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It’s not easy to juggle a variety of activities all at once, from caring for your family to making time for yourself. Momming is a constant balancing act. Often times the scale tips unevenly, and we end up neglecting our own interests.

If you’re experiencing this right now, know you are not alone. UPI states parental burnout is prevalent in the United States, with nearly 8% of parents reporting high levels of exhaustion and lack of self-fulfillment. This serious phenomenon has consequences not only for the parents themselves but also for their children, so you shouldn’t write off self-care as something you “don’t have time for” by moving it to the bottom of your list.

Here are a few ideas that can help you start taking better care of yourself, even if (like most moms) you’re saddled with a busy schedule.

Incorporate movement into your routine

Physical activity can work wonders for your mood, sleep cycle, and energy levels by stimulating the feel-good chemicals in your brain, like serotonin and dopamine. Of course, the big question you might be asking yourself is, I’m already busy, so how can I find time to exercise? 

Don’t fret! You don’t have to worry about actually going to the gym. You can easily get your dose of physical activity from the comfort of your own home. For starters, CNN recommends a meditation routine that combines yoga, balance, and breathing techniques to help reduce your stress. It only takes five minutes tops, which means you can do it on a yoga mat while waiting for your coffee to brew, or even in front of your desk during a screen-time break.

Enlist help from health experts

Being busy can sometimes keep us from eating healthily, too. With the amount of research and preparation that goes into making healthy choices, it never hurts to relieve ourselves from all the stress and ask for professional help. WeightWatchers’ weight loss programs include expert advice from dietitians and nutritionists, so you can follow a science-based meal plan that aligns with both your nutritional needs and daily lifestyle. Everything is accessible from the app as well. You can learn about the specific nutritional info of food and the right portion sizes, then track your meals using the Points system.

Learn how to say no

Part of why we scramble to find time for ourselves is because of our tendency to prioritize others’ needs over our own, which usually results in us spreading ourselves too thin. But, as we discussed in the advice for When You Fall Off the Wagon, learning how to say no to others is a step towards saying yes to ourselves. It’s vital to hold your boundaries and step back when you know you can’t fully commit to a request or a new task. Make lists or brain-dump into your journal to help you discern the right priorities or even rebalance them. And of course, you should always feel free to ask for more time to think before you make a final decision.

Talk to the people around you

To better address burnout, it helps to talk to other people instead of shouldering the burden all by yourself. It might require a bit of time and effort to share your thoughts and feelings with others, but the benefits ultimately outweigh the costs.

A New York Times article explains how being open about your struggles, regardless if they’re about parenting or not, can help you feel seen, heard, and understood. Talking isn’t always about finding ways to solve or improve your situation, however. The compassion and empathy you receive from your partner, friends, or other family members who listen can go a long way.

Lastly, healthy self-expression includes sharing the good with others, too! Whenever you talk about a recent milestone or even a small thing that made you happy that day, it helps to reinforce these good experiences in your brain.

Self-care is a continuous process, so every small step already counts as progress! Learn more about how to love your life without the mom guilt by checking out the rest of the posts on the blog.

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