How do you define “taking time out for yourself?” How about planning a “30-second vacation,” just to “reboot” throughout the day? Set an alarm on your watch or phone for 30 seconds. It can be performed almost anywhere or anytime, preferably sitting. I’ve even seen people do this at the gym.
Take two deep breaths, relax, close your eyes; in your mind’s eye, visualize your happy place, be aware of your surroundings: sounds, sights, perhaps someone with you, scents in the air and sensations against your skin. Be in-the-moment. Give yourself permission to smile. Thank yourself often.