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Taking care of yourself.

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Boston, Massachusetts : Harvard Business Review Press, [2021]

Self-care, Health.

Work-life balance.

Parents -- Mental health.

Employees -- Mental health.

9781633699786 (paperback) :

HBR working parents series.

xviii, 194 pages : illustration ; 22 cm.

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.

"Don't let your own needs fall by the wayside. Take the kids to school and get to work by nine o'clock. Plan your child's birthday party while eating lunch. Reschedule your dentist appointment. Draft a report for your boss, then rush to pick up your children and start the nighttime routine. Send a few more emails before going to bed. When in your day did you take time for yourself? Too many working parents focus solely on those around them, completely losing sight of what they need themselves. But neglecting your own needs and wants can prevent you from being healthy, productive, and happy. Taking Care of Yourself provides expert advice to help you identify what you value most out of your work and home life, make choices that align with those values, and manage the emotions that come with them. You'll learn to: prioritize the areas of your life that are most important to you--and let go of what's not, cope with the sacrifices you're making both at work and at home, deal with the feelings that come with being a working parent, including guilt, carve out time for your mental health and your physical well-being, communicate your needs and expectations with your boss and your family, feel more present both at work and at home"--

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