Ep. 79 - No Time for Self-Care? Why It’s a Myth (and How to Start)

“I don’t have time for self-care” sounds harmless until we translate it honestly: I don’t have time to take care of me. That single sentence explains why so many women feel exhausted, overstretched, and quietly resentful while still doing everything for everyone else. As a licensed therapist and self-care advocate, I’m breaking down the biggest self-care myth I hear from clients and friends alike.

We redefine self-care in a way that actually works in real life. Instead of treating self-care like an expensive luxury or a rare pampering moment, we bring it back to the basics: sleep, nutrition, hydration, slowing down, etc. 

I share concrete examples of how these foundational habits shape your mood, energy, patience, and ability to show up at work and at home. When those basics slip, burnout creeps in fast and it can show up as irritability, brain fog, low motivation, and feeling “tapped out” with the people you love.

We also talk about what to do when time really is tight. The answer is not magically finding an extra hour, it’s learning to swap, trade off, delegate, and ask for help without drowning in guilt. We dig into boundaries, perfectionism, and the pressure to be “superwoman,” then end with a simple reflection prompt to help you identify which self-care habits need attention right now, from doctor appointments to daily walks to a realistic bedtime.

If this helped, subscribe, leave a review, and share it with a woman in your life who needs permission to take care of herself too. What is one small self-care swap you’re willing to make this week?

