33 Mom Wellness Tips & Hacks for a Healthier You!
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Ladies, have you ever felt like you're running on empty? Like the demands of motherhood are leaving little space for your own wellness? I get it. I've been there!
As a mama of two little boys, Emmett and Ira, I've walked in those shoes and faced the same struggles. And I'm here to tell you that it doesn't have to be that way. It's time to make mom wellness a priority . It's time to put you back on the to-do list. Here are 33 mom wellness hacks and self care tips for moms that you’ll want to save!
What Is Mom Wellness?
Mom wellness isn't just about physical health. It's about holistic health, encompassing your mind, body, and spirit. It's about taking care of yourself so you can take care of your family.
It's about nourishing your body with nutrient-dense foods, nurturing your emotional well-being, and filling your spirit with things that bring you joy and fulfillment.
It's about creating a life that's sustainable, enjoyable, and healthy. And ladies, it's about time we made this a priority…because let’s face it…moms are getting burnt out in our generation.
When we prioritize our own health, we become an inspiration for our children. This sets the stage for healthy habits in their lives, promoting generational health. It's high time we made this a priority, ladies.
33 Tips for Optimizing Mom Wellness
Here are my 33 tips for mom wellness. These are practical strategies that you can start incorporating into your daily routine. They're not just about diet and exercise - they're about creating a lifestyle that prioritizes your entire well-being.
Now, I’m not saying you must implement all of these ASAP. Some might feel aligned with you and others you may feel like “nahhh, that’s not happening”. My goal is that you get some inspo from these mom wellness hacks and tips so you can slowly start embracing a healthier mom lifestyle for YOU and your kiddos. Let's dive in!
1.Drink Electrolyte Water First Thing in the Morning
Start your day with a cup of electrolyte water instead of your usual morning coffee. This helps restore essential minerals your body needs and ensures you start your day well-hydrated. Not only does it set a healthy example for your kiddos, it's also a great opportunity to teach them about the importance of hydration.
I LOVEE LMNT Electrolyte packs. I actually have them on subscription on Amazon. The variety pack is my fav! I usually pour half a packet in a big glass mason jar and save the other half for the evening.
2. Prioritize a Morning Walk
Make a 10-minute morning walk a daily habit. This simple task kickstarts your metabolism for the day and boosts your mood. It's also a wonderful way to spend quality time with your children. Walking with them can foster an appreciation for exercise and nature from a young age.
I love talking my golden doodle on a walk with my boys and I be sure to point out the simple pleasures in our neighborhood like the pretty flowers, rabbits, pretty trees and homes.
If your home isn’t in a walkable area, even going outside to your backyard or sitting out on your porch in some fresh sunshine is beneficial!
3. Incorporate Nutrient-Rich Ingredients into Your Meals
Add at least one extra nutrient-rich ingredient to each of your meals. For breakfast, you could add chia seeds to your smoothie or oatmeal. At lunchtime, consider adding avocado to your salad. For dinner, try including some cooked quinoa in your meal for added protein and fiber. This not only benefits your health, but also introduces your kids to a variety of healthy foods, encouraging them to make nutritious choices as they grow.
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Grab my freebie, to get ideas on easy ingredient swaps to make healthier family meals!
4. Regularly Declutter Your Living Space
Regularly declutter and organize your living space. A clean, organized environment not only makes your daily routines easier but can also significantly reduce stress and improve mental health. This practice can also show your children the importance of maintaining a tidy space, helping them develop good organizational habits early on.
If you need some inspo and motivation for living more minimally and slowly, Madisun Gray on YouTube is AMAZING! I’ve been following her for years. When I have alone time and just need to regroup and chill, I put her channel on. Here’s a good one to give a watch!
5. Practice Mindful Eating
Pay careful attention to what you eat and take the time to truly savor each bite. This practice of mindful eating can help improve your digestion and increase your overall satisfaction with your meals. Plus, it models a healthy relationship with food for your kiddos and teaches them the importance of enjoying and appreciating their meals instead of scarfing down food in a hurry or sitting in front of the tv during meals times.
