Being a stay-at-home mom is often portrayed through rose-tinted glasses, but the reality is a whirlwind of constant caregiving, endless household tasks, and a significant amount of labor. From managing tantrums and meal prep to being the family’s chief organizer and emotional support system, the demands are relentless, and it’s easy to let your own needs fall to the bottom of the priority list.

But what happens when the well runs dry?

For many moms, neglecting their own well-being leads to what’s commonly known as “mom guilt” – that nagging feeling of inadequacy for not doing enough or for daring to prioritize personal needs. It is a powerful barrier to engaging in self-care, even when it’s desperately needed.

Additionally, prolonged stress also gives rise to “depleted mother syndrome” or maternal burnout, a state characterized by overwhelming fatigue, feelings of detachment from your children, and a diminished sense of accomplishment in your role.

As you may see, self-care for stay-at-home moms isn’t an indulgence; it’s a fundamental necessity. Taking care of your own physical, mental, and emotional health isn’t just for you – it ultimately allows you to be a more patient, present, and energetic parent.

Woman waking up with a cup of tea

When you prioritize your well-being, you’re better equipped to handle the daily demands of motherhood and nurture your family.

Self-care is giving the world the best of you, instead of what’s left of you.

Katie Reed

Below is a comprehensive checklist of simple and practical self-care ideas specifically tailored for the busy lives of stay-at-home moms. You will see that incorporating self-care doesn’t have to be complicated or time-consuming.

Self-care Ideas for Stay-at-Home Moms: Physical Health

When we feel physically good, we have more energy to tackle the demands of motherhood and a better capacity to cope with stress.

Prioritizing sleep

We all know that sleep often feels like a distant dream when you have young children. However, even small amounts of consistent rest can make a big difference.

  • Nap when the baby naps (if possible): This classic advice holds true. Don’t feel pressured to always use this time for chores. Even 15-20 minutes of rest should work!
  • Communicate with your partner: If possible, discuss how you can share night duties or arrange for one night a week where you get uninterrupted sleep.
  • Optimize the environment: Make sure your bedroom is dark, quiet, and cool to promote better sleep quality.

Nourishing your body

What we eat directly impacts our energy levels and mood. As busy moms, it’s easy to grab whatever is quickest, and yet, you should constantly remind yourself of the importance of making small, healthy choices.

  • Plan simple and healthy meals: Focus on easy-to-prepare meals with whole ingredients. Think sheet pan dinners, slow cooker recipes, or quick salads.
  • Keep healthy snacks on hand: When hunger strikes between meals, opt for nutritious snacks like fruits, vegetables with hummus, yogurt, nuts, or whole-grain crackers.
  • Don’t skip meals: Even if you’re rushed, try not to skip meals, especially breakfast.
  • Be mindful of caffeine and sugar intake: While a caffeine boost may be tempting, excessive amounts are likely to cause energy crashes. Similarly, sugary snacks provide a quick high followed by a slump.

Movement and exercise

Physical activity isn’t just about fitting into your pre-pregnancy jeans; it’s a powerful tool for managing stress, improving mood, and increasing energy levels.

  • Short home workouts: There are countless free workout videos online that require minimal equipment and can be done in 10-30 minutes during naptime or while the kids are occupied.
  • Walk with the kids: Bundle everyone up and head outside for a walk around the neighborhood or a local park. This gets you moving and provides fresh air for everyone.
  • Dance to music: Put on some upbeat music and have a dance party with your kids! It’s a fun way to get your heart rate up and release some energy.
  • Stroller workouts: Incorporate exercises like lunges or squats while pushing the stroller.
  • Find an activity you enjoy: Whether it’s yoga, swimming, or even just playing actively with your children, finding an activity you like will make it easier to stick with it.

Staying hydrated

Staying properly hydrated is crucial for energy levels, concentration, and overall health. It’s easy to forget to drink enough water when you’re busy caring for others.

