How can you carve out 15-20 minutes for real self-care without guilt?

[Jerry4]

Between my demanding job and family responsibilities, I've completely neglected my own well-being and feel constantly drained, realizing I haven't had a true moment to myself in months. I know I need to establish a sustainable self-care routine, but the typical advice of long baths or expensive treats feels unrealistic and superficial for my hectic schedule. For others who have successfully carved out time for genuine self-care, what small, practical rituals made the biggest difference in your daily energy and mental state? How did you overcome the guilt of taking time for yourself, and what does a realistic, non-negotiable self-care plan look like when you only have fifteen or twenty minutes to spare?