Being a mom is a full-time job, and it can be easy to get caught up in the hustle and bustle of everyday life. However, it's important to remember to take care of yourself too. Self-care doesn't have to be complicated or time-consuming. Here are some quick and easy hacks to help you steal moments for yourself throughout the day.
Mindful Moments
Practice deep breathing
Take a few deep breaths whenever you feel overwhelmed.
How to practice deep breathing:- Find a quiet space: Sit or lie down in a comfortable position.
- Place one hand on your chest and the other on your belly.
- Inhale slowly and deeply through your nose: Your belly should rise, while your chest should remain relatively still.
- Hold your breath for a few seconds.
- Exhale slowly through your mouth: Your belly should deflate.
- Repeat for several minutes.
Mindful eating
Pay attention to the taste, texture, and aroma of your food.
How to practice mindful eating:
- Find a quiet space: Sit down at a table and avoid distractions like TV or phones.
- Take a few deep breaths: This will help you relax and focus on the present moment.
- Notice the appearance of your food: Pay attention to the colours, shapes, and textures.
- Take small bites: Chew slowly and savour each bite.
- Pay attention to the taste, texture, and aroma of your food: Notice the different flavours and sensations.
- Eat until you are comfortably full: Stop eating when you are no longer hungry.
Nature walks
Even a short walk outside can do wonders for your mental health.
Quick Workouts
10-minute workouts:
There are plenty of effective 10-minute workouts available online.
Benefits of 10-Minute Workouts
- Time-efficient: 10-minute workouts are a great way to fit exercise into a busy schedule.
- Effective: Even short workouts can be effective in improving fitness and health.
- Convenient: Many 10-minute workouts can be done at home with minimal equipment.
- Motivating: Knowing that you only need to commit 10 minutes can make it easier to stay motivated.
Here are some ideas for 10-minute workouts:
- Bodyweight exercises: Squats, lunges, push-ups, planks, and crunches.
- HIIT (high-intensity interval training): Alternate between short bursts of intense exercise and periods of rest.
- Tabata workouts: Perform a specific exercise for 20 seconds, followed by 10 seconds of rest, for 8 rounds.
- Dance workouts: Put on your favourite music and dance around the house.
- Yoga or Pilates: There are many short yoga and Pilates routines available online.
Dance party
Put on your favourite music and dance around the house.
Stair climbing
Take the stairs instead of the elevator whenever possible.
Relaxing Activities
Read a book
Even a few pages can help you unwind.
Take a bath
Add some bath salts or bubbles for a relaxing soak.
How to take a relaxing bath:
- Prepare the bath: Fill the tub with warm water and add your desired bath salts or bubbles.
- Create a relaxing atmosphere: Light some candles, play soft music, and dim the lights.
- Soak in the tub for 15-20 minutes.
- Pat yourself dry gently.
- Apply a moisturizer to your skin while it is still damp.
Tips for a more relaxing bath:
- Add essential oils: Lavender, chamomile, and eucalyptus are all known for their calming properties.
- Use a bath pillow: A bath pillow can help support your head and neck.
- Read a book or listen to music: This can help you relax and unwind.
- Meditate: Take a few minutes to focus on your breath and relax your mind.
Listen to music
Create a playlist of your favourite songs to boost your mood.
Self-Care Rituals
Morning routine:
Start your day with a relaxing routine like meditation or journaling.
Benefits of a Morning Routine:
- Improved productivity: Starting your day with a routine can help you feel more focused and productive.
- Reduced stress: A morning routine can help reduce stress and anxiety.
- Increased self-awareness: Meditation and journaling can help you become more aware of your thoughts and feelings.
- Better sleep: A consistent morning routine can help regulate your sleep-wake cycle.
Evening ritual
Wind down with a calming activity like reading or taking a warm bath.
Skincare routine
Take a few minutes each day to care for your skin.
Delegate and Say No
Ask for help
Don't be afraid to ask your partner, family, or friends for help.
Say no:
It's okay to decline extra commitments if you're feeling overwhelmed.
How to say no effectively:
- Be honest: Explain your reasons for saying no clearly and respectfully.
- Be assertive: Stand firm in your decision, even if the other person tries to persuade you.
- Offer alternatives: If possible, offer an alternative solution or suggest a different time.
- Be grateful: Thank the person for understanding.
Remember, self-care isn't selfish. It's essential for your well-being and your ability to be a present and supportive mom. By incorporating these quick and easy hacks into your daily routine, you can prioritize your mental and physical health without sacrificing your commitments.