As a marketing manager, and a mother of two, my day starts at 6 AM with a rush to prepare breakfast and get the kids ready for school. After dropping them off, I plunge into a full day of meetings, project deadlines, and client calls. By the time I picks up the kids, helps with homework, cooks dinner, and finally tucks them into bed, its 9 PM, and very exhausted. Like many working mums, I struggle to find even a few moments for myself amidst a demanding schedule.
According to a study by the Pew Research Center, 60% of working mothers find it difficult to balance their job and family responsibilities. This constant juggling act can lead to high levels of stress and burnout, making it essential for working mums to prioritize self-care.
For working mums, taking care of their mental, physical, and emotional health is crucial not only for their own well-being but also for their ability to care for their families and perform well at work. When mums are well-rested and mentally refreshed, they are more patient, focused, and productive.
Practical Self-Care Tips for Working Mums
1. Get Adequate Sleep
Getting enough sleep is essential for your overall health and productivity. Quality sleep helps to improve concentration, enhance mood, and boost cognitive function. It also strengthens the immune system, reduces stress, and promotes emotional resilience. When you’re well-rested, you’re more equipped to handle the challenges of the day, whether it’s managing work tasks or caring for your family. To get adequate sleep;
- Set a Consistent Bedtime
- Create a Relaxing Bedtime Routine
- Limit Screen Time before Bed
- Create a Sleep-Friendly Environment
- Watch What You Eat and Drink
2. Healthy eating Habits
Meal planning and prepping into your routine, is a game changer in your busy life. It not only saves time during the busy weekdays but also ensures that you and your family have access to nutritious meals without the stress of daily cooking. You can do this by;
- Planning your meals for the week during the weekend.
- Do your grocery shopping during the weekend
- Cook large batches of versatile food that can be used in multiple meals
- Pre-portion your meals into individual containers.
- Prepare healthy snacks like cut-up fruits and vegetables, boiled eggs, or homemade energy bars. Having these ready-to-eat snacks can prevent you from reaching for less healthy options.
3. Exercise and physical activity
For busy working mums, finding time for exercise can be a challenge. However, short, effective workouts can be just as beneficial as longer sessions. In addition to the short workouts, incorporating physical activity into your daily routine can help you stay healthy and active. This include;
- Taking the stairs
- Walking during lunch breaks
- Stand up and moving regularly
- Desk stretches
- Active commuting
4. Set Boundaries
You should set clear boundaries between work and your personal life. When work and personal life overlap, it can lead to stress, burnout, and reduced productivity.
Learning to say no to additional responsibilities is essential to prevent over commitment and ensure you have time for self-care and personal activities.
5. Effective Planning and Scheduling
Prioritizing tasks is needed when you want to balance career with family commitments. To effective plan and schedule;
- Set SMART Goals
- Identify High-Impact Activities
- Daily and Weekly Reviews
- Time Blocking – Allocate blocks of time for high-priority tasks, and ensure that these periods are free from interruptions.
- Use a Planner or Digital Tools
6. Delegating and asking for help
Asking for help is a sign of strength, not weakness. Delegating household chores and responsibilities can significantly lighten your load and ensure that you’re not overwhelmed by trying to do everything yourself. Effective delegation not only helps you manage your time better but also fosters a sense of responsibility and teamwork within the family.
7. Maintaining a social connection
Having a strong network of friends and family provides emotional comfort, practical assistance, and a sense of belonging. Feeling connected to others enhances your overall well-being, boosts self-esteem, and contributes to a more positive outlook on life.
- Invite a friend to join you for errands, exercise, or family outings. This allows you to catch up while still attending to your responsibilities.
- Look for local or online groups related to your hobbies, parenting, or professional interests. Participate in regular meetings or events to meet new people and stay connected.
- During conversations, put away distractions like phones and focus on actively listening and participating
- Make an effort to acknowledge birthdays, anniversaries, and holidays.
8. Positive affirmation and self- compassion
Balancing career and motherhood can lead to feelings of guilt, stress, and inadequacy. Practicing self-compassion is about treating yourself with the same kindness and understanding that you would offer to a friend. To do this;
- Set Realistic Expectations
- Practice Mindfulness- be present in the moment and observe your thoughts and feelings
- Be Kind to Yourself
- Acknowledge Your Feelings
- Have self-care rituals like reading, exercising or taking a bath
Positive affirmations are powerful statements that can help you cultivate a positive mindset and boost your confidence. They can reinforce positive beliefs and reduce negative self-talk.
9. Finding joy in small moments
Focusing on small, joyful moments throughout the day can significantly enhance your overall well-being and bring a sense of calm amidst the busyness of balancing career and motherhood. Mindfulness involves paying attention to the present moment and appreciating the simple pleasures that often go unnoticed.
- Start your day with intention.
- Mindful eating
- Create Mini Rituals
- Mindful Playtime
10. Gratitude Practices
Practicing gratitude can shift your focus from what’s lacking to what’s abundant in your life. Keeping a gratitude journal is a simple yet powerful way to acknowledge and appreciate the positives, fostering a more optimistic and contented mindset. You can achieve this by;
- Expressing Gratitude to Others
- Keeping a Gratitude Journal
- Reflecting on Positive Experiences
- Have a Gratitude Jar
- Morning Gratitude Practice
- Family Gratitude Practice
Final Words on Self-Care for Working Mums.
Juggling between motherhood and working is simple yet when not planned can be chaotic. Remember, a happy mama, a happy baby, a happy husband and a happy family. Be present in your motherhood to enjoy every day of it!!
Others; Self-care for pregnant women