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Transcript

Welcome And Purpose Of The Show

Redefining Self-Care Beyond Pampering

Foundational Habits That Actually Help

Trade-Offs That Create Real Time

Mindset Shifts Boundaries And Guilt

Perfectionism And A Simple Reflection Plan

SPEAKER_00 0:09

Hello and welcome to the She can Heal Podcast, a podcast aimed at helping women heal and thrive emotionally, physically, and spiritually. I am your host, Kayla El Dia. I'm a licensed therapist and a self-care advocate that is passionate about helping women take back their power and help them realize they're important, worthy, and deserve the care and attention they give to those they love most in their life. This show is meant to help inspire you on your healing journey, no matter if you're in the discovery phase and are just realizing that you have unhealed wounds, habits, and mindsets that are keeping you stuck in your life, or you've been on this journey for a while and are looking for inspiration, encouragement, and or new tools to help you continue on your healing journey. My goal is to help you realize that you can heal from all that life has thrown at you and are capable of evolving into your healthiest and happiest version. On this show, I will provide you with resources, tools, and insights to help you heal and thrive emotionally, physically, and spiritually, because you deserve all of that. So if you're ready to ditch the guilt and make yourself a priority, then you're in the right place. Because the truth is that you can't pour from an empty cup, even though most of us do this on a regular, and we really need to stop that nonsense. So get ready to be inspired, motivated, and equipped to truly thrive. Hello my friends, welcome back to another episode of the Sheikin Hill podcast. Alright, today we're gonna be talking about something that I hear a lot, and I really want to debunk these myths, and it is having to do with self-care, but more specifically when we tell ourselves that we don't have time for self-care. And I want to have this conversation because I think it really was prompted just with conversations I've been having recently with clients, and the truth is that, and this is what I tell my clients too: the truth is that it is hard being an adult right now, it is hard being a woman, it is hard being a parent for so many reasons. Like we have so much going on depending on what stage of life you're in. If you are a mom with small kids, if you're with adolescent kids, even if you're a mom with older kids and aging parents, we are taking on so much that I can totally understand. And the thing I wanted to start with too is that I want to really discuss what self-care really is because I think nowadays when we think of the word self-care, we're really thinking about it in such a wrong way, right? Because everybody that thinks about self-care is always about the pampering, right? It's always about the nice things that we can do for ourselves, which again, yes, those have a place. But what we truly need to really understand is when we talk about self-care, it is really the act of just caring for yourself. I know that's kind of weird to hear. Think about self-care is really about how do I take care of myself. So when I say to myself, I don't have time for self-care, what I'm really saying is I don't have time to take care of me. Which we really need to reframe that mindset. We really need to think about it differently, such as I need to learn that if I do not take care of me, then I am not gonna be able to be the best. And I wanna say best because that just sounds overgeneralized, but like I want to function in the best way that I can, meaning like having more energy, my moods are stable, I feel supported, I feel that I can take on everything that I need to take on in a way that does not feel overwhelming, that doesn't lead to burnout. So I really wanted to talk about this because I think it's important for us to really understand again that what I'm talking about is not the pampering stuff, right? That's all extra stuff. What I'm talking about is that self-care really just means how I take care of myself. Okay. And so when we think about time, so when we say to ourselves, I don't have time for self-care, I get it, right? I don't have time to go get a massage, I don't have time to go to the salon, or even like I feel guilty about doing those things because there's other things, other responsibilities that I have to do. All that is understandable because a lot of that is true. But what I'm talking about is this is how I care for myself. Self-care is the way that I live my life, how I care for myself on a day-to-day basis. Okay, so when we think about self-care, I want you to think about it in how is it that I live my day-to-day? How is it that I care for myself on a daily basis? What are my habits? Literally, it is saying to yourself, How am I living my life? Right? That is what I mean by self-care. And the truth is that we don't have to have carved out time for this. This is part of our day. Okay, Kayla, what do you mean by that? All right. What I mean is that it's how you live your life on a daily basis that is how you're caring for yourself or not caring for yourself. Okay. And so I would say think about your daily habits. So it can be something as simple as sleep. Yes, sleep is very underrated, it's underutilized, but getting enough sleep is one of the best ways that you can care for yourself because when we sleep, we are letting our bodies, our minds recover, repair, and it's giving us like that opportunity to wake up feeling refreshed, feeling able to like focus and concentrate. And so, this you don't have to plan for, except, of course, have a routine, but this is not something extra that you have to do. So, one of the best ways that you can care for yourself is getting enough sleep. What that means is that getting seven to eight hours of sleep is optimal for an adult. So if you are getting less than six hours of sleep, then that might be an area for you to really identify. Maybe I'm getting only five to six hours of sleep, which I hear from time to time, which is not good because again, it's not giving you that time that you need to really let your body do the repair work. And so it might be saying to yourself, How can I just increase my sleep a little more? Maybe it's because at night I am scrolling on the phone and before I know it, it's been an hour and now it's you know late. Is it because I'm just doing a lot of different things and I feel like I can't even get to bed before 12 a.m. And then I have to be up by like 6 a.m. to start my day. So sleep is something that you can incorporate into your day, is one of the best ways that you can care for yourself, and you don't have to do anything specific about it. Something else that I think is really, really important when