6. Meditation for Moms
Incorporate a simple, short meditation into your daily routine. Just 5 minutes of focused mindfulness can significantly reduce stress levels, improve mental clarity, and enhance overall well-being. Additionally, it sets a positive example for your children on how to manage stress and cultivate inner peace.
7. Stay Hydrated
Always carry a water bottle with you. It serves as a constant reminder to keep drinking and ensures you meet your hydration needs throughout the day, which is vital for maintaining physical health and cognitive function. It's also a practical way to teach your kiddos about the importance of hydration and inspire them to drink more water. Avoid plastic water bottles (for you and our kiddos). Get glass or stainless steel to avoid toxins from leaching into your water. I LOVE this brightly color hydro flask!
8. Get Enough Sleep (VITAL!)
Prioritize quality sleep, Mama! Create a peaceful sleep environment and consider turning off electronic devices at least an hour before bedtime. This can help your mind transition into a state of relaxation, promoting deeper and more restful sleep. Plus, it encourages healthy sleep habits in your children by demonstrating the importance of a good night's sleep. No more mindlessly watching Netflix until 11pm or midnight. Take an hour to yourself then get your booty to bed! I promise you will feel so much better when you get sleep!
I found that I feel my bed when I get 8-10 hours of sleep..which doesn’t happen a lot BUT it’s something I strive for and get a couple times a week because I actually go to bed earlier! (and co-sleeping help too!)
9. Establish a Self-Care For Moms Routine
Dedicate time each day to self-care. It could be reading a captivating book even 10 minutes!, indulging in a soothing bath with Epsom Salts (here are my favorite non toxic Magnesium salt flakes (aka Epsom Salts), or practicing calming yoga. Identify an activity you love and integrate it into your daily schedule as a way to replenish your energy and uplift your spirits. This also shows your kids that it's important to take time for oneself, fostering a sense of self-care and individuality in them.
10. Connect with Friends
10 yummy and delicious healthy smoothie recipes ebook that is perfect for kids and adults! Hidden veggies in every recipe!!
Regularly engaging in meaningful conversations and activities with friends can alleviate stress and foster a sense of belonging, enhancing your overall happiness and emotional well-being. This also teaches your kiddos the importance of maintaining strong social bonds and building lasting friendships.
For a while I was missing this part of motherhood.. connection. I mean it’s hard to keep friends in the chaos of raising kids! Plus, our little family moved 1.5 hour away from friends when our kids are 1 & 2 years and a couple years later I was feeling it, can ya say lonely???
It’s hard to not have your community around during this season. I got my butt in gear and now make it a priority to text back, make a call, and even set up playdates and meet ups. I took initiative to reach out and this completely changed my mental health.
11. Practice Gratitude
Starting each day with a moment of reflection, writing down three things you're grateful for, can set a positive tone for the day. This not only puts you in a good mood and encourages a more optimistic outlook but also introduces your children to the practice of gratitude, helping them appreciate the good things in their lives.
12. Healthy Snacks
Keeping healthy snacks on hand, like nuts, fruits, or yogurt, can maintain a balanced diet and stave off cravings. These snacks not only benefit your health but also serve as excellent examples for your kiddos, teaching them about the importance of nutritious snacking and preventing unhealthy munching. In fact, I made this guide for healthy swaps for kids but us mamas can take note too!
13. Regular Exercise
Striving to incorporate at least 30 minutes of exercise into your daily routine promotes physical and mental health. Whether it's a gym workout, a yoga session, or engaging in active play with your children, regular physical activity not only keeps you fit but also instills in your children the importance of an active lifestyle.
14. Breathing Exercises
When stress creeps in, practicing deep breathing exercises can help you relax, regain focus, and maintain a sense of calm. It's an effective method that you can share with your kiddos as well, teaching them practical ways to manage stress and stay calm.
15. Batch Cook
Preparing your meals for the week in advance ensures you stick to a healthy eating plan and have a healthy option available, reducing take-out temptation. This not only saves time during the week but also introduces your kiddos to the concept of meal planning and preparation, showing them the importance of eating home-cooked meals.
Here are some of my kitchen staples: Cast iron skillet I cook EVERYTHING on and my beloved Vitamix Blender! Worth every penny! (make soups, smoothies, sauces!)
