We all know the advice: “To feel better, take care of yourself.” Eat well, sleep early, journal, meditate, move, hydrate, and breathe deeply. But if you’re a dentist juggling patients, school drop-offs, business admin, and endless life tasks, some days, just getting through the basics feels like a marathon. On those days, even the word “self-care” can feel exhausting.

Here’s the truth: self-care doesn’t have to be a big ritual or another item on your to-do list. Especially on the days you’re overwhelmed, low-energy, or just plain done, self-care needs to be gentle, simple, and kind.

Here’s how you can show up for yourself, even when you really can’t be bothered:

1. Use the 10% rule

Can’t do everything? Do just 10%.

• No energy for a 30-minute workout? Stretch for 3 minutes between patients.
• Skipped lunch? Add a handful of almonds or a banana to your coffee run.
• Feeling overwhelmed? Just write one sentence in your journal.

Doing something — even 10% — is better than nothing. You’ll feel more human, less pressured, and more compassionate toward yourself.

2. Do a 60-second reset

When your day feels out of control, take one full minute to:

• Take 5 deep, conscious breaths.
• Sip a glass of water slowly.
• Stretch your shoulders.
• Cuddle your child, partner, or pet.
• Step outside for fresh air.

Small resets help break autopilot mode. These micro-moments reconnect you to yourself, helping you reset — without needing time, money, or effort.

3. Give yourself permission to pause

Speak these words out loud:

• “I allow myself to rest.”
• “I allow myself to not do it all today.”

It may sound simple, but saying this breaks the cycle of guilt we all carry — the guilt of not doing more, not being everything to everyone. Remember – a burnt-out dentist is not an efficient one. A drained mum can’t be a present one. Give yourself the same kindness you’d offer your children, your patients, or your best friend.

4. The small wins still count

On the days you don’t do yoga, drink green smoothies, or journal by candlelight — that’s okay.

• Did a great filling? ✅ Win.
• Got your child to school on time? ✅ Win.
• Managed to laugh with a colleague? ✅ Win.

Self-care is also about perspective. You are doing enough. And most importantly, you are enough. Even on the days you can’t be bothered.