Take a moment to define what you need and what you want. Ask yourself: How many hours of sleep are sufficient for you to be alert throughout the day? What kind of physical movement keeps you feeling in shape and pain-free? What nourishment keeps up your energy and makes you feel satisfied? Which people do you enjoy spending time with? How can you find ways to be outside? How can you connect with yourself and find your spiritual center? What activities give you joy (a hobby, reading, volunteering, etc.)? You don’t need to apologize for your needs. They’re valid. And it’s also OK to have wants, even when your life is very full.
Think through what’s reasonable given your current situation. For example, maybe it’s not possible to train for a half marathon right now, but you could take half an hour to run a few times a week. Maybe you can’t guarantee that you’ll sleep through the night given the ages of your kids, but you can go to bed an hour early to give yourself some margin. Perhaps you can’t see your friends as much in person, but you can give them a phone call while you’re cooking dinner or running errands. Take a look at your schedule and where there may be small pockets of time. What would work to fulfill your needs now, within the time you have?