Self care time

See how much time you want for yourself each week, how much you get, and the gap.

Your details

Minutes a day you would like for yourself
Minutes a day you get now
Days a week to protect

Self care on 5 days a week

2 h 5 min

a week still to find, about 25 minutes on each of those days

  • You would like225 min a week
  • You get now100 min a week
  • Something active (suggested share)18 min a day
  • Time with someone (suggested share)14 min a day
  • Something just for you (suggested share)14 min a day

Look for the gaps you already have: the first 10 minutes after work, the walk to the shop, the last half hour before bed with the phone in another room. The NHS 5 steps (connect, be active, learn, give, notice) are a handy menu for what to do with the time.

The working

Wanting 45 minutes, getting 20, on 5 days

You would like 225 minutes a week and get 100, so the gap is 2 h 5 min, or 25 minutes on each of those 5 days. The suggested split for your 45 minutes is about 18 minutes of something active, 14 with someone and 14 just for you.

Why split it?

A mix tends to help

The NHS 5 steps to mental wellbeing put connecting with people, being active and noticing the moment side by side. A mix stops self care becoming one more chore, and if one part falls through, the others still happen.

Finding 25 minutes

Look for gaps you already have

  • The first 10 minutes after you get in, before anything else
  • A walk at lunch instead of eating at the desk
  • Phone in another room for the last half hour
  • Saying no to one thing this week

Read with care

What this cannot tell you

  • Make time appearIf caring or work leaves no room at all, that is worth talking about, not squeezing harder.
  • Know what restores youFor some it is a run, for others a nap or a phone call.
  • Replace supportIf you are struggling, more me time will not fix it on its own.

Questions

Common questions

How much self care time do I need?

There is no set amount. What matters is that it happens regularly and that it is genuinely restful or enjoyable for you.

Why is there a split between activity, people and time alone?

It draws on the NHS 5 steps to mental wellbeing. It is only a suggestion; change it to suit you.

I am a carer and have no time. What can I do?

Ask your council for a carer's assessment, which can lead to breaks and support. Carers UK has a helpline too.

Is self care selfish?

No. Looking after yourself makes it easier to look after everything and everyone else.

Sources

Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.

If things feel heavy

You do not have to wait until things are bad to talk to someone. Your GP can help, or you can refer yourself to NHS Talking Therapies. Samaritans on 116 123 are free, day or night, you can text SHOUT to 85258, and for urgent help call NHS 111 and choose option 2. Call 999 if you or someone else is in danger right now.

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