Overcoming Common Barriers to Self-Care: A Practical Problem-Solving Framework

Making changes to support your physical and mental health can sometimes feel harder than expected. Even after overcoming ambivalence or low motivation, obstacles to self-care can still pop up — and they often require more than just willpower to move past. That’s where problem-solving skills come in.

This blog explores common barriers to self-care and shares a simple, step-by-step problem-solving framework to help you work through challenges with confidence and compassion. Be sure to check out the free worksheet to help you work through your barriers.

Why Self-Care Isn’t Always Easy

Whether you’re trying to build new habits or maintain progress, barriers like lack of time, low energy, or limited support can get in the way. These obstacles can feel frustrating and sometimes overwhelming — but they don’t have to stop you.

With a clear approach to identifying problems and brainstorming solutions, you can move past roadblocks and create a self-care routine that fits your unique life.

A Simple Problem-Solving Framework to Navigate Barriers

When challenges arise, it helps to have a structured way to break them down and figure out your next steps. Here’s a practical framework that anyone can use — whether the problem is big or small.

1. Articulate the Problem

Be specific. What exactly is the problem? Consider:

• How does it show up?

• When and where does it happen?

• How often?

2. Brainstorm All Possible Solutions

Write down every idea that comes to mind, without judging it. Even silly or unconventional solutions count! Imagine what you might suggest to a friend in your situation.

3. List Pros and Cons of Each Solution

Look realistically at each idea. What are the benefits and drawbacks? Consider how each fits your lifestyle, resources, and values.

4. Rate Each Solution

On a scale of 1 to 10, rate how effective and realistic each solution is. Rank them from best to worst.

5. Develop an Action Plan

Pick your top-rated solution and plan the details:

• What exactly will you do?

• When, where, and with whom?

• What conditions might affect your plan?

• Create a timeline and mentally rehearse the steps.

6. Predict Barriers and Adjust

What might get in the way? Adjust your plan to handle these obstacles ahead of time.

7. Implement and Review

Try your plan! Celebrate wins, and if it doesn’t work perfectly, revise and try again.

Tackling Common Barriers to Self-Care with Problem-Solving

Self-care can be challenging, especially when unexpected obstacles pop up. The good news? Many barriers can be worked through by breaking them down and exploring creative ways forward. Let’s walk through some common challenges and how you might thoughtfully approach each one to find a solution that fits your life.

Lack of Time

It’s easy to feel overwhelmed when your days are packed with work, family, and endless tasks. Sometimes the problem isn’t that there isn’t enough time — it’s that your time isn’t going where it matters most.

Try looking closely at how you spend your hours. You might discover pockets where time isn’t aligned with your values — maybe it’s a few extra minutes scrolling social media or unimportant errands.

Once you see where your time goes, imagine different ways to create space for self-care. Could you combine activities, like going for a walk with a family member? Maybe waking up a little earlier or swapping out some doomscrolling for a self-care activity? Think through what each option would look like — what benefits it brings and what challenges it might pose.

From there, choose a strategy that feels doable and plan it out with specific details: when you’ll do it, how long, and where. Consider what might get in the way — perhaps a busy evening schedule — and come up with a backup plan, like a solo stretching routine. Try it out and see what works for you, adjusting as you go.

Try This: Grab a notebook or your phone’s notes app and spend 10 minutes mapping out your typical day. Notice any moments where time might be shifted to support your self-care goals. What’s one small change you could make this week?

Limited Energy

When your energy is low, the idea of adding more to your plate can feel exhausting. The key is to honor where you are now. Notice when during the day you feel most alert and see if you can schedule self-care during those windows.

It might also help to scale your goals — instead of a long workout, a brief gentle stretch or breathing exercise might be just enough. Also, consider what is draining your energy and if there are any self-care steps that might increase your energy.  Weigh how each option fits your current capacity and what it means for your wellbeing.

Create a plan that balances effort with rest and prepare for potential hiccups like a hectic morning by having a backup option. Practicing this kind of flexible planning helps keep self-care realistic and sustainable.

Try This: Pay attention to your energy patterns today. Use the framework to create a small, energy-friendly self-care goal for this week.

Lack of Knowledge or Skills

Sometimes the biggest barrier to self-care is simply not knowing where to start or what activities would be helpful. This can feel intimidating, especially if you’re trying something new or managing complex health needs.

Begin by clearly identifying what you want to learn or improve—whether it’s cooking healthy meals, starting a meditation practice, or understanding how to manage stress. What do you need to know before you get started? Then brainstorm ways to gain that knowledge or skill: online tutorials, books, workshops, or asking a trusted professional or friend.

Look at the pros and cons of each learning option. For example, online videos are convenient but require self-discipline; classes offer support but may have costs or scheduling challenges. Choose an approach that fits your lifestyle and resources.

Create a simple plan—set aside specific times, gather materials, and set realistic goals for practice. Anticipate challenges, like feeling overwhelmed or stuck, and think about how you might ask for help or adjust your plan.

Try this: Identify one self-care skill you’d like to build. What’s a step you can take this week to start learning?

Financial Constraints

Worries about cost can stop many people from prioritizing self-care, but caring for yourself doesn’t have to be expensive. Start by pinpointing what feels most out of reach — gym fees, therapy costs, or healthy food expenses.