  • Keep a water bottle visible: A water bottle within reach at all times serves as a visual reminder to take sips throughout the day.
  • Drink water before meals: This allows you to feel fuller and ensures you’re getting enough fluids.
  • Infuse your water: If plain water feels boring, try adding slices of lemon, cucumber, or berries for flavor.
  • Set reminders: Use your phone or an app to set reminders to drink water at regular intervals.

Quick refreshers

Sometimes, self-care doesn’t need to be a grand gesture. Even small, quick acts of physical care are enough to make a difference in how you feel.

  • Take a shower or bath: Even a five-minute shower can feel like a mini reset. Enjoy the feeling of clean skin and the warmth of the water!
  • Get dressed in comfortable clothes: While it’s tempting to stay in pajamas all day, putting on clothes that make you feel good (even if they’re still comfy!) should provide a boost to your mood.
  • Practice basic hygiene: Brushing your teeth, washing your face, and doing a quick skincare routine are essential for you to feel more put-together.

Self-care Ideas for Stay-at-Home Moms: Mental and Emotional Well-being

The most powerful relationship you will ever have is the relationship with yourself.

Steve Maraboli

For stay-at-home moms, nurturing one’s mental and emotional health is just as vital as caring for the physical body.

Finding your calm

In the whirlwind of daily life, taking even a few moments to intentionally relax can make a significant difference in your stress levels and overall mood.

  • Deep breathing exercises: Try inhaling deeply through your nose, holding for a few seconds, and exhaling slowly through your mouth. Repeat this several times whenever you feel overwhelmed.
  • Mini-meditations: You don’t need to sit cross-legged for an hour to experience tangible benefits. There are many guided meditations available online (even just 5-10 minutes long) that will help you focus your mind and find a sense of peace.
  • Progressive muscle relaxation: This technique involves tensing and then releasing different muscle groups in your body, so that you become more aware of tension and promote relaxation. Try searching for guided scripts online to walk you through the process.

Engaging your mind

Keeping your mind active and engaged in ways that are fulfilling for you beyond motherhood is crucial for maintaining a sense of self.

  • Dive into a good book: Whether it’s fiction, non-fiction, or a captivating novel, reading should transport you to another world, spark new ideas, and provide a much-needed escape. Consider joining a book club (online or in person) for social connection and intellectual stimulation.
  • Puzzle power: Puzzles like sudoku, crosswords, or jigsaw puzzles provide a fun and relaxing channel to focus your mind on something other than daily tasks.
  • Explore online learning: The internet offers a wealth of opportunities to learn new skills or delve deeper into topics that interest you. Consider taking an online course in photography, a new language, creative writing, or anything that sparks your curiosity. This is a fantastic way to rediscover old passions or find new ones, contributing to your self-discovery journey.
  • Self-help books and resources: There are many excellent self-help books specifically tailored for mothers. Some popular topics include managing stress (e.g. “Burnout: The Secret to Unlocking the Stress Cycle” by Emily Nagoski & Amelia Nagoski), overcoming mom guilt (e.g. “Mom Enough” by Tony Reinke & Karalee Reinke), setting boundaries (e.g. “Boundaries with Kids” by Dr. Henry Cloud & Dr. John Townsend), and rediscovering your identity beyond motherhood (e.g. “The Fringe Hours: Making Time for You” by Jessica N. Turner). Aside from that, you can also explore resources like parenting blogs, podcasts, and online communities for additional support and inspiration.

Unleashing your inner artist

Engaging in creative activities is an amazing way to express emotions, reduce stress, and tap into a different part of yourself.

  • Get crafty: Whether it’s knitting, painting, scrapbooking, jewelry making, or any other craft, engaging your hands in a creative project is an incredibly therapeutic experience.
  • Journaling: Writing down your thoughts and feelings to better process emotions, gain clarity, and track your personal growth. Depending on your preferences, you may either make use of online prompts or simply write freely.
  • Play a musical instrument: If you have a musical instrument lying around or have always wanted to learn, now might be the perfect time to explore that!
  • Experiment with photography: Capture the beauty of your everyday life through photography. This is also a mindful way to appreciate the small moments.

