5 cup filling ideas for the Woman who feels worn out

​Are you running on empty and taking care of everyone and everything except yourself? I see it all around me and I’ve been guilty of it plenty of times.

You know you should take better care of yourself but you’re too busy, too tired and too overwhelmed. If and when you do get a breather, you probably hit the couch for a Netflix fix or get lost scrolling social media. These are great options to tune out but they are far from cup-filling or stress-reducing. 


Fill that cup and feel better

Filling your own cup first means making yourself more of a priority. A priority over others at times and that may not sit too well with you.  If that’s the case, keep in mind that your self-care means not only will you feel better but you’ll be able to take even better care of others. 

When your cup is full you can operate as your optimal self. 

I don’t know about you, but I’m a much nicer person when I’m fully functioning and  feeling good. 

You know you’re going to keep taking care of things, so now you have a choice to make. You can do it from an energised, feel-good place or you can do it from a place of resentment and bitterness, which is how we start to feel when we get worn out and still have so much to do.

If you’ve decided to give filling your own cup a try, here are 5 suggestions that I’ve personally chosen for you if you’re feeling depleted and don’t know where to begin.

​5 minutes of focused gratitude will change your life
Start a gratitude journal in which you document each day at least 5 things that you are grateful for in your life. It need only take 5 minutes of your time.

You can be grateful for people, things, experiences, places, or circumstances and once you get journaling, you won’t be short of ideas.

Dedicating time each day to feel grateful will rapidly shift your vibe in the moment as well as your perspective of your life. 

It’s a real game-changer when it comes to filling up your cup and feeling good. To go deeper in your gratitude write a sentence about ‘why’ that person, place or thing makes you feel so damn grateful. 



Get moving on your goals
Setting a new goal for yourself will get you excited about something and help you focus on what is good for you. If you’re feeling run down I recommend setting a health goal, so you are simultaneously doing good for your mind, body and energy levels. 

Start with something small and just a little bit of a stretch if you need to. Perhaps a 15-minute walk around the neighbourhood each day, or a morning yoga session. Make it a daily habit.

If you’ve got something bigger in mind, go for it. The criteria are that it’s something you enjoy and that makes you feel great afterwards. Don’t forget your health goals can include exercise, food/nutrition, relaxation, sleep etc.


Getaway with yourself for yourself
A change of scenery can do wonders to break that feeling of monotony and the real gift comes when you go somewhere or do something by yourself, for yourself. Without a companion, you don’t have to take anyone else into consideration and are free to do as your heart desires.

Book an overnight stay in a gorgeous hotel or a beach shack or take yourself to your favourite restaurant for dinner. How about a picnic in the park with your book or journal?



Change something you can see for immediate effect
Fill your cup instantly with a new outfit or a haircut that says ‘I am a woman who takes excellent care of myself.’ Investing in yourself in this way gives you an immediate result, a feel-amazing experience and sends a message to the Universe that you are worth it.

A budget-friendly way to do this is to declutter your space. Get rid of everything you don’t need or want, or that makes you feel stressed or unhappy when you see it. Your bedroom, office and wardrobe are the best places to begin. You’ll feel so much better when it’s done and if you’re pushed for time, commit to just 10 minutes per day to work on it.



A daily dose of me-time is not a luxury 
No matter how busy you are there are at least 10 minutes in your day that you can find to nurture yourself. Longer is better but start where you can.

Gift yourself some me-time each and every day. Do whatever makes you feel good during and after that time. Read your book, take a bath, go for a walk, journal or stand on your head if that’s what does it for you. 

Tony Robbins says “if you don’t have 10 minutes for yourself, you don’t have a life.”

You can do this! Me-time is not for scrolling social media, putting on the washing or calling your mum. Make it about you and be consistent with it every day. 


Now that you’ve got some ideas take 3 minutes to write a plan. What will you do and when will you do it? Decide now to give yourself the opportunity to fill your own cup and become a better functioning human being - for everyone’s sake. 

If you want more ideas download my free PD - Ignite Your Joy – The Ultimate Bucket List to Challenge Yourself for 32 ideas on ways to find that spark again. Simple, easy and even free suggestions to get you back on the journey to your inspired life. ​
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​Meet Melissa Kay 
A mother, lover of life, personal growth, and good coffee, Melissa has a passion for inspiring and helping others to dream big and take action. She owns and runs Melissa Kay Coaching where she focuses on empowerment and lasting transformation, so her clients can create a life and business they truly love. 
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