By Dr. Meg Haworth
As a woman entrepreneur, you know the feeling of being pulled in many different directions. Your business demands your attention, your family needs you, and you can often feel like you’re living in a constant state of overwhelm. If you’ve grown up with overbearing, narcissistic, or toxic parents who made you feel unsupported and incapable, the challenge becomes even greater. Your inner critic might be louder, your self-doubt more persistent, and your decision-making skills might feel shaky at best.
But here’s the truth: You are more than capable. Your worth is not defined by the voices of your past, and you absolutely have the power to take control of your day. In this article, we’ll explore how you can organize your work week, personal time, food choices, and even sleep in a way that nurtures you as a whole person, so that you don’t feel like an overwhelmed machine.
This is about healing old wounds and creating a new way of operating that prioritizes your well-being. It’s about finding balance in your life without the pressure to meet someone else’s unrealistic expectations. Let’s dive in.
Reclaiming Your Decision-Making PowerWhen you’ve grown up with narcissistic or toxic parents, making decisions can feel daunting. You might have been constantly criticized or made to feel that your choices were never good enough. As an entrepreneur, this fear of making the wrong decision can paralyze you. But what if you could reframe decision-making as an opportunity to connect with your intuition rather than as an act of self-doubt?
Healing Tip: Practice Self-Compassion
Before making any decision, start by pausing and grounding yourself. Take a few deep cleansing breaths (in through the nose and out through the mouth) and remind yourself that it’s okay to make mistakes. You are not defined by a single decision, and every choice is a learning experience. You will make many choices all day long. There are no wrong ones – there are simply efforts towards your next steps.
Actionable Step: Decision Journaling
One way to reconnect with your inner wisdom is by journaling. When faced with a decision, write it down. List the pros and cons but also take a moment to reflect on how each option feels in your body. Does one option make you feel lighter and more energized? Does the other feel heavy and draining? Trust your physical responses, they are powerful guides.
Start small. For example, instead of overthinking what to eat for lunch or which task to tackle first, make those decisions with intention. As you begin practicing, the muscle of decision-making will grow stronger, and soon you’ll be able to apply this approach to larger, more complex choices in your business and personal life.
Structuring Your Work Week for Success
As an entrepreneur, it can be hard to find structure when you’ve had no role models for how to manage your time effectively. But the truth is, structure isn’t about being rigid or overwhelming, it’s about giving yourself permission to work in a way that suits you, while also leaving room for rest and creativity. You can flow within a loose structure so that you don’t feel boxed in and controlled.
Healing Tip: Create a Rhythm, Not a Schedule
When you’re used to having your every move scrutinized, it’s easy to fall into the trap of over-scheduling yourself in an attempt to prove your worth. Instead, create a rhythm for your week that allows you to be productive without burning out. This rhythm can come through the flow of your own intuitive inner voice, leading you towards your next piece of content or moment of choice.
Actionable Step: Weekly Planning Ritual
Every Sunday evening, take 15-20 minutes to plan your week. Start with the essential tasks and prioritize what needs to be done. Don’t forget to schedule time for self-care, too. Include activities that bring you joy and nourish your soul, like reading, taking a walk, or spending time with loved ones. When you plan your week, give yourself grace to adapt as needed. It’s okay if things don’t go exactly as planned. What matters is that you’ve created a framework that supports your well-being.
Caring for Your Body: Food Choices that Nourish
Many women who grow up in toxic environments struggle with self-care, particularly when it comes to food. You may have been taught to ignore your body’s hunger cues or punished for not conforming to unrealistic beauty standards. This disconnect can lead to unhealthy eating habits that leave you feeling drained and frustrated. You may grab processed foods because they are quick, leading to feeling drained, sick, and depleted of essential energy needed to fuel your day.
Healing Tip: Eating with Intention
Start by re-establishing a connection with your body. Food is not just fuel; it’s medicine. When you make your food choices, consider how each option makes you feel. Does it give you energy or leave you sluggish? Does it make you feel good emotionally, or do you find yourself eating out of stress or habit? Listen to what your body tells you by keeping a detailed food journal to help you see what foods cause what responses in your body. This can be an eye opening exercise that leads you to better choices.
Actionable Step: Mind/Body Eating Practice
At every meal, take a moment to be present with your food. Eat slowly and savor each bite. This can help you reconnect with your body’s signals and make more conscious decisions about what you eat. Avoid food guilt and allow yourself to indulge in a treat now and then without shame. Healing your relationship with food is a process, but it’s an important one on your path to self-love and healing.
Rest and Recovery: Creating a Sleep Schedule that Heals
Sleep may feel like a luxury when you’re running a business and managing various aspects of life, but the truth is, it’s essential for your mental and physical health. I often say that sleep is food, and you need plenty of it. Toxic parenting may have led you to believe that your needs weren’t important, making it harder for you to prioritize rest or you may have night disturbances, nightmares or other sleep problems from your upbringing. But without proper sleep, your ability to make decisions and manage your business suffers. It is important to heal your issues with sleep so that you can get this necessary nourishment.
Healing Tip: Setting Boundaries Around Sleep
When you’ve been taught to over-give and under-care for yourself, sleep may feel like something that doesn’t deserve your attention. But remember, rest is a form of self-respect and self-love. By creating a consistent sleep schedule, you send a powerful message to yourself: “I matter.”
Actionable Step: Wind-Down Routine
Establish a calming bedtime ritual. About an hour before bed, disconnect from your devices, dim the lights, and engage in a relaxing activity, whether it’s reading, journaling, or doing some gentle yoga stretches. Try to go to bed and wake up at the same time each day, even on weekends, to help regulate your sleep cycle. If your mind is racing at night with thoughts of what you “should” be doing, write them down on a piece of paper and set them aside until tomorrow.
Personal Time: Embracing the Pause
In the hustle of entrepreneurship, it’s easy to push aside personal time in favor of constant productivity. However, when you’re healing from the wounds of a difficult parent, personal time is crucial for restoring your sense of self-worth. You are not just a business owner, you are a person with dreams, passions, and needs that deserve attention. Make sure that you balance these parts of your life as much as you can. When you do give more weight to personal time, you feel refreshed when you get back to work.
Healing Tip: Give Yourself Permission to Rest
When your inner critic tells you that you don’t deserve a break or that taking time for yourself is selfish, challenge it. Rest is necessary for creativity, mental clarity, and emotional healing. Reclaiming your personal time is a powerful act of self-compassion, respect, and self-love.
Actionable Step: Schedule “Me Time”
Just as you schedule work tasks, schedule personal time that’s just for you. Whether it’s taking a bath, reading a book, or going for a walk in nature, make it non-negotiable. When you’re rested and rejuvenated, you’ll be more effective in all areas of your life.
Healing from toxic parental influences and learning to navigate the world of entrepreneurship can feel daunting, but it’s absolutely possible. By reclaiming your decision-making power, structuring your time with intention, nurturing your body with nourishing food, prioritizing rest, and honoring your personal time, you can create a balanced and empowered life.
You are worthy of success, happiness, and peace. Trust yourself, embrace the process, and remember that every step forward is a victory. You’ve got this, and you deserve to create a life that supports your well-being in every way.
Transpersonal Psychologist & Holistic Chef, Dr. Meg Haworth helps wounded ACON’s (Adult Children of Narcissists & toxic parents) to become healed ICON’s (Independent, Confident, Original & Naturally YOU) in her ICONIC ME coaching program, The Toxic Parent Recovery Summit, online courses, her YouTube Channel, and on faculty with The Shift Network. You can reach out to her at www.meghaworth.com
