We’ve all heard that we need to practice self-care, but for many busy moms that can feel like adding one more item to our never-ending to-do list. How can we practice self-care without feeling guilty about taking time for ourselves or worrying about the next item on that list?

What is Self-Care?

What is self-care anyway? According to Oxford Languages, self-care is “the practice of taking action to preserve or improve one's own health.” It is also defined as “the practice of taking an active role in protecting one's own well-being and happiness, in particular during periods of stress.” So what does this look like in real-mom life? 

Prioritizing time for yourself can be difficult for moms. However, practicing the art of self-care has numerous benefits, all supporting our physical, mental, and emotional health. We can all relate to having more patience with our children when we are well-rested and feel good. When we’re not caring for ourselves, we might end up hiding from our children in the pantry.

The act of self-care can look different for everybody. Social media might have us believe that self-care is all spa days, weekend yoga retreats, and beach vacations. These can be lovely, but not always practical. On the other hand, some moms consider a ten-minute shower by themselves as self-care time, although it can be (and should be) much more than basic hygiene needs. As the adage goes “you cannot pour from an empty vessel.” We need to find ways to nourish ourselves physically and emotionally in order to in-turn nourish our families. If that feels too new age-y, think of it as putting on your own oxygen mask first, before helping others. 

What Can Self-Care Look Like for You? 

Make it something you enjoy 

Scheduling your doctor and dentist appointments are technically self-care (and you should totally do that), but they probably are not the thing that refills your cup. Find something that brings you joy. If you enjoy the activity you are more likely to participate in it more often. This could look like a long walk by yourself, or could look like roller skating at the park with a group of friends. 

Put it on your calendar

Make self-care a deliberate choice. Prioritizing sleep can be a great embodiment of self-care, as getting adequate sleep is fundamental to health. Try turning your phone on sleep mode early in the evening and letting your family know you have a new bedtime. Younger children can get a kick out of their mom having a bedtime, and will hold you accountable. They might even tuck you in. 

Know the difference between self-care and self-indulgence

Self-care is something that done consistently can help move us to our health goals. Self-indulgence, if done often enough, can lead us away from our health goals. If you are choosing to spend some time watching an episode of your new Netflix obsession, that can be a great choice. If you end up binging the entire season and staying up until 4:00 a.m., that might be self-indulgence and counterproductive.

Practice Mindfulness 

Mediation practice is wonderful self-care, but can feel hard to fit into our busy schedules. We can practice mindfulness in other aspects of our days. For example, meal prep is a great step toward supporting your nutrition and health goals. Take some time as you are chopping vegetables to notice the vibrancy of the colors and the difference in textures. Take your time, breathe, and practice gratitude for the ability to nourish your body and your family. 

Even taking 5 deep breaths before you eat and practicing mindfulness as you enjoy your meal can help you relax. Notice the different colors, flavors, and textures of your meal. Put your fork down between bites. And at the very least, sit down for your meal, no more eating your meal standing up in case somebody needs an extra napkin or more water. Not only is this a simple way to practice self-care, but will also support proper digestion leading to better nutrient absorption and feeling better overall.  

Bonus: Embrace the power of “no”

Taking time for yourself is an important component to your health, you can treat it as such. Sometimes, we feel the need to say “yes” to every request of our time and energy in order to be a “good mom.” The truth is, we don’t need to volunteer at every school function, coach every sports team, or help with every fundraiser. We are enough, just how we are. Experiment with different ways you can say “no” to prepare for the next time someone makes a request of your time. Try “Thank you so much for thinking of me, but I won’t be able to commit to that.” 

Acts of Self-Care

What will work as an act of self-care for one mom may not work for another, but the possibilities are endless. 

• Treat your body and mind well. Find your mind-body support team and get them on your calendar. Appointments with personal trainers, massage therapists, chiropractors, and Nutritional Therapy Practitioners are all truly for you and can be the epitome of self-care. 
• Go for a walk outside without your phone. Spending time moving in nature can improve your mood. 
• Plant something. Reconnecting with the earth and getting your hands dirty can take your mind off of a hectic to-do list. 
• Phone a long distance friend. We can all use more connections these days.
• Meal plan for the week ahead. Or meal prep your veggies for the next few days. Planning ahead can reduce decision fatigue and the last minute stress of what to feed your family. 
• Take advantage of a healthy meal delivery service. Let somebody else plan and shop for you. 
• Ask for help when you need it. This is hard for moms, but it’s not a sign of weakness and remember, your family can’t read your mind. 
• Do fur therapy. Spend some time with your favorite dog or cat, or at your local shelter. 
• Put on your favorite tunes and have a living room dance party!
• Read a chapter of a book that isn’t Dragons Love Tacos or watch a television show that isn’t Bubble Guppies. 
• Try an adult coloring book, paint-by-number, a crossword, or puzzle. Using your hands and brain differently than you usually do can be meditative. 
• Explore local historical sites or art exhibits. Getting out-and-about town can be fun for you and the whole family.
• Learn something new like an instrument, dance, or photography.
• Take a bubble bath (yes it still made the list) or get a mani-pedi. A little pampering can be good for your soul. 
• Declutter a drawer or room. Make your bed. Sometimes getting organized can lead to a great sense of stress relief. Sometimes making your bed can set the tone for the whole day. So, go ahead and Marie Kondo your space if that makes you happy. 

Working with a Nutritional Therapy Practitioner is a great opportunity to prioritize yourself. Not only will you receive personalized support in reaching your health goals, you’ll have a cheerleader and accountability partner by your side. Who doesn’t want that? Our knowledgeable team will help you feel your best, so make your appointment.

About the Author:

Karen Deputy, NTP. Karen became a Nutritional Therapy Practitioner after her own medical crisis and autoimmune diagnosis led her on a journey of discovering how vital proper nutrition is to feeling happy and healthy. She became passionate about helping others regain their energy and sense of well-being through food and lifestyle choices. Karen lives in Southern California with her family and can be found outdoors most of the time. She loves helping clients find the joy of creating delicious foods that nourish their mind, body and spirit. Read more about Karen. 

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