#6 - I Don’t Have Time for Myself
Reclaiming Play, Art, and Self-Expression - Because “Me Time” Isn’t a Luxury, It’s a Lifeline
What You’ll Find in This Module:
✔️ A recording of the teaching portion (no group sharing included)
✔️ A written breakdown of the session so you can revisit the key pieces
✔️ Journal + art prompts to explore in your own time, at your own pace
The Thought: "I don't have time for myself."
This automatic negative thought (ANT) keeps you stuck in survival mode, believing that your needs don't matter.
Why This ANT Bites
When you believe this thought, you:
Wait for permission that never comes
Feel guilty for wanting time alone
Burn out from constant giving
Lose connection to who you are outside of motherhood
The Reality Check
Research shows mothers who prioritize personal time have:
Lower stress levels
Better emotional regulation
More patience with their kids
Greater life satisfaction
Translation: Taking time for yourself makes you a better mom, not a selfish one.
Flip the Script
Instead of "I don't have time for myself," try:
"I create time for what matters to me."
Because here's the truth: You don't find time. You make it. You protect it. You claim it.
Your Go-To Coping Tool: The 2-Minute Reset
When "I don't have time for myself" pops up, use this immediate response:
STOP - Notice the thought BREATHE - Take one deep breath
CHOOSE - Ask yourself: "What can I do for ME in the next 2 minutes?"
Then do it. Right now. Even if it's:
Step outside and feel the sun on your face
Put on a song that makes you smile
Write one thing you're grateful for about yourself
Stretch your arms above your head
Text yourself a kind message
The point isn't the activity—it's proving to yourself that you matter enough to take 2 minutes.
Your Challenge
This week, notice when this ANT shows up. Then ask yourself:
What would I do if I had 15 minutes just for me?
When did I last do something purely for joy?
What's one small thing I can do today that's just mine?
Remember: You were a whole person before motherhood. You still are. You don't have to disappear into your roles to be a good mom.
Time for yourself isn't selfish—it's survival.
🧠 5 Brain Dump Sentence Stems
"If I had a whole day to myself, I would..."
"The last time I felt truly like myself was when..."
"I'm afraid that if I take time for me, people will think..."
"The part of myself I miss most is..."
"If no one was watching or judging, I would love to..."
🧘♀️ Meditation: “Returning to Yourself”
Find a comfortable position. Close your eyes or soften your gaze.
Take three deep breaths. With each exhale, let your shoulders drop.
Now imagine yourself in a place that feels completely yours. Maybe it's a room, a garden, a mountaintop, or somewhere that doesn't exist yet. This is your internal sanctuary—a space that belongs only to you.
Look around this space. What do you see? What colors surround you? Is it quiet or filled with sounds you love?
Notice that here, in this space, you don't need to be anything for anyone. You don't need to solve problems, make decisions, or take care of anyone else's needs.
Here, you can simply be.
Feel into the part of yourself that exists independent of all your roles. The part that has dreams, curiosities, and desires that are completely your own.
What does this part of you want to tell you? What has she been waiting to say?
Listen without judgment. Just receive.
When you're ready, know that you can return to this space anytime. It's always here, waiting for you.
Take three more deep breaths and slowly open your eyes.
🎨 Art & Written Journal Prompts
Art Journal: Create a visual representation of your inner sanctuary from the meditation. Use colors, shapes, symbols, or words. Don't worry about it being "good"—let it be a map back to yourself.
Writing Prompt: "The woman I am when no one is watching is..." Write for 10 minutes without stopping. Let yourself discover what emerges.
BONUS: Self-Discovery Prompts
Available in your client portal for deeper exploration
Art Prompt: "A Letter to My Younger Self"
Write a short letter to your child self about what she loved to do and what you'd tell her about your life now
Surround the letter with playful doodles or colors
Reflect: What parts of her do you want to bring back?
Writing Prompt: "The Me That Got Lost" Complete: "Before I became a mom, I used to..."
What changed when you became a mother?
What parts of yourself got buried under responsibility?
How could you gently bring some of those things back?
Writing Prompt: "If Time Wasn't a Factor" Describe your perfect uninterrupted day in detail, then identify small pieces you can weave into your real life—even just five minutes.
🔍 Reflection Questions
Take your time with these. There are no right answers:
What would change in my life if I truly believed I deserved time for myself?
What stories about "good mothers" am I carrying that keep me from taking care of my own needs?
If my daughter/son grew up watching me prioritize everyone else's needs above my own, what would they learn about their worth?
How might making time for myself actually serve my family?
💡 Key Takeaway for This Module:
You are not just a mother. You are a whole, creative, playful, worthy person.
And you deserve to exist fully—outside of what you do for everyone else.
🔥 Want to keep going? This week, commit to one small act of play or creativity.
🎨 Five minutes of doodling.
💃 Dancing to one song in the kitchen.
📖 Reading something just for fun.
No guilt. No justification. Just you—being you.