16. Limit Screen Time
Prolonged screen time can have detrimental effects on your mental health, so it's important to set and adhere to a daily limit. This prevents fatigue and stress associated with excessive screen use. By doing this, you also set a positive example for your children, teaching them the importance of balanced screen time and encouraging them to spend their time in more enriching activities.
17. Read Regularly
Reading is an excellent way to relax your mind and wind down before bed. It can transport you to different worlds, broaden your perspectives, and calm your mind. By incorporating this into your routine, you're also inspiring a love for reading in your children, enriching their vocabulary, and stimulating their imagination.
My favorite books are:
Simply Living Well: A Guide to Creating a Natural, Low-Waste Home
The Call of the Wild and Free: Reclaiming the Wonder in Your Child's Education
The Brave Learner: Finding Everyday Magic in Homeschool, Learning, and Life
Womancode, In the FLO & This Is Your Brain on Birth Control [Hardcover] 3 Books Collection Set
18. Try New Hobbies
Making time to engage in a new hobby or activity can help discover new passions and skills. Whether it's something creative like painting or calming like gardening, it provides a productive diversion. By involving your kids in these activities, you're introducing them to new hobbies, fostering their creativity, and teaching them the joy of learning something new.
19. Mindful Parenting
Spending quality time with your kids and being fully present during this time is invaluable. It's about actively participating in their activities, listening to them, and immersing yourself in their world. By doing so, you're fostering a deep connection with your kiddos, making them feel valued, and teaching them the importance of mindfulness and presence in everyday moments.
20. Create a Vision Board
Visualize your goals and aspirations by creating a vision board. This can be a powerful tool to help keep you motivated and focused. Seeing your dreams and objectives visually can inspire you to stay committed and work diligently towards them. Plus, this can be a great activity to do with your kids, teaching them about goal-setting, persistence, and the power of visualization.
21. Start Your Own Sourdough Bread
Baking your own sourdough bread can be a rewarding and therapeutic activity. Not only does it offer the pleasure of creating something from scratch, but it also gives you more control over what you're putting into your body. Plus, there's hardly anything more satisfying than the smell of freshly baked bread in your home. Involve your kids in the process too! It's a fun way to teach them about the science of baking and the importance of healthy, homemade food.
22. Stay Connected with Your Mom Community
Regular interaction with other moms provides a platform to share experiences, get advice, and maintain social connections. And let’s be honest…make you feel like you’re not the only one feeling a bit cray cray some days as all the kids decide to be moody. It's incredibly helpful to have a network of girlfriends who just GET YOU and understand your journey and can provide support, tips, and a sense of camaraderie. By being part of a community, you can also provide your kiddos with social interactions and demonstrate the value of supportive friendships.
23. Ditch Toxic Products
Consider switching to all-natural, non-toxic products for both your home cleaning and personal care regimen. By doing so, you can significantly reduce your family's exposure to harmful chemicals that could potentially impact their health. This is also an excellent way to teach your children about the importance of making eco-friendly and health-conscious choices.
24. Plant a Home Garden
Gardening is not just a fun and relaxing activity; it also comes with the added benefit of providing fresh, nutritious food for your family. By growing your own produce, you can control what goes into your food and enjoy the fruits of your labor. Plus, gardening with your kids can foster their connection with nature, teach them about the process of growing food, and inspire them to eat more fruits and vegetables.
25. Practice Self-Compassion
Always remember to be kind to yourself. It's crucial to acknowledge that you're doing your best, and it's perfectly okay to have tough days. Practicing self-compassion can foster mental well-being and resilience, especially during challenging times. This also teaches your kiddos that it's okay to have tough days and the importance of being kind to themselves.
25. Try Aromatherapy
Essential oils are known for their therapeutic properties that can help to improve mood, reduce stress, and promote relaxation. Incorporating aromatherapy into your daily routine can have a positive impact on your overall well-being. Plus, it can create a calm and soothing environment for your kiddos, promoting a sense of tranquility in the home.
