Quick Self-Care Strategies for Busy Moms
Quick Self-Care Strategies for Busy Moms
1. Carve Out Two-Minute Breathers Sometimes, it’s as simple as stealing a couple of quiet minutes when your family is occupied or resting. Use these moments to:
Practice deep breathing: Inhale for four counts, hold for four, and exhale for four. Repeat until you feel calmer.
Stretch your body: Just five or six stretches can help ease tension and reset your energy.
Mindful breathing: Find a quiet spot, close your eyes, and take deep, intentional breaths. Focus only on your breath, clearing your mind for a few moments.
How to make it work: If your children are napping, or if everyone is engaged in an activity, grab those few moments to center yourself. Even setting a timer for two minutes can give you permission to pause without feeling guilty.
2. Go for a Quick Walk When you're feeling overwhelmed or stressed, stepping outside for a brisk walk—even if it’s just around the block—can help clear your mind. Walking in nature, even if it's a short distance, helps reset your energy and provides a natural endorphin boost.
How to make it work: Put on your shoes and go for a walk while your kids are distracted, or if you have older children, ask them to take a short walk with you. If you can’t go outside, pacing around the house or even standing in a different room for a few moments can break up your routine.
3. Communicate Your Need for Space For many moms, one of the biggest challenges is feeling guilty about taking time for themselves or setting boundaries. But you deserve that time, and your family will benefit from you feeling restored. Teaching your family about the importance of your self-care can be empowering for everyone.
How to make it work: Let your family know that, just like everyone else, you need some quiet moments to recharge. You can start with:
"I need a few minutes to myself" – say this gently and assertively.
Try a visual cue: wear a specific pair of headphones or a special bracelet as a reminder for yourself that it’s “your time.”
If your kids are old enough, explain that everyone needs personal space to be their best self. Set boundaries with gentle reminders, and model self-care as a healthy habit.
4. Take Five for Yourself Before Bed If mornings are too busy, try winding down before bed with a self-care routine that’s quick and refreshing:
Skincare: Even a simple face wash and moisturizer can give you a moment to focus on yourself.
Write in a gratitude journal: List three things you're grateful for to close your day on a positive note.
Meditation: Even a 3-minute guided meditation can help you reset after a long day.
How to make it work: Set aside a few minutes of quiet for yourself after your family is tucked in bed. This is your time to recharge without the distractions.
5. Mini Mindfulness Moments Throughout the day, find small, mindful moments to connect with yourself. If you’re feeling stressed, pause and check in with your body:
Mindful sipping: When you drink water or coffee, focus on the warmth and taste. Let yourself enjoy the moment of nourishment.
Pause to check in with your feelings: Ask yourself, "How am I feeling right now?" Even taking a moment to check in can be a powerful form of self-care.
How to make it work: It doesn’t need to be an elaborate routine; it’s about being present and appreciating your surroundings. Notice how you’re feeling and take a brief moment to reset your emotions and thoughts.
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For Moms Who Struggle to Assert Their Needs
It’s hard to ask for help, and if you struggle with assertiveness, here are some simple steps to gently encourage yourself to prioritize your needs:
Practice small “asks”: Start by asking for small moments of time. "Can you take the kids for 10 minutes so I can have a quiet moment?" It’s okay to start small, and gradually, asking for what you need will feel more natural.
Set boundaries with compassion: You don’t have to be harsh when setting boundaries. Simply say, "I need a break right now, and I’ll be back to help you in just a few minutes."
Get your partner or family involved: If you have a partner, let them know how they can help by taking on tasks or watching the kids for a little while so you can step away and recharge.
Remember: You don't have to feel guilty for taking time for yourself. You’re modeling healthy habits for your children, teaching them how to set boundaries, and how to take care of themselves, too.
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For Moms Who Already Have a Good Handle on Self-Care
If you’re someone who already practices self-care or is confident in asking for time to yourself, here are a few advanced tips to take it to the next level:
Deepen your self-care routine: Add a self-care ritual that’s meaningful to you—whether that’s journaling, taking a warm bath, or reading a book.
Self-care with others: Schedule moments with friends for a quick coffee or virtual catch-up. This allows you to share self-care and support with others.
Start a hobby: If you’ve been neglecting your passions, now might be the time to rediscover something you love. Whether it’s painting, dancing, or another creative outlet, setting aside time for your own joy is a beautiful form of self-care.
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Final Thoughts for August: Embrace Change
As the summer winds down and the school year begins, remember that taking care of yourself is a gift to both you and your family. It’s not always about grand gestures of self-care—it’s about embracing the small moments and allowing yourself the grace to reset.
Self-care doesn’t have to be perfect. The important thing is that you give yourself permission to take those few minutes, whether it’s during the day or at night. You’re worth it. Your strength, resilience, and love make a huge difference in your family’s life. Now, let’s give back to you, even in small, precious ways.
Kathe'rine