By Nicole Sloane
For busy moms, balancing work, family, and personal time often feels like an impossible task. With the demands of raising children, managing a home, and possibly pursuing a career, self-care can easily get pushed aside. However, wellness is essential and sets a positive example for our children. Here are practical, achievable wellness strategies explicitly tailored for busy moms.
Prioritize Micro Self-Care Moments
Traditional self-care routines, like an uninterrupted hour at the gym or a quiet morning for meditation, are hard to come by when juggling a full schedule. Instead, busy moms can prioritize "micro self-care" moments—short bursts of activities that bring joy or relaxation throughout the day. These could be as simple as a 5-minute breathing exercise, listening to a favorite song while cooking, or stretching for a few minutes before bed. These brief moments allow you to check in with yourself and recharge, even during a busy day.
Tip: Set an alarm on your phone to take a few minutes of downtime every few hours. This reminder can be a gentle nudge to pause, breathe, and center yourself amid your daily hustle.
Simplify Healthy Eating
For many moms, healthy eating feels like a chore or even a luxury, especially when there are picky eaters to cater to. But nourishing your body doesn't have to mean gourmet salads or complex recipes. Focus on simple, wholesome meals and snacks that are easy to prepare and kid-friendly. Consider meals that can be prepared in batches, like overnight oats, smoothie bags, or sheet-pan dinners, which allow you to make extra servings for easy future meals.
Tip: Invest a few hours on the weekend to prepare healthy snacks and meals in advance. Having nutritious options readily available helps reduce the temptation to grab processed snacks or fast food when you're busy.
Embrace the Power of "No"
The word "no" can be difficult for moms, especially regarding children, family, or work obligations. But saying "no" is crucial to maintaining balance. Think of each "no" as a "yes" to something more valuable—time for yourself, space to unwind, or an opportunity to be present with your family. Setting boundaries is a form of wellness, allowing you to focus on priorities without overextending yourself.
Tip: Write down your top priorities for the week and use these as a guide for when to say yes or no to new commitments. This can help prevent overwhelming feelings and keep you focused on what truly matters.
Incorporate Family Wellness Activities
Wellness doesn't have to be a solo endeavor. Get your family involved in activities that promote health and happiness. This can include family yoga sessions, taking walks together, or even turning on some music for a spontaneous dance party in the living room. Not only do these activities help you stay physically active, but they are also an opportunity to bond with your family and model a balanced lifestyle.
Tip: Make family activities part of your weekly schedule. Designate a specific time each week for family wellness, like a Sunday afternoon hike or a nightly after-dinner walk. These activities can become cherished rituals that promote wellness for everyone.
Make Sleep a Priority
It’s no secret that sleep is often one of the first sacrifices for busy moms. However, inadequate sleep affects physical and mental health, making staying energetic, focused, and positive harder. To improve your sleep quality, create a calm evening routine and aim to go to bed simultaneously each night, even if it's just 20-30 minutes earlier; every bit counts.
Tip: Avoid screens for at least 30 minutes before bedtime. Instead, wind down with a book, a warm bath, or gentle stretches to signal your body that it’s time to rest.
Practice Mindfulness Daily
Mindfulness might sound like a luxury, but practicing it daily—even in small doses—can be grounding and rejuvenating. You don’t need a full hour to meditate; instead, try to incorporate mindfulness in moments throughout the day. Whether you’re sipping your morning coffee, watching your child play, or folding laundry, take a few deep breaths, pay attention to your senses, and stay present in that moment.
Tip: Try a simple breathing exercise whenever you feel overwhelmed. Breathe for a count of four, hold for four, and breathe out for four. This small act can calm the mind and give you clarity amidst a busy day.
Create a Support System
Being a mom doesn’t mean you have to do everything alone. Building a support system of friends, family, or even other moms can be invaluable. Having people to lean on when times get tough or to share in the joys of parenting makes a world of difference. Don’t be afraid to reach out for help, whether arranging a playdate for some alone time or asking a friend to join you for a workout.
Tip: Make regular check-ins with your support network part of your routine. Whether it’s a weekly call or a monthly get-together, nurturing these relationships helps sustain your wellness journey.
Remember, Progress Over Perfection
Perfectionism is often a barrier for moms striving to "do it all." Wellness is not about achieving a perfect daily balance; it’s about consistently making small, positive choices. Embrace a mindset of “progress over perfection” and recognize that each effort counts, even if it’s just one mindful moment or one healthy meal.
Tip: At the end of each day, reflect on one positive thing you did for your wellness. It could be as small as taking a deep breath or sharing a laugh with your kids. Celebrate these moments as wins to reinforce your commitment to self-care.
Being a mom is a full-time commitment, and finding time for wellness can feel challenging. However, with small, intentional actions, you can create a balanced routine that supports your well-being and positively influences your family. Remember, taking care of yourself isn’t a luxury—it’s essential. By embracing these simple wellness strategies, you’re nurturing yourself and setting a powerful example for your children on the importance of self-care. So here’s to wellness, one small step at a time.
