So whether you're male or female, following gender expectations or not, it's easy to put yourself last. But this needs to be said: self-destruction is not selflessness. Paradoxically, not making time for yourself can be selfish because if you don't cut yourself some slack, it will be harder to do the same for other people. And your work, whatever it is, will suffer.
There's a reason we have weekends (or whatever your days off might be). When Henry Ford reduced the work week to forty hours, productivity went up, even though other factory owners thought the opposite would happen. You build more muscle if you give your muscles time to replenish their energy stores between workouts. You're more productive at work if you've had enough sleep.
This is only common sense, after all. Sometimes your mind has to wander in order to become creative. It's easier to focus when you've taken care of your needs. Your brain works better when it's not tired.
We know this, and yet we keep doing the opposite. I do this all the time. I tell myself "I have to" or "I need to" or "I'll get to my yoga later", when truthfully, it would make more sense to attend to myself first. If I don't, I get depressed, stressed, or tired, and I don't get much done when I'm frazzled.
So next time you're tempted to put yourself last, don't. Tell your boss, your spouse, your kids, your pets, your emails, and the laundry that they can wait. They might not know it yet, but they'll be glad they did.