Being a parent is simultaneously the most amazing and the most challenging thing you will ever do. From the moment children are born, it feels like your entire existence is dedicated to ensuring they are happy, healthy, and loved. But as the old saying goes, you can’t give from an empty cup.
Being a parent is a full-time job with no paid leave opportunities. But this doesn’t mean busy parents, particularly busy moms, can’t include taking time out of their routines to dedicate to healthy habits to improve their physical and mental well-being, like daily journaling, regular movement, and dedicated self-care downtime with a glass of 19 Crimes red wine and a good book.
Non-Negotiable ‘Me Time’
It is crucial for busy moms to take time out every day for themselves. Whether they choose to wake up earlier than their household to enjoy a quiet and relaxing morning routine, dedicate an hour of their day to physical exercise, or simply retreat to the comfort of their bedrooms to enjoy a good book and a glass of wine, setting a portion of time aside each day for essential self-care rejuvenates the body and mind, allowing them to better handle their stresses and responsibilities.
Do not mistake ‘me time’ for a simple small break you take in between playing with your kids or while you wait for dinner to be ready. It needs to be a reasonable length of time that is completely uninterrupted by your children or partner, where you have complete control over what you choose to do.
Regular Movement
The numerous benefits of movement and physical activity cannot be stressed enough. Extensive research shows that it can help reduce stress and anxiety, increase energy, and boost mood levels, not to mention the laundry list of benefits it has for general health and well-being.
If establishing a consistent workout schedule proves challenging, it is worthwhile finding creative ways to incorporate exercise into your daily routine. This can include taking an evening walk with the family, following a short yoga video during nap time, or joining a mommy-and-me fitness class. Aim to get at least 30 minutes of moderate exercise as many times a week as you can.
Healthy Sleeping Habits
Healthy sleeping habits are vital for overall well-being, regardless of who you are. It may seem like an impossible task with a newborn baby or young children, but finding effective and sustainable ways to improve the quality of your sleep can make a world of difference to your physical and mental health.
Possible solutions include creating a soothing bedtime routine, ensuring your bedroom is a sleep-friendly environment, and working alongside your partner, family member, or hired help to alternate nighttime responsibilities so you can get a decent night’s sleep. Seven to eight hours of uninterrupted sleep should be your primary goal.
Set a Worry Time
It may seem like an unusual strategy, but some health professionals recommend dedicating a short window of time, such as 10 or 15 minutes, every day to do nothing else but worry. Opt for a time later in the day when you are not busy, like after the kids have gone to bed, and once your timer is up, you stop.
The idea behind this strategy is to prevent yourself from worrying in short spurts throughout the day and instead use a dedicated time period to acknowledge the issues. Instead of pushing your worries away when it is not appropriate or plausible to solve them directly, you create a space to address them and work through possible solutions. Furthermore, you won’t subject your mental health to a constant thread of negativity outside of your ‘worry time.’
Journaling
Many mental healthcare experts believe that journaling is one of the most powerful tools for better understanding thoughts and feelings, releasing any beliefs, fears, or worries that may be limiting you, and building a solid foundation for future goals and aspirations.
Journals that include daily prompts are a good idea for anyone struggling to find a place to start. However, regularly spending just 10 minutes a day writing down everything that is on your mind can significantly contribute to shifting your mindset and can help you recognize patterns and potential triggers that allow you to better understand your emotions and behaviors.
Regular Mini Breaks
Many moms feel guilty for taking time for themselves, even if it is just to spend 5-10 minutes doing nothing. However, taking a well-deserved break should not be viewed as inaction. In fact, it is a very important wellness tool that all moms should utilize.
Similar to sleeping, where it may appear like we are doing nothing, our body is using the much-needed rest to regenerate and revitalize for the following day. Taking small but regular breaks while parenting allows you to take a moment to breathe, regather your thoughts or composure, or make important decisions without feeling rushed or pressured. You do not have to fill these moments with important or time-consuming tasks. Instead, you can make yourself something delicious to drink, spend a moment outside in the sunshine, or go for a short walk.