Pouring from a Full Cup: Self-Care Tips for Executive Assistants

As an Executive Assistant, you're the go-to person, the steady hand in the storm, and the one who keeps everything (and everyone) on track. But let’s be honest—how often do you pause to check in on you?

While you’re making sure your executive eats lunch, catches their flight, and stays on top of their game, it’s easy to forget that you deserve that same level of care and intentionality. Here’s your reminder: you cannot pour from an empty cup.

Why Self-Care Isn’t Optional

Burnout is real—and when your job revolves around helping others, it's easy to overlook the toll it takes on your own mind, body, and spirit. Self-care isn’t selfish. It’s sustainable. When you take care of yourself, you show up better—sharper, more focused, and more present.

5 Practical Self-Care Tips for EAs

1. Create Boundaries

Just because you're amazing at what you do doesn’t mean you're available 24/7. Define your “off” time and protect it. Communicate clearly with your executive and team. Boundaries build respect—not barriers.

2. Schedule Your Own Time

You schedule meetings, flights, and follow-ups for everyone else—why not block off time for yourself? Whether it’s 15 minutes of quiet, a mid-day walk, or a monthly massage, put it on your calendar.

3. Say No Without Guilt

You’re a helper by nature, but everything can’t be a yes. Delegate when you can, and don’t be afraid to speak up when your plate is full. You can still be excellent without being overextended.

4. Fuel Your Body and Mind

Don't skip meals or rely solely on coffee (even if it feels like your lifeline). Stay hydrated, get enough sleep, and feed your brain with books, podcasts, or music that inspires you.

5. Celebrate the Small Wins

You may not always get a trophy, but your wins matter. Celebrate the successful event you pulled off, the inbox you organized, or the moment you turned chaos into calm. You are doing important work.

A Note from One EA to Another

You are not “just” an assistant. You are the strategist, the solution-finder, the calm in the chaos. But even superheroes need rest. Even champions need to recharge.

So today, give yourself permission to rest. To breathe. To be still. Because your well-being matters just as much as the people you care for.