it comes to self-care is your eating, your like your nutrition, right? And so, again, this is another area that you can really incorporate without you having to do anything extra, right? That might just mean when you're meal planning or when you're grocery shopping, is really really thinking about what are the foods that can make me feel my best, right? So it's really understanding that what I put into my body really does make a difference. And so if I can really focus on eating more healthier options, then that's gonna make me feel better. And I'm going to feel better, I'm gonna have more energy, I'm gonna have more clarity, I'm just going to feel better overall. And so that might mean thinking about, you know, eating enough fiber, eating enough protein, you know, just picking options that are going to be healthier in the long run. And I know a lot of you are gonna be saying, busy, like, I don't have time to be meal planning, I don't have time to be creating these like healthy meals. I would say is try your best to find options that are specific to your to your life, right? If you really do not have time, which I'm sure that if you carve out or if you look at your time across the board, again, time is something that you want to invest in yourself, anyways. If you're gonna be cooking, anyways, if you're gonna be preparing meals for your kids anyways, you might as well look at what are some options that I can do that are easier, that are healthier, that can still help me to feel my best, right? So that might mean thinking about easy meals that you can create. For example, try not to be so fancy about it. I know I'm trying to eat my bet my healthiest as well. And one of the things I've learned is it has to be simple. Like it can't be complicated, it has to be simple, and it could be something like creating some staple meals that you can alternate during the week, right? So it can be for lunch instead of like every week having to think about what I can eat that's healthy, is literally like look for three to four lunch options that you can just swap out, and it can literally be that simple so that you're not feeling overwhelmed by trying to create all these healthy options. I know it's happened to me myself, so one of the things is make it as simple as possible, and honestly, it is doable, it is really doable that you can create meals that are pretty simple, healthy, and this is one of the best ways that you can also take care of yourself. And to piggyback off of that, I would say hydration is another really, really important thing because again, caring for yourself means putting things into your body that are gonna help you feel better because I don't know about you, but for me, now that I'm more mindful of this stuff, anytime that I eat crappy, for example, like last week was a week that I honestly didn't do a good job of you know eating the right foods or eating things that had more sugar and stuff like that. And to be honest, I felt really, really crappy, like my energy was in the dumps, laid down, and that's when I said, Hold up. This is not normal for me, it's not making me feel good. I need to make some changes, and that's when I said, All right, let me get back into my routine and get back into creating meals that are gonna make me feel good. And ever since I've done that, like I've I literally started drinking my water, I started using coconut water because that has the electrolytes to make my muscles feel better. I started to, you know, be more mindful of making sure I drink eat enough pro fiber and protein. And in the last couple days, I have felt so much better. So sometimes it's like the I say the foundation, right? It's the foundation, it is the foundational habits that are the most important, and that's how you take care of yourself. I also say, you know, doing things to take back your time because listen, at the end of the day, things will get done when they get done, but something as simple as taking your lunch break, literally just taking your break, not working through your break. Why? Because this is an opportunity for you to step away from the busyness of your job and actually sit down and have your meal, or you know, go outside and go for a walk, or go outside and have your lunch. Literally, a lunch break is so important. It is so vital. It's gonna help you to reduce your stress levels, it's gonna help you to be more productive, it's going to help you to just feel better when you can literally just give yourself that break. It's there, utilize it and really give yourself that time to just be away and then you can come back more refreshed, versus saying, I don't have time to take a lunch break. And that again, it's really you sending a message to yourself that your job is more important than you, right? Because whatever it is can wait until you get back from your lunch break. It can wait 30 minutes for you to come back. If it's a deadline that you have to accomplish, then that might be something that you might have to think about. You know, I need to kind of work out my time management a little better so that I can get that much needed break, because believe it or not, something like that can be so, so important. So, what I'm saying here is that it's the foundational habits. That is what we would identify as self-care habits. These are the habits that make me feel my best because if I'm not sleeping good, if I'm eating really crappy food, if I'm not drinking enough fluids and I'm dehydrated, if I am working through my lunch and just being busy, busy, busy, busy, these kinds of habits, that is what makes you feel stressed, overwhelmed, burnt out. And then you can't be the best person, right? You can't be the best employee because now you are feeling stressed out and burnt out because you haven't given yourself a break. Like you're not allowing yourself that time. You're gonna be crankier with the people in your life. So you might come home and your kids are like excited to see you and they're asking you a million questions because that's just who they are. You're gonna be a little more snappy with them, right? Your significant other, they might come home from work and they might be wanting to like talk to you about their day, and you're just gonna feel so zoned out, right? You're tapped out that you can't even be present for that. And so these are the most important things that we need to think about when we think about self-care, really, is how are we taking care of ourselves, right? And I would even say something as simple as slowing down, right? It's really identifying that sometimes we just need to slow ourselves down so that we can just be a little more present, right? Feel a little more grounded in our bodies because when we're on the go, when we're like this robotic kind of person that is not human, like we're not robots, right? We are living, breathing people that