The Self-Care Shift: Why ‘1% of Your Day Choose You‘ Can Transform Your Life & Leadership

written by SPARK Member Suzi Evans, Author, Resilience Coach & Mental Health First Aid Facilitator

When was the last time you truly did something just for you?

In the world of women in business, time often feels like the rarest resource. Between meetings, clients, team check-ins, school drop-offs, and that never-ending inbox, it's easy to fall into the trap of giving everything to everyone else—leaving yourself running on empty.

But here’s the thing: you can’t give what you don’t have.

You can’t lead powerfully if you’re barely holding it together.

And you certainly can’t sustain your success without caring for the person behind it all—you.

This is where the 1% shift comes in.

What is the 1% Choose You Rule?
It’s simple: dedicate just 1% of your day to choose you—around 14 minutes—to yourself.

No phone. No emails. No multitasking. Just intentional, nourishing time for you to check in, reset, and recharge.

It may not sound like much, but that tiny percentage has the power to completely shift how you show up—in your work, your relationships, and your leadership.

I teach this concept in my mental fitness program, Workbench for the Mind, and it's a non-negotiable in my own life. Why? Because I’ve learned the hard way what happens when you ignore your own needs for too long. After experiencing deep personal grief and burnout, I made a decision: I had to become the caretaker of my own wellbeing, or risk losing myself completely.

Why 1% Choose You — Makes a Big Difference

We often wait for the "right time" to prioritise self-care—after the launch, after the kids are older, after the chaos calms down. But waiting only leads to more depletion.

By choosing to take just 1% to choose you of your day, you:

- Interrupt the stress spiral before it takes over
- Build emotional resilience for when challenges hit
- Reconnect with your purpose (because it's easy to forget why you're doing this in the first place)
- Lead with calm clarity, rather than chaotic energy

This isn't about taking hours out of your day or adding more to your plate. It's about reclaiming a fraction of your time to reset your nervous system and refuel your mental energy.

What Can You Do With 14 Minutes?
There’s no one-size-fits-all approach. The key is choosing you, consistently. Here are a few powerful ways to use your 1%:
- Sit quietly with your coffee and breathe
- Write a journal entry or gratitude list
- Go for a walk without your phone
- Listen to an uplifting podcast
- Practice a simple breathwork or grounding exercise
- Read a few pages of something that inspires you

The magic isn’t in what you do—it’s in the fact that you did it *for yourself*.

Leading from a Full Cup

Great leadership starts with great self-awareness. When you take time to pause and tune in, you make clearer decisions, communicate with more empathy, and avoid the burnout that so many female founders face.

And here’s the ripple effect: when you prioritise your wellbeing, you give silent permission for others—your team, your family, your clients—to do the same. That’s real leadership.

Ready to Make the Shift?

If you’ve been waiting for a sign to stop running on empty—this is it. The most successful, impactful women I know are the ones who’ve learned to lead themselves first.

So tomorrow morning, before the demands of the day take over, I invite you to take 14 minutes—1%—just for you. Not because you earned it, or finished the to-do list, but because you're worth it. Always.

Small choice. Big impact.

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About Suzi Evans

Suzi Evans is an author, speaker, and resilience expert helping women rebuild from grief, burnout, and overwhelm. A certified Mental Health First Aid Facilitator and creator of Workbench for the Mind, Suzi teaches practical mental fitness tools for everyday life. Her work is grounded in lived experience after the tragic loss of her son, which became the catalyst for her mission to support others navigating life’s toughest moments.

Through programs, coaching, and keynotes, Suzi empowers women to reclaim their identity, find their inner strength, and create a life that feels meaningful again—starting with just 1% of the day.

Learn more at [www.suzievans.com.au]

Social links: Instagram: @suzievans_ Tiktok: workbenchforthemind_ FB and Linkedin: Suzi Evans