enhance overall quality of life by creating space, balance and joy.

  
  

Ignoring any of these needs can lead to burnout, chronic illness, and feelings of disconnection. Making time for yourself is not selfish it’s necessary.

Creating Time to Eat Well

Eating healthy meals fuels your body and mind. Busy days often mean grabbing quick snacks or skipping meals, which can drain both your energy and mood. Try these strategies:

• Plan simple meals ahead: Batch cook or prepare ingredients on weekends.

• Keep healthy snacks accessible: Nuts, fruit, yogurt, or cut veggies.

• Set regular meal times: Even 15 minutes to sit and eat mindfully can make a difference.

• Hydrate consistently: Keep a water bottle nearby to stay refreshed.

  
  

Small changes in eating habits can improve digestion, energy, and focus throughout the day.

Prioritising Restful Sleep

Sleep quality often declines with age due to hormonal shifts and added stress. A lack of sleep affects memory, mood, and immune function. To improve your rest:

• Establish a calming bedtime routine: Dim the lights, do gentle stretches or reading.

• Limit screen time before bed: Blue light disrupts melatonin production.

• Keep a consistent sleep schedule: Go to bed and wake up at the same time daily.

• Create a comfortable sleep environment: Cool, dark, and quiet.

  
  

Even small improvements in sleep can restore energy and sharpen mental clarity. Try them all and see which ones work for you.

Making Exercise Enjoyable and Manageable

Exercise supports heart health, muscle strength, and mood regulation. It doesn’t require hours at the gym. Consider:

• Short daily walks: 20-30 minutes around your neighborhood or park.

• Gentle pilates or stretching: Helps flexibility and reduces tension.

• Dance or movement you love: Boosts joy and motivation.

• Strength training twice a week: Supports bone density and metabolism.

  
  

Find any activities that feel good for you and fit into your schedule. Consistency always matters more than intensity.

Introducing Meditation and Mindfulness

Meditation calms the mind, reduces stress, and improves focus. Even a few minutes daily can help:

• Start with guided meditations: Apps or videos can lead you through breathing exercises.

• Practice mindful moments: Focus fully on one task, like drinking tea or walking.

• Use deep breathing: Helps reset during stressful moments.

• Create a quiet space: A corner with cushions or a chair where you won’t be disturbed.

  
  

Regular meditation builds emotional resilience and inner peace.

Exploring Spiritual Connection

Spirituality means different things to everyone. It can be a connection to God, nature or your inner self. Ways to nurture this connection include:

• Spending time outdoors: Notice the beauty and rhythms of nature.

• Journaling your thoughts and feelings: Reflect on what matters to you most.

• Engaging in community or group activities: Shared values and support.

• Reading inspiring books or quotes: Fuel your soul with positive messages.

  
  

This connection can provide comfort, purpose, and strength during life’s challenges.

Practical Tips to Fit Self-Care into a Busy Life

• Schedule "you time" like appointments: Block time on your calendar.

• Combine activities: Listen to an audiobook or podcast while walking.

• Set boundaries: Say no to extra commitments that drain you.

• Ask for support: Share your needs with family or friends.

• Start small: Even 5 minutes of focused self-care counts.

  
  

Remember, a habit grows stronger with practice. Consistency matters more than intensity.

Taking time for yourself is a great way to improve your health and happiness after 40. By making time to eat well, sleep enough, move your body, meditate, and connect spiritually, you are building the foundation for a balanced and fulfilling life. Start with one small change today and watch how it transforms your days.

If you'd like a simple way to bring these strategies into your daily life, I've created a journal designed especially for busy women over 40. It offers a space for you to track your habits, reflect on how your feeling, and stay connected to what nourishes you. Explore The Toolkit Journal For Busy Women - available here

If you found this post helpful, leave a comment below

Wishing you a healthy and happy week

Joanna xx