Self-Care Routine for Busy Moms: Simple and Practical Tips
Being a mother can be exhausting. Between having to manage all the early mornings, plus the endless to-do lists, and the constant care of others on top of that, it’s no surprising that so many moms end up feeling overwhelmed, run-down, and drained. In case this does sound like you, there’s no need to feel bad or guilty – it’s normal. You’re definitely not the only one feeling that way. What you might need to help is to incorporate a simple, realistic self-care routine for busy moms to your day.
This post is all about making self-care simple and doable — and yes, even with a jam-packed schedule, and minimal time and energy on your hands.
Why Moms Need Self-Care
Clinical studies have proven that practicing self-care offers many benefits, including stress relief. So self-care is clearly not optional.
Even less so if you’re a mum who is juggling family, work, and household responsibilities, and end up so busy that you simply put your needs and self-care at the bottom of your to-do list. The truth is, you simply can’t pour from an empty cup. I know it sounds like a cliche, but it’s still true. It’s physically impossible to accomplish, no matter how hard you try.
So ensuring you have a regular self-care routine is crucial because it helps you:
- Replenish your physical and emotional energy
- Manage stress and reduce burnout more effectively
- Feel more present (and patient, let’s be honest) with your family
- Reconnect with your identity outside of “mom mode”
And no — self-care doesn’t mean spa days or weekends away (though you deserve to treat yourself now and then). It’s about small and simple habits, actions, and rituals you incorporate into your day that help you breathe, reset and recenter, slow down, and feel human again in the midst of all the chaos.
If feeling overwhelmed is something you’re struggling with, you can also check this post: How to Practice Self-Care When Overwhelmed: 7 Simple Ways
Daily Self-Care Routine for Moms
You don’t need an hour (or even 30 minutes) for an effective self-care routine. All these small self-care habits and rituals can be built right into your day — and will add up by the end of it.
Morning Routine (Be present)
Time needed: Around 5–10 minutes
- Do a 2-minute stretch or movement. You don’t need more than that. Even try to incorporate it into your morning while still in bed or just after getting up, or while brushing your teeth or making breakfast or waiting for your coffee to brew.
- Hydrate first thing. A full glass of water first thing in the morning will help kickstart your system. (It can also used as a moment of mindfulness where you really pay attention as you drink.)
- Do a 2-minute mindfulness or deep breathing exercise. Take this time to be in the present moment and focus on the here and now before the chaos of the day can start.
The key of your morning self-care routine is to focus on feeling present, centered, and connected before the chaos of the day can start – this way you’ll feel less overwhelmed and unsteady when the storm eventually does hit. Instead of getting swept away, you’ll be anchored in yourself.
Midday Routine (Recharge and Recenter)
Time needed: Around 5–15 minutes
- Step outside, even for 2 minutes. Take a break.Take a breather. Go outside if you can – fresh air can help you slow down and unwind, even if just for a moment. Walk around and let go.
- Eat something nourishing. Yes, a proper, nutritional meal (if you can) – and not just your toddler’s or kids’ leftovers.
- Take a “mindful moment.” Take a minute or two to slow down and come back to yourself. Find a quiet space, close your eyes and take some deep breaths. The key is to turn your attention back within until you’re feeling balanced and centered once again.
The key of your midday self-care routine is to recharge after the morning, and recenter so that you can be ready to keep going.
Evening Routine (Wind Down, Not Crash)
Time needed: Around 10–20 minutes
- Create a short wind-down ritual. Find at least one activity you enjoy doing that helps you slow down, return to yourself, and let go. And do it. Either light a candle, wash your face slowly, read a few pages of a book, or sip some herbal tea once the kids are finally asleep and you finally have a quiet moment to yourself.
- Do a “mental dump.” Take a journal and write down your thoughts to get them out so they don’t spin and spin around your brain all night and hinder your sleep. This method of journaling is always a good way to feel lighter mentally and emotionally.
- Get to bed when you can. One tip I’d really recommend is to prioritize sleep over scrolling (as often as possible).
The key to your evening self-care routine is to slow down and unwind to avoid crashing at the end of your day.
Quick Self-Care Ideas for Busy Moms (Pick 1–2 a Day)
Here is a Very Important Reminder: You don’t have to do it all! You just have to be lenient with yourself and start somewhere.
- Listen to a podcast or audiobook while doing chores
- Leave the dishes (at least for now) and sit down with a cup of tea or coffee
- Say no to something that drains you
- Ask for help (this one is super important and should never be ignored – it does take a village indeed)
- Wear something that is comfortable and makes you feel good about yourself
- Move your body, even if only for a few minutes
- Take 2 minutes to close your eyes, and breathe deeply and slowly
- Say one kind thing to yourself out loud (even if it makes you feel a bit silly)
You don’t need to overdo it. There’s no need to make your load even heavier — just go ahead and pick one or two a day. You can check this post: 5 Easy Self-Care Tips for Busy People
How to Stick to your Self-Care Routine
Sometimes, building the routine that works for you is not really the issue – no, the real challenge is how to stick with it over time. So if consistency is something you’re struggling with, here’s what you can do to help:
- Keep it small. Yes, keep is small and simple. Even a 3-minute break is self-care.
- Drop the guilt. You deserve to take care of yourself. Besides, your rest benefits not just you – but the rest of your whole family too.
- Write it down. Putting things down on paper always makes great reminders. Whether it’s on a checklist, a planner, or a sticky note to remind you of your self-care.
- Build it into existing habits. Combine small habits together. Stretch while your coffee is brewing. Meditate while nursing. Practice deep breathing exercises while eating, etc…
- Let it look messy. Let’s be honest – some days you’ll crush it. And others, not so much. But not every day is equal — and that’s perfectly okay. It’s normal. That’s just life. So drop the exception of perfection and don’t be too harsh with yourself. Life is messy sometimes, and it’s fine.
Bottom Line
A self-care routine for busy moms is not a luxury — it is as much a necessity as breathing (and almost as close to survival at times).
Being a mother is exhausting. It is taxing, and requires a tremendous amount of time and effort and energy. What you’re doing is a hard job, and even though it can make it easy to drop your needs at the bottom of your to-do list – your well-being and health matters too. So if it is your case, then adding some quick simple self-care habits and rituals into your day can help you care for yourself – help you feel more centered and in control and thus less likely to get overwhelmed and swept away by the storm.
And remember, you don’t have to do it perfectly. You just have to do a small thing whenever you can. Drop the idea of perfection, and let yourself be. Whenever you find a moment for yourself, even if it consists of just a few minutes, go ahead and embrace it – all these small moments for yourself will add up by the end of the day, and might turn to be enough to have a positive impact.
So this is it about creating a simple self-care routine for busy moms.
I hope you’ve found this post helpful. If you have any tips or tricks to share, don’t hesitate to drop them in the comments below.
If you’d like more self-care tips, you can check out this guide How To Create The Perfect Self-Care Plan In 7 Easy Steps as well as The 7 Self-Care Pillars: A complete Guide and Checklist and Top 10 Common Self-Care Mistakes And How To Avoid Them to help you navigate self-care as easily and smoothly as possible.
As always, I hope you have a wonderful day – and that you remember to be kind and patient with yourself. Life can be rough and difficult at times, and you deserve to care for yourself.