Taking care of yourself

Introduction: Self-care and the working parent

why it's important to take care of yourself / by Daisy Wademan Dowling

Section 1. Give yourself a time out

look at how you spend your time: Give yourself permission to recharge

to care for your children, you need to care for yourself / by Elizabeth Grace Saunders

Working dads need "me time," too

they're just as likely to put everyone else first / by Alyssa F. Westring and Stewart D. Friedman

Does your schedule reflect your values? Organize your time around what's important to you / by Elizabeth Grace Saunders

6 ways to weave self-care into your workday

tiny changes to your routine can make a big difference / by Amy Jen Su

Do more by doing less (at home and at work)

an exercise to identify unnecessary tasks / by Kate Northrup

Section 2. Learn to talk

communicate your needs: 4 conversations every overwhelmed working parent should have

with yourself, at work, and at home / by Joseph Grenny and Brittney Maxfield

Signal your family commitments to your coworkers

dads especially / by Scott Behson

How to communicate your self-care needs to your partner

tips for a calm, thoughtful discussion / by Jackie Coleman

Too much to do? Here's how to ask for help

get the support you need / by Heidi Grant

Section 3. Deep breaths

check your mental and emotional health: Stop feeling guilty about what you can't get done

practice self-compassion

and acceptance / by Art Markman

How to refuel when you're feeling emotionally drained

replenish your energy / by Monique Valcour

Let go of perfectionism

it's ok to drop the ball sometimes / by Alice Boyes

How busy working parents can make time for mindfulness

during coffee, meal prep, or your commute / by Michelle Gale

Section 4. Time for your check-up

prioritize physical well-being: How regular exercise helps you balance work and family

it decreases stress and increases self-efficacy / by Russell Clayton

Find exercise in life's margins

every little bit counts / by Nick Crocker

How working parents can prioritize sleep

habits to follow when it feels like you don't have the time / by Amie M. Gordon and Christopher M. Barnes

Parents, take your sick days

don't be a martyr / by Tim Sullivan

Section 5. Recess

make your time off matter: The case for having hobbies

they let you relax, learn, and connect with others / by Scott Behson

Make friendships a part of your routine

spend time together through shared experiences / by Neal J. Roese and Kyle Dobson

How to get the most out of a day off

take a break from the day-to-day / by Elizabeth Grace Saunders

Get in the right state of mind for vacation

unplug, be present, and have fun / by Alexander Caillet, Jeremy Hirshberg and Stefano Petti

Epilogue. Try it, you might like it: It's not selfish to take care of yourself

test it for a month. See how you feel / by Stewart D. Friedman.