You Can’t Pour from an Empty Cup: 5 Ways to Prioritise Yourself Without Guilt
by Kristina Karlsson
Have you ever felt close to completely drained, like you have nothing left to give?
Maybe you’ve been running around taking care of everyone else—your family, your work, your commitments—while neglecting yourself in the process. If that sounds familiar, you’re not alone.
...it's something I explored in this podcast episode here.
We live in a world that praises busyness, but here’s the truth: You can’t pour from an empty cup. You have to take care of yourself first.
In this post, I’ll share five simple but powerful ways to prioritise yourself—without guilt—so you can live, love, and give from a place of abundance rather than exhaustion.
1. Create Daily Self-Care Rituals
Self-care isn’t about extravagant vacations or expensive spa treatments (although those can be wonderful too!). It’s about the small, daily actions that help you feel nourished and energised.
Try incorporating these into your routine:
- Take five minutes in the morning to journal or set an intention.
- Enjoy your coffee or tea without distractions.
- Move your body—stretch, do yoga, or take a short walk.
- Light a candle, listen to music, or take deep breaths.
These small moments of self-care add up and create a sense of balance in your life.
2. Set Boundaries & Learn to Say No
Many of us overcommit, saying ‘yes’ when we really mean ‘no.’ But constantly giving to others without replenishing yourself leads to burnout.
Try this:
- The next time someone asks for your time, pause before answering.
- Ask yourself: Does this align with my priorities?
- If it doesn’t, politely decline—without guilt.
Protecting your energy is not selfish; it’s necessary.
3. Do Something Just for You
When was the last time you did something purely because you wanted to?
Whether it’s reading a book, booking a massage, or taking a solo coffee date, giving yourself permission to prioritise joy is essential.
4. Retreat & Recharge
Stepping away from your daily routine is one of the most powerful ways to reconnect with yourself.
That’s why I created the ‘Re-Connect with You’ Retreat—a one-day retreat designed to help you pause, reflect, and fill your cup.
5. Practice Gratitude & Reflection
Writing down three things you’re grateful for each night can shift your mindset and help you appreciate the beauty of the present moment.
Final Thoughts
Prioritising yourself isn’t selfish—it’s necessary. When you take care of yourself first, you show up better for the people and things that matter most.
So, this week, ask yourself: How can I fill my own cup first?
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