Self-Care Ideas for Dual Careers

Below are evidence-informed self-care ideas that work especially well for women carrying a dual load (full-time job and a “second job” commitments like refereeing), with a focus on healthy re-energising that’s realistic in short windows.

Box breathing (SEAL-style)

  1. Inhale through the nose for 4

  2. Hold for 4

  3. Exhale (nose or mouth) for 4

  4. Hold empty for 4. Repeat for 3–5 rounds.

Micro-recovery during the day (2–10 minutes)

Micro-breaks (very short breaks between tasks) show small but reliable improvements in vigour and fatigue.
Practical options:

  • 2-minute “RESET”: stand tall → look into distance → sip water → long exhale → drop shoulders

  • 60–90 sec movement snack: stairs, brisk corridor walk, 10 bodyweight squats (raise energy without needing “a workout”)

“Switching off” as a skill (not a luxury)

Psychological detachment from work (mentally switching off) is strongly linked with lower fatigue/exhaustion and better sleep/wellbeing.
Practical options:

  • End-of-day shutdown ritual (3 minutes): write tomorrow’s top 3 → close laptop → change environment (even just a different room)

  • Digital boundary: mute work notifications after a set time; protect “recovery windows”

Boundaries and role design reduce work–life strain

Boundary management and “boundary control” are linked to lower work–family conflict (and more enrichment) in workplace research.
Practical options for dual-career women:

  • Green/Amber/Red people & commitments list (who/what restores vs drains)

  • One sentence boundary script: “I’m on a match week currently, I am free properly on Sunday.”

Breathwork for rapid downshift (5 minutes)

A study found 5 minutes/day of structured breathwork improved mood and reduced anxiety; exhale-focused breathing (“cyclic sighing”) performed particularly well vs mindfulness.
Practical options:

  • 4-in / 6-out for 5 minutes

  • Cyclic sighing (inhale → small top-up inhale → long slow exhale) for 3–5 minutes

Protecting health behaviours when life gets squeezed

Work–family conflict is associated with worse health behaviours (e.g., sleep disturbance, poorer diet, less activity).
Practical options:

  • Minimum effective dose:

    • sleep: protect a consistent wind-down

    • nutrition: “two snacks = one meal” plan when traveling

Self-compassion reduces stress (especially for perfectionists)

Self-compassion interventions show small-to-medium reductions in stress/anxiety.
Practical option (30 seconds):

  • “Same team talk”: speak to yourself like you’d speak to a colleague/ref you respect