need breaks, that need food, that need hydration, that need rest. All of these things are important, and this is specifically what I'm talking about when I talk about self-care, right? Caring for myself. How do I take care of me? Right? How am I taking care of me? So we're gonna move on to the next part. So part number one is it's in the way that you live your life, right? It is the things that you do. Every little thing is self-care, right? And I'm just thinking even like brushing our teeth, right? Brushing your teeth is self-care. Every morning, every night, we should be brushing our teeth because dental hygiene is really important, right? So it's like all those little habits, taking your vitamins, right? It's like really, really those simple foundational habits are number one and is how you take care of yourself. Because what I notice is when I personally slack on these habits is when I don't feel my best, right? It's when I'm not taking care of myself in the best way possible, then I am gonna be struggling physically and emotionally. So let's move on to part two. Part two is that the truth is that sometimes we do have to create those little pockets of time because we don't have the luxury of creating more time, right? We don't have the luxury of adding another hour so that we can get more things done. So what we really have to do is learn how to swap, right? Trade. And what that means is that number one is we cannot do it all in a day, first of all, right? We can't take everything on, try to do it all, try to take care of ourselves. It just isn't possible because we just don't have the capacity for that. So what that means is that in order for you to engage in other important activities that are gonna be good for you, you have to have the ability to swap things out, right? To remove things from your day so that you can add in something that's gonna be beneficial to you. I think about something as simple as exercise, right? Exercise is one of the things that can really help us in so many ways, but it's something that we do not make the time, especially if we have a lot going on. Trying to fit in a workout in, and again, fit in, right? That's exactly what I mean. Trying to fit in a workout in in a day where I have a lot going on, it's not gonna happen, right? It's not going to happen. And so it's learning that in order to add in things that are going to be healthy for me, such as exercise, it means that I have to trade things off. So that could be that could look in a lot of different ways depending on your lifestyle. I'm thinking about like the mom, right? The mom that has kids, and so she's working all day, and then she's home and she's taking care of the kids and making sure that you know they have dinner and they do their homework and they have bedtime and all of that, and then the mom at the end of it says, I have no energy, my battery is at zero, there's no way that I'm gonna be able to even think about a workout. This is what I would say would be the trade-off. It's saying that if I want to add in a 30-minute workout, then I need to find those 30 minutes and I need to trade it off. So that would be if you are uh a woman who has like a spouse, that would mean like trade things off with your spouse. So if you want to go to the gym after work, then your spouse could be the one to receive the kids and feed them, you know, dinner, so that by the time you come back, all of that is done, and then now you can take over and you can, you know, do their baths and homework and all of that, right? It is thinking that in order for me to to add something in, I do have to remove something out. And I'm thinking of maybe a parent who has adolescent children, you know. I hear how busy that that can be because you are driving them to all kinds of sport activities and that takes a lot of time, you're like cooking the meals, and so something as simple as if you want to attend a yoga class after work or at some point in your evening, that might mean that for that day, that adolescent, you can order them something to eat, or you can have things in your refrigerator that they can make themselves because if the kid is 16 years old, he should be able to make his own dinner. And again, it has some it has more to do with you than them. It's you being okay and risk releasing the guilt that it's okay for me to go to the gym and my son can warm up, you know, this meal, and that's fine. So, again, it's really like reminding yourself that you can't do it all and think that you're gonna be able to like do all the things. Number one is first of all, time that doesn't like you can't do too much because you only have a specific amount of time, and I also think about like energy, right? Who the heck has energy to do all of that? Sometimes if I come out of work and I want to get a workout in, right? I have to release things. I can't take more on. I can say, all right, I want to get my workout and it's gonna take about 30 minutes. And then what are the other important things I need to get done, right? That might be cooking dinner, and that might be maybe prepping what I need for the next day, and that's it, right? So it's really important for us to remind ourselves that it's about swapping things out, you know, trading one thing for another, especially when we're thinking about things that are important to us. Another thing is that it's important to remind ourselves that, like, again, we don't have to do it all. And so it's really like normalizing asking for help whenever you need it. So, for example, like let's say that you need to attend a doctor appointment, right? I know that's one that sometimes gets at the bottom of the to-do list, and it might you might say to yourself, How am I gonna fit this into my day? Knowing that this is really important for me, right? And so it might be thinking about what would that look like for you. Sometimes that might be the same thing we talked about earlier with the trade-off. That might be if I have a doctor appointment, I might have to ask my spouse or family or friend to step in and you know, maybe drop the kids off at school that day or pick them off the bus. Or maybe it's me being really mindful of the time that would be best for that. And so that might be scheduling things around their school time, so that might be making it making the appointment after drop off. So if the kids get dropped off at 8:30, then it might be scheduling that like 9 a.m. in the morning, so that way you can drop the kids off and go to your appointment. And again, it's learning that these are the things that we need to do, and it's okay to do these because like we're important too, right? We need to get those just like your kids. You want to make sure that you get your kids to their doctor appointments, their dentist appointments, right? To all their important responsibilities and things, and it's really