Redefining Self-Care: Boundaries, Balance & Breaking the ‘I Don’t Have Time’ Myth with Melanie Cool

In this refreshing and empowering conversation, Heidi Hadley sits down with Melanie Cool, licensed psychotherapist, integrative medicine practitioner, and behavior-change expert, to challenge everything we think we know about self-care.

Forget the bubble baths and scented candles — Melanie shares how true self-care is less about pampering and more about boundaries, self-respect, and reclaiming time and energy for what truly matters.

Together, Heidi and Melanie explore how changing your belief systems — especially the all-too-familiar “I don’t have time” narrative — can radically shift your physical, emotional, and mental wellbeing.

🧠 What You’ll Discover

Why self-care isn’t selfish: Melanie breaks down why setting boundaries is an act of emotional intelligence and integrity, not guilt.

Reprogramming the “busy” mindset: How the phrase “I don’t have time” often masks deeper issues of fear, avoidance, and self-worth.

Practical self-care that works: Simple, non-fluffy tools to protect your energy and align your daily habits with your core values.

Body-based awareness: How tuning into your physical sensations helps you recognize when you’re overstretched, stressed, or disconnected.

Breaking free from old conditioning: Steps to challenge outdated patterns of overgiving, overworking, and seeking external validation.

✨ Key Takeaways

Boundaries are your best self-care tool. They teach others how to treat you and protect your nervous system from chronic stress.

“I don’t have time” is rarely true. It’s often a reflection of priorities and internalized conditioning — and it can be rewritten.

Authentic self-care is active, not passive. It’s about conscious choices, not spa days.

Your body tells the truth. Somatic awareness is key to catching early signs of burnout or resentment.

Self-care fuels service. When you fill your own cup with purpose and structure, you can give authentically — not from depletion.

🛠️ Practical Take-Home Steps

Start small: Identify one boundary you need to set this week — say no without apology.

Replace “I don’t have time” with “It’s not a priority right now” — and notice what shifts emotionally.

Schedule pause moments: Create micro-breaks to reconnect with breath and body throughout your day.

Audit your energy: Track what drains vs. restores you. Adjust accordingly.

Reframe self-care: Think nourishment, not indulgence.

🌐 Connect & Learn More

Guest: Melanie Cool
 Explore her mindset coaching, free resources, and integrative wellness programs.

PURCHASE MELANIE'S BOOK: Get Healthy! Get Happy!
CLICK THE LINK BELOW TO VIEW & PURCHASE MELANIE'S BOOK:

https://www.melaniecool.com/

Host: Heidi Hadley
Founder of Total Somatics®, guiding people worldwide in movement, mindfulness, and mindset education.

💙 Who This Episode Is For

Women juggling multiple roles who often put themselves last.

People ready to move beyond superficial self-care and create real balance.

Anyone craving permission to slow down, set limits, and live intentionally.

If this conversation inspired you, share it with someone who’s ready to break free from burnout.

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