“I’ll be right there!” “Mommy will play in a minute.” “I just need to do one more thing.”
Sound familiar? Or maybe it’s just me? I find my own behavior is the most difficult for me to change. When starting services with a new client, some of the first things I do are implement a motivational system and an activity schedule to structure the session. So why do I have so much trouble implementing these systems for myself?
There’s always another program to write or more materials to create. Our work never truly ends—but that doesn’t mean we shouldn’t take time for ourselves. We do an excellent job teaching our clients leisure and self-care skills, but what about ourselves? Yes… even behavior analysts need self-care. It’s easy to get caught up in work, but it’s essential to set aside time to recharge.
Schedule Time for Yourself
Those daily activity schedules you create for clients? Try making one for yourself. A structured routine can help balance work, chores, family time, and personal time. Consider time blocking—apps like Time Finder allow you to assign specific time slots for tasks, helping you stick to a schedule and prioritize effectively. You’ll even get alerts reminding you to follow through. Genius!
Use Reinforcement to Stay on Track
As much as I don’t want to admit this, I benefit from tangible reinforcement—especially when it comes to chores. A sparkly clean floor isn’t always enough motivation to grab the mop. Consider rewarding yourself for following your schedule. Apps like Fabulous: Motivate Me!, Forest: Stay Focused, Strides: Habit Tracker, and Coach.me can provide visual motivation and help you contingently self-deliver rewards. Reinforcement isn’t just for our clients—we need it too!
Set Boundaries Between Work and Personal Time
Set clear boundaries by deciding when you’ll stop responding to emails, texts, and calls. Try to have dedicated time where you are 100% off the clock. A practical tip? Put your phone in a locked box and give your significant other the key. Also, designate a specific workspace—when you leave that spot, work is officially over!
Engage in Self-Care Activities
Find creative ways to maintain social connections and relaxation. Meet friends for coffee or lunch, set up a FaceTime or Zoom call with them.
Looking for ways to stay active? YouTube offers endless exercise videos for solo or family workouts. You can even exercise with friends virtually. Other self-care ideas include giving yourself a mani/pedi, baking cookies, starting a new hobby, or finally reading those books collecting dust on your shelf.
Prioritize Yourself So You Can Help Others
Taking care of yourself ensures you can continue to provide effective intervention to your clients. Self-care isn’t selfish—it’s necessary. Schedule time, set boundaries, and reinforce your efforts so you can maintain a sustainable and fulfilling career while also enjoying life.
Remember, even behavior analysts need self-care!