Then brainstorm creative, affordable alternatives. Maybe you can try free online workouts, budget-friendly recipes, sliding scale therapy, or community resources. Consider what fits your lifestyle and what trade-offs might come with each. For example, an online yoga class is free, but you won’t get feedback on your form.  

Pick the best-fit ideas, plan how you’ll integrate them into your week, and anticipate challenges like staying motivated without a class or coach. Setting reminders or partnering with a friend can help keep you on track.

Try this: Pick one self-care swap that saves money and supports your wellbeing—then schedule it into your week.

Access Issues

Not having safe or convenient places for exercise, therapy, or healthy food is a real challenge.  First, consider what specific access issues you face - Safety concerns, transportation, availability?

If your environment limits your options, look for ways to adapt your goals to your setting. Can you bring workouts indoors? Use telehealth services? Order groceries online or find community food programs?

Reflect on what’s realistic where you live. Plan when and how you’ll try them, and prepare for potential obstacles, like spotty internet or feeling isolated. Testing these ideas and tweaking your approach is part of the process.

Try this: Think about your environment and resources. What’s one practical adjustment you can make to bring self-care within reach?

Lack of Support

Not having encouragement from those around you can be discouraging. Notice how this shows up — do people question your priorities or simply not understand?

Think about ways to express your needs clearly and kindly. Sometimes, seeking support outside your immediate circle — like online communities or groups — can fill that gap.

Decide which approach feels safest and most comfortable for you, plan how you’ll reach out or set boundaries, and consider how you’ll respond if support isn’t forthcoming.

Taking these steps gradually can build confidence and help sustain your self-care journey.

Try this: Choose one friend or group that will support your self-care. Reach out today to tell them your plan.

Busy or Noisy Environment

Finding quiet for mindfulness or relaxation isn’t always easy. When and where are you most distracted? What environments are available?

Instead of waiting for the perfect moment, get creative with small opportunities. Maybe you can use headphones, close your eyes briefly at your desk, or find a tucked-away spot like your car or a closet.

Think about which of these options might fit into your day, how long you can realistically commit, and what might distract you. Having a backup plan, like a guided meditation on your phone, can help when noise or interruptions happen.

Try this: Experiment with a short mindfulness practice in your day. Where might you find a quiet moment—even if brief?

Physical Limitations or Chronic Illness

Living with pain, fatigue, or mobility challenges can make traditional self-care activities feel out of reach. Remember, self-care isn’t one-size-fits-all — it’s about finding what works for your body and current abilities.

Start by honestly assessing what you can do, rather than what you think you “should” do. This might mean adapting activities to be gentler or shorter, focusing on rest and recovery, or exploring alternative practices like seated stretches, meditation, or creative outlets.

Think through different possibilities and how each might support your wellbeing without causing harm or exhaustion. Plan your self-care around your energy and symptom fluctuations and prepare for days when your limits feel tighter.

Try this: Reflect on your current physical needs and abilities. What’s one small activity you could try this week that respects your body? Use the problem-solving approach to plan it thoughtfully and compassionately.

Putting It All Together

When a barrier arises, slow down and really understand what’s going on. Look closely at the problem, brainstorm all the ideas you can, and think through the pros and cons of each. Pick a solution that feels doable and make a clear plan — including when, where, and how you’ll do it.

Don’t forget to consider what might get in the way and prepare a backup. And finally, give it a try! Reflect on what worked and what didn’t, and adjust your plan as needed.

By approaching self-care challenges this way, you turn obstacles into manageable steps — empowering you to build habits that truly fit your life.

If you’d like a helpful guide to walk you through this problem-solving process, download our free Self-Care Problem-Solving Worksheet — designed to make finding solutions clear and manageable.

Looking Ahead: How Your Thoughts Impact Self-Care

Sometimes, the biggest barrier to self-care isn’t external—it’s what’s happening inside your mind. Negative or unhelpful thinking patterns, like catastrophizing or perfectionism, can quietly sabotage your motivation and make even simple self-care feel impossible.

In my upcoming series, we’ll explore these common thinking errors and share practical strategies to shift your mindset to create self-care habits that truly stick.

If you find yourself stuck in cycles of negative thinking or struggling to make changes on your own, therapy can provide personalized support and tools tailored just for you. Together, we can work through those mental roadblocks and help you reconnect with what makes you feel your best.

Ready to start your self-care journey with guidance and compassion? Reach out today to schedule a therapy session and take the first step toward lasting change.

References:

Cormier, S., & Nurius, P. S. (2002). Interviewing and change strategies for helpers: Fundamental skills and cognitive behavioral interventions (5th ed.). Brooks Cole.

National Cancer Institute. (1992). Facing forward: A guide for cancer survivors. National Institutes of Health, National Cancer Institute.

Peper, E., Gibney, K. H., & Holt, C. F. (2002). Make health happen: Training yourself to create wellness (2nd ed.). Kendall Hunt Publishing.

Safren, S. A., Gonzalez, J. S., & Soroudi, N. (2007). Coping with chronic illness: A cognitive-behavioral approach for adherence and depression. Oxford University Press.