26. Journaling
Make it a habit to regularly jot down your thoughts and feelings. Journaling is a great way to process emotions, clear your mind, and gain a better understanding of your inner self. It also provides an example to your kiddos about the importance of expressing feelings and thoughts, promoting emotional intelligence from an early age.
27. Prebiotics and Probiotics
Including foods rich in prebiotics and probiotics in your diet can support gut health, which is essential for overall health. These beneficial bacteria can improve digestion, boost immunity, and even influence mental health. By incorporating these foods into family meals, you're also promoting a healthy gut in your kiddos, setting the foundation for a strong immune system.
28. Digital Detox
Carve out a specific time period, whether it's an entire day or just a few hours each week, to abstain from using electronic devices. This will allow your mind to recharge and refocus, providing you with the opportunity to engage in other fulfilling activities. It also sets a great example for your kiddos about the importance of balancing screen time with other activities, encouraging them to engage in more creative and outdoor play.
29. Healthy Swaps
Make a conscious effort to substitute unhealthy ingredients in your meals with healthier alternatives. For instance, consider using olive oil instead of butter, which is high in monounsaturated fats that are good for heart health. Similarly, opt for whole grains instead of refined ones to benefit from the additional fiber and nutrients they offer. Encouraging these swaps in your family meals can help your kiddos develop a palate for healthier foods and understand the importance of making heart-smart choices.
30. Nature Time
Dedicate some time to be outdoors. Breathing in the fresh air and immersing yourself in natural surroundings can have a significant positive impact on your mental well-being, helping reduce stress and improve mood. Involving your kiddos in these outdoor adventures nurtures their love for nature, gives them a sense of adventure, and provides them with an early understanding of the calming benefits of being outdoors.
31. Plan Fun Activities
Make sure to incorporate activities you thoroughly enjoy into your routine. This could be a hobby you love, a game that excites you, or a fun workout that gets your heart pumping. Doing what you love not only makes you happier but also boosts your overall quality of life. Including your kiddos in these activities can help instill in them a love for active play and the importance of pursuing activities that bring them joy.
32. Positive Affirmations
Kickstart your day with positive affirmations. By actively choosing to focus on positive thoughts, you can foster a positive mindset, boost your self-esteem, and influence your day in a more positive way. Sharing this practice with your kiddos can help build their self-confidence, teach them the power of positivity, and encourage them to start their day with a positive outlook.
33. Fuel Your Body!
What you eat matters! How do you fuel your body on a day to day basis? Starbucks? Mama, you need to prioritize the types and kinds of foods you put into your body. Focus on organic whole foods as much as possible! Check out this article for more nutrition tips for women.
Prioritize Your Health, Mama!
Now more than ever, it's so important to put your health and wellness at the top of your to-do list.
Remember, you can't pour from an empty cup, and that's especially true when it comes to your energy and well-being.
The stronger and healthier you are, both in body and spirit, the more you'll shine in your everyday life.
And it's not just about you - it's about your kiddos too. When you're living a healthy lifestyle, you're setting an amazing example for your children. They'll see firsthand the importance of self-love and staying fit. So, never forget, looking after your health isn't selfish - it's absolutely necessary. It's all about making sure you're there for your family in the best way you can be, and that means being the healthiest you possible.
Turn These Mom Wellness Hacks into Daily Habits
You know as well as I do that the secret to feeling great is all about consistency. It's not about flipping your life upside down overnight, but rather adding one or two changes at a time.
Start with little tweaks that feel doable, and once they're part of your daily groove and become a habit, think about introducing another.
It's all about that slow and steady pace, which lets these changes become a seamless part of your everyday life. You don't want to add MORE stress to your life, right?
As time moves along, you'll start to see that these small adjustments, as minor as they might seem, have collectively made a big difference to your health and overall well-being. All it takes is a bit of persistence and consistency, and you'll be on the journey to a healthier lifestyle. We got this, mama!
Your Mom Wellness Journey Starts Here
Ready to embark on your mom wellness journey? Take the first step today. Join the Waitlist for “A Nourished Life” Online self paced course for young women and mamas who want to take charge of their wellness to feel their best and to create generational health!
Embrace mom wellness! Your health matters. You matter. Here's to a healthier, happier you.
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