Practicing gratitude

Focusing on the good things in life, no matter how small, has been proven to have a profound impact on one’s mood and overall resilience.

  • Start a gratitude journal: Every day, take a few moments to write down a few things you are grateful for. This could be anything from a sunny day to a loving hug from your child.
  • Share your feelings: Make it a habit to verbally express your appreciation to your partner, children, or friends.
  • Mindful appreciation: Throughout the day, take moments to consciously appreciate the simple joys around you – the laughter of your children, a warm cup of coffee, a beautiful sunset.

Seeking professional support

It’s important to remember that you don’t have to navigate the challenges of motherhood alone. Seeking professional support is a sign of strength, not weakness.

  • Consider therapy or counseling: If you’re struggling with feelings of anxiety, depression, overwhelm, or are simply looking for a safe space to process your emotions, consider talking to a therapist, life coach, or counselor. Many offer online sessions for added convenience.
  • Talk to your doctor: Your primary care physician is also a valuable resource and can provide referrals to mental health professionals if needed.
  • Explore support groups: Whether through local or online support groups, connecting with other moms who are going through similar experiences provides a sense of community and understanding.

Self-care Ideas for Stay-at-Home Moms: Spiritual Well-being

Nourishing our spiritual well-being is about connecting with something larger than ourselves, finding a sense of purpose, meaning, and cultivating inner peace. This aspect of self-care is deeply personal and may manifest in countless ways depending on individual beliefs and practices.

Connecting with nature

  • Take a mindful walk: Even a short walk in your backyard or a local park can help you connect with the natural world. Pay attention to the sights, sounds, and smells around you.
  • Observe the beauty around you: Take a moment to appreciate the details – the way sunlight filters through the leaves, the intricate patterns of a flower, the vastness of the sky.
  • Bring nature indoors: Having plants in your home brings a sense of calm and connection to the natural world.
  • Sit quietly outdoors: Find a comfortable spot in nature and simply sit and be present. Listen to the birds, feel the breeze, and allow yourself to relax.
  • Savor your morning coffee or tea: Instead of rushing through it, take a few moments to truly enjoy the taste, aroma, and warmth of your drink. Let it be a small ritual of peace.

Religious & spiritual practices

For those who identify with a particular faith, engaging in spiritual activities offers a powerful source of comfort, strength, and meaning.

  • Prayer or meditation: Dedicate time for prayer, meditation, or other forms of contemplative practice that align with your beliefs.
  • Attending services or gatherings: Participating in religious services, gatherings, or community events fosters a sense of belonging and connection with others who share your faith.
  • Engaging with sacred texts or teachings: Reading scriptures, sacred books, or listening to inspiring talks provides guidance, wisdom, and a deeper understanding of your beliefs. Additionally, listening to uplifting podcasts is another convenient way to incorporate inspiration into your busy day.
  • Spiritual journaling: Reflect on your faith, beliefs, and life journey through writing.

Other Self-care Tips for Stay-at-Home Moms

Beyond specific activities, there are broader strategies and habits you can cultivate to make self-care a more integrated part of your life as a stay-at-home mom.

Have a good routine

While flexibility is key with kids, establishing a general daily routine provides structure and allows you to intentionally carve out time for yourself. Remember, this is just an example, and your ideal routine will depend on your family’s needs and your personal preferences:

Morning:

  • Wake up before the kids (if possible): Spending 15-30 minutes of quiet time to enjoy a hot drink, read, or do some light stretching to set a positive tone for the day.
  • Quick tidy-up: A few minutes spent tidying up common areas to create a more peaceful environment.
  • Plan the day’s priorities: Briefly look at your to-do list and identify the most important tasks.