like turning that around on yourself and saying, like, I need to get a physical every year to make sure that my health is good, or maybe I do have something going on and I need to see a doctor more often. Guess what? We can do those things because that's just as important as our kids, right? It's making sure that we're good, and so it's reminding yourself that if I need to, again, it's that trade-off, right? It's that I need to find this pocket of time to make it to my important appointments, and also I can delegate things to other people so that I don't feel like I have to do two things at once because it's never fun for you to try to like rush around or feel really guilty, or even like saying to yourself, I haven't been to the doctor appointment in you know who knows how long, and what does that say about me? So, again, I think the overall message here is that self-care doesn't just happen to us. Right, it's in those intentional, small shifts that we get to do the things that we need to do in order for ourselves, where like things are not just gonna happen, like somebody's just not going to poke at you in your shoulder and say, Hey, don't forget to do this, or don't forget you didn't go to the dentist's appointment, or don't forget. No, it doesn't happen. Like, we have to do that for ourselves, and also that where it's you don't have to do it all, right? I think as women, yes, we try to be like super women, but the truth is that we're a human being at the end of the day, and like we really are not robots and we can't do everything at once. And I know some of us have pride, take pride in that, they take pride that you know what, like I'm doing all of this, but honestly, it's not prideful because if it's at the expense of your health, if it's at expense of your happiness, if it's that expense of your mental health, then it really is not good, it's not worth it. Really, it really is not. And only because you're a mom, only because you're a wife, only because you are a woman does not mean that you have to fall into these traps that I see so many women um fall into. And number three is honestly, this what I'm talking about is a mindset shift, it is a shift of how we think about ourselves and how we think about our life. And so, again, it's all about reminding yourself, for example, if I can prioritize myself, then I can be more clear about the boundaries that I set with others. I might be more mindful of like it's okay to release like releasing the guilt. So it's okay to ask for help. It's okay if me and my spouse kind of alternate different things. So, like if the kid has a soccer game, like I don't have to be the only one going to the soccer games. I can alternate with my spouse so that maybe during that time I can go ahead and do something that I need to do for myself. Maybe that is the doctor appointment, maybe that is I can go and go to the gym or go to a yoga class or meet up with a friend to just have coffee, right? It's reminding yourself that it is all on the thoughts that I have about myself. It's the narratives that I say to myself that make me feel that I'm supposed to do it all. And I get it. Sometimes these narratives are built from your own mom. Like sh your mom did it this way, and that's the way that I have to do it, right? It's this is the only way that it has to be because that's what I was taught. And really, it's reminding yourself that your life is your life, and you have to figure out what works best for you because what worked for your mom doesn't necessarily work for you. And once you have that clear, it'd be so much easier for you to set those boundaries of saying no to people or situations or anything that gets in that way. For example, if today you had plans to go to the gym when your husband takes the kids to their soccer, and maybe someone calls you and says that they need your help with something, it is your opportunity to really say, I would love to help you, but I'm not gonna have time today. How about you know, we check in tomorrow? And learning that it's okay to say no and knowing that it's okay to let people down because you are doing like you have your own set of expectations for yourself. And so it's important for us to just remind ourselves that in order for us to get our rest, to take care of our health, our physical health, our mental health, just to feel good, have our happiness be at the top of that list, that it's okay for us to set those boundaries that do not align with that life that we truly want for ourselves. And I also think that with that mindset shift is also rejecting that we have to be perfect in everything that we do, right? That we have to have the house perfectly clean. And if the house is not perfectly clean, then I'm not going to give myself permission to take a break, right? I can only take a break if the whole house is clean. I can only take a break if all these things are done. And so it's reminding ourselves that it's okay that not everything is done. Because what's more important, again, if it is self-sacrificing, it's not worth it because you're not gonna be okay, right? The house is clean every single day, but you don't because of that, you haven't given yourself any time to do anything, like to get rest, um, to do anything for fun, to take care of your your own needs. The house is gonna be dirty, the house is gonna be messy from time to time, and we have to learn how to release that and let that go. And honestly, that's the ultimate act of self-care, which is investing in myself and being really honest with me about what I truly want, which I know is really hard for us women. I mean, I hear this so much, and so it's really important for us to remind ourselves that I am important, right? Like I need to take care of me just as I take care of my kids and my family, just as I take care of my responsibilities at work. I also have to remind myself that I am important and taking care of me is just as important as doing the other things that I need to do. And if anything, more important because if I don't make it to the doctor every, you know, every year, or if I'm not eating the healthiest or the best, I'm not saying you have to be perfect at that, right? But it's really being mindful of what are the foods that I need to eat more, what are the foods that I should probably put on the back burner and only eat once in a while so that I can have enough energy because believe me, last week I was feeling so depleted and it was not good because I didn't feel like completely focused with the things that I was doing at work. I didn't I come home and I didn't have any energy to really like take care of my home. So my home wasn't like the cleanest and the most organized, and of course that doesn't feel good, right? Because then you think, oh my god, I'm so lazy, like I'm I'm a slob. And it really isn't that, it's just that you don't have the