Wellness for moms looks a little different than wellness for anyone else. It’s more than just a diet tip or workout plan – we need a little encouragement and help learning to prioritize our own well-being in the middle of the chaos of motherhood. When you feel pulled in 10 different directions at any given moment throughout the day, spend your days busy from sun up to sun down and crash on the couch at 9 PM with junk food and trashy TV because it’s the only chance you have all day to just be – wellness seems like a foreign concept. But scenarios like this are exactly why mom’s deserve to be their own priority. This kind of pattern is exactly what is feeding the feelings of exhaustion, depression and overwhelm. When you don’t even have a minute to devote to yourself all day – do you really think you’re giving yourself what you need to be able to show up for everyone else? Or are you giving from an empty, depleted space?
You deserve more than that. The easiest way to tackle your own wellness journey? One small step at a time. I know it’s hard to grasp when we are wired to think we can just flip a switch and change overnight. It almost seems easier to go all in and start a whole new lifestyle on Monday – but the reality is, it just won’t work and you’ll end up repeating this cycle over and over. How many times have you already done that? I’m guilty of starting over at least 100 times. Mondays look pretty and shiny and somehow more doable. But that’s just not true. It’s a romanticized idea that we can start over on Monday. When we learn to let go of that all-or-nothing approach and the idea that we can change overnight – we can focus on our actual reality and make actual change – starting right now.
It’s radical really, to put yourself first isn’t it? It somehow feels selfish, wrong and like you’re stealing from your family. It’s a hard concept to break – we live in a world that tells you that you don’t matter. This important work at home – is somehow considered less valuable than the work outside of the home.
It’s the invisible work and the pressure to keep every ball in the air that keeps mothers from believing they’re worthy enough to prioritize their own needs and wants.The Well Mom Co
We have work to do. We must learn to take care of ourselves so that we can show up to our important roles from a place of fulfillment and give our all from a place of wellness. It is your job to take care of yourself. You get to decide what is important to you, what should stay and what should go. Raising and loving your family well is the direct benefit to you doing your job of taking care of yourself well.
Let’s talk about the 6 Basic Wellness Steps I have for moms to focus on so that they can get out of survival and back into the thriving loving mothers they want to be. Remember wellness is personal – so you can make these steps work for you any way you want, in any order you want.
Start a Journaling Habit
There’s no right way to journal – you can choose what works for you. You can use your journal to write about your feelings, to dream, to recap your day or to track habits and goals. Having a physical space that is all yours, a place you can pour your heart out to or a place you can dump your jumbled brain out on – is a vital piece of wellness that every mother needs.
Start a Daily Water Habit
I hear you. I do. Water can be hard! But this little liquid gold might be more significant to your well-being than you even realize. Most of us are chronically dehydrated. But did you know this leads to headaches, low energy, brain fog, moodiness, overeating, an increased toxic load in your body, dry skin, and lower immunity? Sounds like #momlife to me. Get a cute cup you love and drink up! Aim for 1/2 your body weight in water everyday.
Prioritize Your Own Sleep
I know that statement is almost laughable – especially if you have young children that don’t appreciate the value of sleep yet. When we are feeling exhausted, we can’t do anything well. If you zoom out on your life and it’s clear that sleep is not happening nearly enough, then you are in a season of life where you have to make it a priority above other things – including me time. It’s just temporary and this IS how you are taking care of you. Aim for AT LEAST 7 hours – even if it is broken up in chunks.
Get Outside With the Kids
Sunshine is vital to human survival and it is a key ingredient in our own moods, as well as the moods of all the little people we are in charge of. In our modern world of busy-ness it is easy to only see the sunshine from the windows of our own house or the car. But we can all benefit by bundling up and getting outside more. Play with your children and get in some movement, or read a book, do some work or take this opportunity for a break while they play.
Move Your Body Daily
What do you mean move my body daily – I don’t stop moving all day? HA! Same. But purposeful movement is the goal – for our own personal benefits of it – not for everyone else. Move the way you love – dance, yoga, home workouts, gym workouts, neighborhood walk – it’s your choice and you should enjoy it, not dread it. Make this part of your “Me Time” if you are able.
Include a Daily Reset in Your Day
We all have those days where you feel like you ran around like a headless chicken and didn’t accomplish anything. But having those days over and over can really start to wear on you. Pick a time of day where you stop everything and check in with yourself. Maybe a 20 minute power nap and journal session. Maybe a 10 minute walk outside without electronics. Maybe just a 5 minute lock-yourself-in-the-bathroom-and-breathe kind of break. Whatever it takes to check in with yourself and reset with intention. Don’t mindlessly scroll – that will leave you feeling worse!
Eat More Real Foods
I saved this one for last because it can feel the most overwhelming. But that’s because we are all used the the “diet culture” mentality when it comes to eating. But food is actually meant to fuel us, nourish us and give us the power we need to be who we want to be. Let’s make re-learning this easy. For now, just try to cut back on the processed foods – the ones you buy that are already cooked, packaged and ready to eat. Try including more fresh foods with each meal and see how you feel with that. You don’t have to prepare an entire elaborate fresh meal. Focus on how food makes you FEEL. Bring in the awareness around why and what you eat instead of the rules to eat by.
These are all small doable steps that you can build upon. It’s the small bite-size changes everyday that create a healthy lifestyle. Not the “throw it all away I’m a brand new person now because I said so,” attitude. Don’t romanticize and dream about the person you want to be – build her. It’s the journey that molds you and teaches you. No wonder we find ourselves right back where we started when we skip the journey and try to go straight to the new versions of ourselves. It doesn’t work that way. You are worthy of making yourself and your own well-being a priority.
progress over perfection.
Remember if you need support during this journey I am here – you don’t have to do this alone. You can set up a free chat with me to see if coaching is right for you. Info on One-On-One Coaching for Moms here. Or you can take advantage of our free Community on Facebook here. Rooting for you!