Today, I wanted to write something perfectly calm and uplifting. But if I’m honest — I’m not feeling my best. A few disturbed nights’ sleep, feeling a little under the weather, and noticing some anxiety creeping in about the weekend ahead are all playing their part.

Then there’s the quiet guilt that sneaks in when the energy isn’t there — when the list of “shoulds” feels louder than anything else. That voice that says, You should be doing more. You should be coping better.

But maybe that’s exactly when self-care matters most.

As a counsellor, one of the first things we were taught is that to truly support others, we have to look after ourselves first. It’s something that sounds simple but takes real practice — learning to pause, to listen inwardly, and to prioritise a little of me. And it’s not just true for counsellors; it applies to all of us — in family life, work, and friendships alike.

One of the ways we learned to recognise this was through writing — journalling, in particular — a practice that helps us untangle our thoughts and notice how we’re really feeling. Since qualifying, I’ll admit I haven’t given it much time (I hope my tutors don’t read this!).

In many ways, A Little Friday Pause has become my own kind of journal — a weekly moment to reflect, to remember that I’m human too, and to gently remind myself (and maybe others) that we’re all doing our best.

If you feel journalling might be helpful for you, remember it doesn’t need to be neat, wise, or even finished. It’s simply a small act of checking in — a quiet space to breathe on the page.

If you’re not sure where to start, there are plenty of great resources online, but here are a few prompts around self-care to get you thinking:

🌿 What does self-care actually look like for me right now — emotionally, physically, and mentally — and how has that changed over time?

🌿 What are three signs that I’m neglecting my self-care, and what simple actions help me get back on track when that happens?

🌿 If I gave myself permission to prioritise one act of self-care this week, without guilt, what would it be and why?

Sometimes, self-care isn’t about grand gestures or picture-perfect moments of peace. It’s about recognising that you’re still showing up — even gently, even imperfectly. It’s about noticing the small things you’re managing despite how hard it feels.

Maybe it’s answering that one email, getting out for a short walk, feeding yourself something simple, or just allowing yourself to stop. Those small acts count. They are quiet reminders that you’re doing your best — and that’s enough.

So today, I’m trying to pause and name one thing I’m doing well enough, rather than focusing on everything I’m not. It’s a softer kind of self-care, but it feels real.

If you’re reading this and feeling a little worn down too, take a breath.
Notice one thing — however small — that you’ve done well today, even if it’s just making it through the morning.

💛 What’s one thing you’re doing well enough today?

Part of the 🌿 A Little Friday Pause series — gentle weekly reflections on slowing down, reconnecting, and being kind to yourself.