Afternoon:

  • Utilize naptime or quiet playtime: This is a prime opportunity for a longer self-care activity, a quick rest, or focused work.
  • Outdoor time: Getting fresh air and sunshine benefits everyone.
  • Prepare for the evening: Start prepping dinner or tidying up before the evening rush.

Evening:

  • Family time: Dedicate time for connection and fun with your partner and children.
  • Wind-down routine: Establish a relaxing routine before bed (e.g., reading, taking a bath, limiting screen time) to improve sleep quality.
  • Prepare for the next day: Lay out clothes, pack lunches, or do a quick tidy-up to make the morning smoother.

Time blocking and scheduling

Even if it’s just 15-30 minutes, it is recommended that you block out time in your day for a specific self-care activity, whether it’s reading, a quick workout, or simply enjoying a quiet moment. If possible, try a planner or calendar – visually seeing your self-care time should help you better prioritize it.

It’s worth noting that life with kids is typically unpredictable, so be prepared to adjust your schedule as needed. The key is the intention to make time for yourself.

Batching tasks

Group similar tasks together to be more efficient and create larger blocks of free time for self-care. For example:

  • Meal prepping: Spend an hour or two on the weekend preparing components of meals for the week.
  • Running errands: Combine all your errands into one trip instead of making multiple trips throughout the week.
  • Laundry day: Dedicate a specific day or time slot to tackle all the laundry at once.
  • Responding to emails: Set aside a specific time each day to check and respond to emails.

Delegating responsibilities

Don’t be afraid to ask for and accept help from your partner, older children, or other family members. Even young children can help with simple tasks like putting away toys or setting the table. If you have family or friends who offer assistance, don’t hesitate to take them up on it. And in certain cases, it may not be a bad idea at all to hire an outside professional.

Saying “no”

Learning to decline commitments that don’t serve you or that will leave you feeling drained is a crucial act of self-care. Before saying “yes” to something, consider whether you truly have the time and energy for it.

Utilizing “Wait time”

Look for small pockets of time throughout the day that you can use for quick self-care activities. For instance:

  • While kids are napping or playing independently: Use this time for a quick meditation, read a few pages of a book, or listen to a podcast.
  • During school pick-up or drop-off: Listen to an audiobook or call a friend.
  • While waiting in line: Do some deep breathing exercises or practice mindfulness.

Scheduling time with friends and family

Intentional time for social connection is vital for emotional well-being. For this purpose, you can:

  • Plan regular coffee dates or lunches with friends.
  • Schedule phone calls or video chats with loved ones who live far away.
  • Organize family game nights or outings.
  • Join a mom’s group or participate in community events.
  • etc.

Consider making money online

Exploring opportunities to earn money online can provide a sense of accomplishment, boost your confidence, and offer a degree of financial independence, therefore reducing financial stress and contributing to overall well-being.

How-to:

  • Freelance writing or editing: If you have strong writing skills, you can offer your services to various clients online.
  • Virtual assistant: Provide administrative, technical, or creative assistance to clients remotely.
  • Selling crafts or handmade goods online: If you enjoy crafting, look for platforms like Etsy to sell your creations.
  • Online tutoring: If you have expertise in a particular subject.
  • Blogging or creating online content: Share your expertise or passions through a blog, YouTube channel, or podcast.

Conclusion

As a stay-at-home mom, prioritizing your well-being through self-care isn’t a luxury – it’s a vital necessity for both your own health and happiness and for the well-being of your entire family. By incorporating even a few of these simple yet impactful ideas into your daily routine, you can refill your cup, manage stress, and thrive in your incredibly important role.

Be kind to yourself, embrace the journey, and remember that taking care of yourself is one of the most loving things you can do for your children!

When we love ourselves, we are better equipped to extend love and kindness to others.

Jonathan M. Pham, self-discovery blogger