Put Your Oxygen Mask On First
Why prioritising your health isn’t selfish - it’s the most important thing you can do for yourself and everyone you love
A few months ago on a flight, I sat opposite a mother with her nine‑month‑old - big eyes, chubby cheeks. During the safety demo, the one I’ve half-ignored a hundred times, I actually listened when they said, “Put your own oxygen mask on before helping others.” The mother looked at her baby, and I knew she’d try to help him first. That feels like love right, but if that mom doesn’t secure her own mask first, she’ll pass out and who is then there to help her baby?
Now - you might not have a baby on your lap. But I’d wager there’s someone in your life who depends on you. Maybe it’s your children. Maybe it’s an ageing parent who needs you more with every passing year. Maybe you’re the strong friend the one everyone rings when things fall apart. Maybe you’re holding enormous responsibility at work, or quietly keeping everything together at home. Maybe, if you’re really honest, the person who needs you most right now is yourself.
Whoever is in your life that needs you - you cannot be there for them if you are running on empty.
This is the reality for so many women in midlife, the squeezed middle. We give and give to our families, our parents, our friends, our work and somewhere along the way, we drop ourselves off the list entirely. We tell ourselves we’ll rest, we’ll start implementing healthy habits when things calm down. But in reality things never fully calm down, do they?
And so we keep going and going - tired, stretched, running on fumes and good intentions.
Let’s clear up two big myths.
Myth 1: Putting your health first is selfish. False. When you’re well you have more energy, patience, and presence. Caring for yourself helps everyone.
Myth 2: It takes hours you don’t have. False. You don’t need a gym or long routines. Ten minutes of prep the night before, a few 10-minute walks during the day, and a steady bedtime routine add up. If you track your time, you’ll find these small pockets are there and they will make a real difference.
Ask yourself honestly…
How much time do you spend scrolling your phone or flicking channels? When do you actually go to bed? I ask myself these too - not to judge, but to notice. If you can’t find three 10-minute breaks for a short walk or fresh air, or you’re often asleep after midnight, that shows how overloaded you are. Sleep isn’t laziness; it’s one of the main foundations of health.
Don’t wait for perfect conditions. Start where you are with what you have. Big goals get easier when you take small, regular steps. Consistent action not perfection does create progress.
I was listening to a podcast recently - Ray D’Arcy Daily where people were asked: “What would you like to do daily but you don’t”? Almost every single answer was connected to health. It’s already in the back of our minds. We know what we need. We just haven’t given ourselves permission or don’t have the structure in place to make it happen yet.
Today I am asking you to give yourself permission.
Your call to action - start small, start today
Ask yourself two questions: What am I prioritising right now? And: What would I like to prioritise? The gap between those two answers is where your health lives.
You don't have to overhaul your life. You just have to begin. Choose one thing - one small, doable thing and protect that time like it matters. Because it does. Because you do.
Don't wait for burnout. Don't wait until your body forces you to stop. Put your oxygen mask on first, for yourself, and for everyone you love.
To help you get started - try this health challenge
Give yourself the gift of a proper night’s sleep
Sleep is often the very first thing we sacrifice when life gets busy and the last thing we protect. But poor sleep affects everything: your mood, your energy, your hormones, your ability to cope. This week, try this simple wind-down challenge for just seven nights and notice how you feel by the end.
1. Set a bedtime and keep it. Pick a time that allows you 7 to 8 hours and commit to it every night this week and yes, even at the weekend. Your body loves consistency more than you might think.
2. Phone down 30 minutes before bed - leave it outside the room. Swap the scroll for something quieter a few pages of a book, a herbal tea, even just sitting still for a moment. You’ve earned the quiet.
3. Try one minute of slow breathing. Before you close your eyes, breathe in for 4 counts, hold for 4, out for 6. Just one minute. It tells your nervous system it’s safe to rest.
4. Get natural light before the phone. Before you reach for your phone in the morning, open the curtains. Even a few minutes of natural light signals to your body that the day has begun. It helps set your circadian rhythm - your body's natural internal clock which plays a big role in how well you sleep that night.
Remember; Small, steady changes matter. You don’t need perfection just the courage to prioritise yourself.
How I can help
Not sure where to start? That's okay - most of us aren't. Think of this as putting your oxygen mask on first, you're ready to put yourself first and would love a little help figuring out where to begin, I'd love to chat. Book a free, no-obligation discovery call and let's take that first step together.