Self Care

24 Wellness Tips For Busy Moms in 2024

Lauren Hays

Psychiatric Nurse Practitioner, PMHNP

24 WELLNESS TIPS FOR BUSY MOMS IN 2024

As we kick off the new year, it’s crucial to set intentions and make attainable goals. Instead of overwhelming yourself, focus on small, daily changes that can significantly impact your mental and physical wellness. If you’re determined to start fresh and prioritize healthy choices, we’ve compiled a list of wellness tips for the busy mom to enhance self-care and help you regain your vitality.

The Importance of Self-Care for Busy Moms: Why it Should be a Top Priority in 2024

As a mom, it’s easy to put others’ needs before your own, leaving little time and energy to take care of yourself. However, self-care is not a luxury, but a necessity for physical and mental health. Taking time to address your own needs can help reduce stress, improve mood, increase productivity, and boost overall health. Research has shown that moms who practice self-care tend to have healthier relationships, lower levels of stress, and report higher levels of satisfaction with their lives. This is why, in 2024, it’s more important than ever for busy moms to make self-care a top priority. The good news is that self-care doesn’t have to be time-consuming or expensive. It can be as simple as taking a 15-minute break to relax and read a book, practicing mindfulness, getting enough sleep, or indulging in a favorite hobby. By taking care of yourself, you’ll not only feel better, but you’ll also have more energy and patience to tackle the demands of motherhood. So, remember to prioritize self-care in 2024 and beyond – you deserve it! Check out our top tips to bring into the new year:

1. WATER BEFORE COFFEE.

Before reaching for that cup of coffee, consider drinking a glass of water first. While we understand your love for coffee (we’re guilty too!), it’s important to note that cortisol levels are naturally higher in the morning, gradually decreasing throughout the day. Consuming coffee upon waking can further elevate stress levels, leading to fatigue later in the day. It’s advisable to wait at least an hour before indulging in your favorite caffeinated beverage. In the meantime, take the opportunity to drink more water, bask in the morning light, express gratitude for three things, and set positive intentions for the day.

2. COME BACK TO YOUR BREATH TO PROMOTE MINDFULNESS.

Engaging in meditation can significantly reduce stress, anxiety, and enhance mental clarity. Explore the power of mindfulness and meditation by checking out our comprehensive blog post on the subject.

3. FOSTER CONNECTION AND COMMUNITY.

The remarkable support and companionship found in maternal communities cannot be underestimated. Building strong friendships is a priority this year. With shared experiences and understanding, mothers find solace and guidance to navigate the challenges of parenthood. Join our membership community and become part of a network dedicated to supporting and uplifting each other.

4. REEVALUATE YOUR RELATIONSHIP WITH ALCOHOL.

If you often turn to alcohol as a coping mechanism during moments of anxiety or tension, it’s essential to consider its long-term effects. Although it may provide temporary relief, alcohol can actually exacerbate anxiety over time. If you’re curious about exploring a sober-curious lifestyle, we recommend checking out this helpful guide from our friend Tori. We hope these optimized and SEO-friendly wellness tips inspire you to make positive changes this New Year. Remember, it’s the small steps that lead to lasting transformations.

5. STAY COMMITTED TO DAILY MOVEMENT.

It’s not just about sweating it out for an hour in a cardio session. Even a mere 10 minutes of daily movement can work wonders for your mood. Looking for some motivation? Check out our episode with HERself Podcast to see how our fitness routines have changed over the years.

6. SCHEDULE AN EARLY BEDTIME.

Yes, we understand that the newborn stage is tough. Lack of sleep is connected to PMADs and can heavily impact your overall mood. Learn how to obtain restful sleep in motherhood in this blog post. If you need to plug it into your calendar as a reminder, do it!

7. BOOST YOUR MOOD WITH THE RIGHT FOODS.

Take a peek at our recommended grocery list for mood-boosting foods and learn more about the mind-gut connection.

8. REDUCE OR ELIMINATE BLUE LIGHT EXPOSURE 2 HOURS BEFORE BEDTIME.

If you can’t avoid screen time in the evening, try investing in blue light blocking glasses. They can make a significant difference.

9. LIMIT YOUR SCREENTIME.

Take a break from aimless scrolling and avoid falling into the comparison trap while navigating motherhood! Go Aro has been extremely helpful in my journey of reducing screen time and increasing quality time with my children.