energy for that. And for me, I don't have small kids at home. So for me, it was more about I okay, what am I doing? Like I'm eating things that are not making me feel good, I'm doing something that's not really good for me, and what's happening is I'm depleted, I'm achy, like I'm not feeling good. And that's when I decided, all right, I need to get back on track because this does not make me feel good. And again, that means I need to carve out time for me. I need to carve out time to plan some healthier meal options, or I need to plan time in the mornings to fill up my water bottle and to, you know, have a good breakfast and lunch so that I'm feeling good, right? There's those times the daily habits that we need to really incorporate, so making sure we're sleeping and all of that, but also we need to invest some pockets of time into our own care. So preparing meals and you know, doing the things that we need to do in order to feel our best. All right, my friend. So that is the end of today's episode. I hope that you got value from it because I think that this is a topic that I really wanted to share because it's what I hear all the time and experience myself, right? The whole idea that we don't have time to take care of ourselves, that when you say that out loud, it sounds silly, but it is truly what it is. We don't have time to do those things. But sometimes it's just in how we think about it, right? It's the mindset that we have about self-care. If we think of self-care as I need to carve out a whole hour to do something for pampering, it's not gonna feel as important than the the truth of really taking care of ourselves, but also reminding ourselves that it's okay to right ask for help, it's okay to delegate, it's okay to not do everything. That's normal. And what's more important, right? We can't self-sacrifice ourselves for things that are not important or that they seem important, but at the end of the day, they're not, right? Because if you think about it, if you're stuck thinking that like my house has to look perfect all the time, and that's taking you away from being present with your kids, or it's taking you away from going for your daily walks, then really it's not worth it because at the end of the day, you're not gonna feel good, you're gonna miss out time with your kids who are growing, and one day they're gonna be out the house for what to have a clean house, right? Again, clean house is good, like we should all have a nice orderly house. But what I'm talking about is that fixation on like everything has to look perfect, like, no, this can't be out of place, or I can't have dishes in the sink and those types of things because that's unrealistic. So, as I leave you for today's episode, I want you to think about take a couple minutes for yourself and just do some like journaling and some self-reflection on this topic and think to yourself, you know, what are the areas of my life that maybe I need to really refocus on? Maybe I'm thinking about it differently. I'm thinking about it as all this extra time that I need to come up with in order to like feel, you know, good. But truth is sometimes it's those little habits of really helping yourself to say, like, what are the habits that I am doing right now that maybe I need to change up? Maybe I need to really, maybe it's sleep. Maybe I'm noticing that I'm spending so much time at night doing other things when I literally could just pick a bedtime and go to bed a little earlier so I can wake up with so much more energy. Maybe it's really planning time on a Sunday or a Saturday, whatever works for you, to just like plan out some healthy meals that you can have for the week so that you're not running around ordering food and again not feeling good. Or maybe it's thinking about, you know, what is it that I want to do? Maybe do I want to exercise more? Do I want to go on daily walks? And what would that look like? How would that how could I put that, incorporate that into my daily schedule? Could that be I want to take my full lunch break and so I'll eat for 15 minutes or 20 minutes and then the other 10 minutes I will go for a walk? Or is it that maybe like after dinner I go for a walk while the my husband, you know, stays with the kids, I'll go for my daily walk by myself and I go and use that time for me. Or maybe do you want to attend a yoga class or something I definitely want to do? So this is something that I'm gonna be doing is really look looking at incorporating some type of yoga um stretching into my day to make my muscles feel better. So, really like look at that. I think the other thing too is think about your health and your wellness, you know. Like, are you good with attending your doctor appointments, your dentist appointments? And if not, maybe that's something that you need to work on, right? Maybe it's really being clear about I haven't gone to the doctor in over a year. It's time for me to schedule that appointment, and I'm going to schedule it at a time that's gonna work for me. So it might be right after I drop off the kids, it might be in the middle of the day, while my lunch break, whatever it is, but really like being mindful and reframe that mindset that's as you know what, self-care means that I have to be selfish and that I have to like have all this extra time. But the truth is that self-care is how I take care of myself on a daily basis, and it's the habits that I do, so maybe it's really again just sit down with a piece of paper and reflect on this and really like identify that. Identify what are the habits that I'm doing really well and what are the habits that I need to, you know, just do better with, and what are the areas of my life that I can really incorporate more so I can feel my best and just increase my ability to care for myself so much better. Okay, so I'll leave with that, and I hope that you enjoyed this episode. If you did, I would be so grateful if again if you would leave me a review and also hit that share button and send this to a friend who could really use this information because you know that we all as women need to support each other, and I know that you probably know more than one woman in your life who falls into this category because I know I do, and I know I'm gonna be sharing this episode with a few of you know women in my life. So make sure you hit that share button, and I will talk to you guys again next week. Take care. Thank you so much for joining this conversation today. I hope this episode was helpful to you on your healing journey. Don't forget to subscribe so you never miss an episode packed with valuable tips and insights designed to empower you. If you found value in this episode, I'd be so grateful if you left me a review wherever you're listening from and share your thoughts and feedback. This really helps me to reach more women just like you. Thanks for listening.