Mom burnout is a real phenomenon that shouldn’t be taken lightly. Characterized by feelings of exhaustion, overwhelm, and stress, busy moms often take on more than their fair share of responsibilities, leaving little time for self-care. However, prioritizing self-care isn’t just important for moms — it’s essential. Both for their overall well-being, as well as their ability to effectively care for their families! So, while it may feel impossible to find time for yourself, know that there are so many simple ways to care for your mind and body, even on the busiest days. Whether it’s going on a walk, having a spa day at home, meeting a girlfriend for coffee, or even taking an uninterrupted shower, we’re sharing practical tips to help busy moms incorporate self-care into their daily routines.
Prevent Burnout With These 15 Self-Care Tips for Busy Moms
#1 Start Your Day With A Few Minutes Of Meditation
Taking just a few minutes each morning to practice meditation can set a positive tone for the entire rest of your day. Shown to reduce stress, improve focus, and cultivate a sense of calm and awareness, meditation can better help you navigate the challenges and demands of busy and stressful days.
Consider incorporating these FitOn deep breathing exercises or guided meditations into your morning — even 5 minutes goes a long way!
RELATED: Discover Inner Peace in Just 8 Minutes With This Easy Meditation Technique
#2 Wake Up 15 Minutes Earlier Than Your Kids
Waking up a little earlier than your little ones allows you to carve out some precious alone time that truthfully, you may not otherwise get! Studies have found that having a few moments of solitude is important for adults, as it can help instill a sense of autonomy, reduce the feeling of outside pressure, and support overall well-being. Whether it’s drinking your morning cup of coffee alone or simply sitting in silence, think of these 15 minutes as your non-negotiable moments of peace!
#3 Go On a Solo Grocery Run
If you’ve taken your children to the grocery store, you know that it can be a stress-inducing experience. Whether trying to mediate arguments, negotiate a healthier shopping basket, or simply keep everyone in (or near) the cart, there’s a lot to juggle as a busy mom. Taking a solo trip to the grocery store can not only provide a much-needed break from the demands of family life, but it can also afford you the time to leisurely browse the aisles, explore new products, and stock up on everything you need for a nourishing week of meals.
#4 Take Yourself on a Date
Whether it’s enjoying a meal at your favorite restaurant, spending the morning at your favorite cafe or yoga studio, going for an acupuncture appointment, or booking a facial, treating yourself to a solo date is a wonderful way to practice self-care. Just like you would an appointment for your kids, schedule this date into your calendar and treat it as a non-negotiable appointment.
#5 Ask For Alone Time When Needed
It’s important to recognize and honor your need for alone time, even amidst the demands of busy family life. Remember that taking time for yourself isn’t selfish. If you’re struggling with this concept, know that by prioritizing your needs and filling up your own cup, you can show up more fully as a parent, partner, and generally as a person! Don’t be afraid to communicate your needs and ask for the space and time you need to recharge and rejuvenate.
#6 Take a Leisurely Walk
Walking is an underrated form of self-care that can afford so many benefits for both the mind and body. Not only can it help you meet your health and fitness goals, but it can also help reduce stress, improve mood, and clear your mind. While you can always ramp up the pace (or even bring equipment like exercise bands to squeeze in some resisted squats or walking lungs), consider enjoying a more leisurely walk. Think of it as a walking meditation, and try to fully engage your senses. Whether it’s a stroll around your neighborhood or local park, enjoy the fresh air, sunshine, and beauty of nature around you.
#7 Treat Yourself to Fresh Flowers
Having fresh flowers in your space is a simple way to show yourself some love! It can instantly lift your mood and add a touch of beauty to a stressful day. Arrange them in a vase and display them in an area where you’ll most enjoy their fragrance and beauty.
#8 Don’t Be Afraid to Delegate
Learning to delegate tasks can feel uncomfortable at first, however, it’s one of the easiest ways to alleviate feelings of overwhelm and stress as a busy mom. Whether it’s your partner, a trusted babysitter or neighbor, or even the help of your children, don’t hesitate to ask for help.
#9 Learn How to Say No
Setting boundaries and learning to say no are other uncomfy (but crucial) aspects of self-care. Overcommitment and poor time management are common sources of stress for mothers, where it can not only lead to burnout, but it can also cause you to miss out on things that truly matter or fill your cup. While it’s common to feel guilty about declining requests, remember your time is limited — use your “yes’s” sparingly, and when your calendar is filling up, remember to include self-care activities on your to-do list.
#10 Make a Barista-Style Latte At Home
If self-care looks like treating yourself to an indulgent latte at your favorite coffee shop, do that! However, you should know that making your own barista-style coffee drink at home is just as easy. You’ll save money, time, and with our healthy latte hacks, calories! You can even include superfoods or make your own healthy homemade coffee creamer.
RELATED: Is Protein Coffee Healthy? Plus, How to Make it
#11 Create a Self-Care Sanctuary
Designate a quiet space in your home where you can retreat when things feel chaotic or stressful. Whether it’s a cozy reading corner, a meditation room, or a hidden space in your closet (we’re not judging), having a dedicated space for self-care or time alone can help you take a moment to disconnect from the demands of everyday life and check in with your needs.
#12 Meal Prep Your Breakfast For The Week
If you settle for a cup of coffee in lieu of breakfast on busy mornings (or forget about breakfast altogether), taking the time to prep your morning meals for the week could be a game changer. Eating a nutritious breakfast has been shown to positively impact mood and energy levels, and if prepped and ready to enjoy, it could also save you time and stress on hectic days.
Overnight oats, chia seed pudding, egg muffins, and smoothie packs are great meal prep options to consider!
#13 Do Your Full Skincare Routine
This could include taking a lengthy “everything” shower (where you take the time to shave, exfoliate, cleanse, and deep condition), putting on a face or hair mask, or setting aside the time to do a full 7-step skincare routine. Whatever this looks like for you, it’s all about creating space for an indulgent evening full of all the self-care practices that you “never have time for”.
RELATED: 12 Dietary Habits For Firmer More Youthful Skin
#14 Go to Bed Early
Adequate sleep is essential for just about everything, especially when you’re a busy mom running on fumes. Aim for 7-9 hours of sleep each night and establish a relaxing bedtime routine to help alert your body that it’s time to wind down. Turn off electronic devices a few hours before bed to reduce blue light, take a calming Epsom salt bath to soothe your muscles and mind, and press play on a sleep meditation if you’re struggling to quiet your thoughts. There are so many tools available to help you get the restorative rest you deserve.
RELATED: Want Better Sleep? Try These 13 Life-Changing Tools
#15 Commit to 5 Minutes Of Daily Movement
While seemingly short, incorporating just five minutes of movement into your daily routine can have a significant impact on your physical and mental health. Whether it’s a quick FitOn flow, a brisk walk around the block, or a set of air squats while brushing your teeth, fit it in whenever you can. Research has shown that even short bursts of exercise can improve mood, energy, stress, and overall health!
Here are some quick FitOn workouts to consider:
Your Realistic Guide to Self-Care For Busy Moms For Reduced Stress & Improved Health
Being a busy Mom can be stressful, overwhelming, and exhausting, there’s no doubt about that! However, it’s a rewarding job that can bring a lot of joy, especially when you remember to fill up your own cup. By incorporating these simple self-care hacks, you can soothe stress, improve your well-being, and tackle the day in a more productive and grounded way. Whether it’s taking yourself on a date, nourishing your body, or carving out alone time, there are many simple strategies to support your needs as a parent. You got this!