10. PRACTICE GRATITUDE.

Cultivating a sense of gratitude in your daily routine can reduce stress and improve your mood. Research indicates that focusing on the bright aspects of life, no matter how trivial they may seem, can foster a more optimistic perspective and enhance mental health.

11. AFFIRMATIONS FOR BUSY MOMS.

Incorporating affirmations into your busy schedule can assist in shifting your mindset and concentrating on your goals. By repeatedly reinforcing positive statements like “I possess competence and confidence,” moms can elevate their self-esteem and promote overall well-being.

12. REDEFINING SELF-CARE.

Self-care doesn’t have to be elaborate or costly. We can redefine self-care by embracing simple practices that effortlessly blend into their daily routines, such as practicing mindful breathing or taking a leisurely walk to improve your mental health.

13. ACTIVATING THE VAGUS NERVE.

Engaging in activities that stimulate the vagus nerve, such as deep breathing exercises, melodic chanting, or meditation, can yield an array of benefits for busy moms. These advantages include stress reduction, enhanced digestion, and regulation of heart rate and blood pressure. Our private app includes guided breathwork and meditation videos, choose a membership to unlock access to all of our stress relieving activities.

14. ASK FOR HELP.

Delegate tasks to your partner and support system or consider outsourcing household chores. Hiring a cleaning service once a month, ordering groceries for pick-up, or using a meal delivery service are common ways to reduce the load at home.

15. INCREASE INTAKE OF THE ESSENTIAL VITAMIN D FROM SUNLIGHT.

You may feel sluggish or slightly depressed in the winter months due to the lack of sun exposure. Check out our full blog post on seasonal affective disorder and simple ways to boost your mood in the winter months.

16. OPTIMIZE YOUR SUPPLEMENT ROUTINE.

Creating a sleep sanctuary is key to a restful night of sleep. The Hatch Restore doubles as a soothing sound machine and a peaceful alarm clock with its gradual sunrise. In addition, we highly recommend trying Needed Sleep Support – use code THEMATRESCENCE to get a 20% discount on your initial purchase!

17. EMBRACE YOUR PERSONAL VALUES.

Break free from the urge to please others and embark on your unique journey. Explore our inclusive membership community for valuable resources to aid you in identifying and embracing your personal values. This is especially important for new moms as they lean into their matrescence.

18. LIVE IN ALIGNMENT.

Living in alignment with your values and priorities can bring fulfillment and purpose to your life.

19. LEARN TO SAY ‘NO’ MORE OFTEN.

Learning to set healthy boundaries and prioritize your well-being is essential for maintaining a balanced and fulfilling life.

20. REDUCE TOXINS IN YOUR HOME.

Create a healthier living environment by minimizing exposure to harmful toxins and chemicals in your home. Partnering with Branch Basics, we offer a 15% discount on your starter kit when you use our code: THEMATRESCENCE.

21. INCORPORATE JOURNALING FOR STRESS MANAGEMENT.

Keep it simple by using the 5-minute journal.

22. GET OUTDOORS.

Spending time in nature can improve your mental and physical well-being. Embrace the outdoors and reap the benefits of fresh air and natural beauty.

23. CONSIDER THERAPY.

Seeking support through therapy can be transformative. We are proud to partner with BetterHelp and offer a 15% discount on your first month. BetterHelp Therapists are available through various communication channels including messages, chat, phone, or video. Use code: thematrescence. Please note that as a BetterHelp affiliate, we may receive compensation if you make a purchase through the provided links.

24. TAKE SHORT MENTAL BREAKS THROUGHOUT YOUR DAY.

Make time for short breaks. Taking mini breaks throughout the day allow you to be more mindful and improve your concentration. Try a short workout, a walking meditation, or a simple stretch for instant stress relief. Whether you try one or all of these wellness tips, we hope you feel encouraged to make positive changes this new year.

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Lauren Hays, PMHNP

Lauren was a licensed and trained registered nurse in the NICU and has since made a career shift to focus on mental health. Lauren is now a board certified Psychiatric Mental Health Nurse Practitioner, focusing on women’s health and wellness. She is a mom of three precious little men who has turned her pain into passion.

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