There are habits that support basic human nervous system regulation and health. A consistent sleep and meal schedule allows you to stay rested and nourished. Taking breaks during the day helps you slow down or energize as needed. Setting aside time in the morning and evening to floss, brush, wash, and care for your body helps you feel good and prevents problems from cropping up later.  Depending on your daily tasks, you might need time to stand up and move around, or time to sit down and relax. When your body is cared for you can think more clearly, stay calmer, and have more energy to cope with every day. 

Intentionally meeting your own needs reinforces the message: I matter too. This counters the expectations of constant self-sacrifice. Fitting in regular activities that you like provides fun and fulfillment in your life. It can be going to your weekly book group or taking walks in nature. It might mean being the one to pick the restaurant or movie rather than always letting someone else choose. At work, it could be advocating for a day or time that is meeting free, so you can focus on getting through the list of tasks that need to be done. Noticing what adds to your life and speaking up about it decreases exhaustion. 

As you build and use regular habits to care for yourself, notice who provides you with encouragement. While you have to take the lead to prevent your own burnout, you will likely need support from others. At home, family members can join in or give you space to recharge depending on what you need. At work, supervisors can support and respect time for meals, deep work, and movement breaks. Older children can learn that adults need time to have fun and to care for themselves. Everyone benefits when you are not running on empty.