It is not an easy thing to do to juggle the time job and family life. A working mom is not only responsible for her job but also takes over the endless house cleaning, getting the kids to school on time, family commitments, etc. One that is often missing in this vicious cycle is selfcare. But the fact is, it is a domino effect, if you don’t self-care, it will become more and more difficult to care for others.
Self-care is not for selfishness or an over-the-top treat but a way to nourish your physical, emotional, and mental health in order to be able to cope with life’s requirements in a strong and well-balanced way. Here is a doable self-care checklist for working moms that can contribute to your good health, vigour, and cheerfulness.
1. Start the Day with a Morning Ritual
What occurs in your day first thing will set you the mood for everything that rests of the day. Getting up just 20-30 minutes earlier than usual gives you the opportunity to do something just for yourself. It could be :
Meditation or prayer for a few minutes
•Light stretching or yoga
•Writing down things you are grateful for
•Sipping your tea or coffee in peace before the house gets busy
•A gentle and mindful morning works wonders to lower anxiety and keep you grounded.
2. Prioritize Sleep
Sleep is the first thing that working mothers take out of their schedules, yet it is the root of their good health. Lack of sleep affects one’s mood, focus, and immunity. Work on the following:
•Be in bed at a set time, no matter if you have a day off
•Your room should be cold, dark, and free of any interruptions
•Do not expose yourself to a screen for at least 30 minutes before going to bed
•If possible, ask someone else to do the cleaning or do it at a different time with your partner
•Don’t forget sleeping well is a must-have feature in the selfcare program.
3. Eat Nutritious Meals
To save time, you may decide to skip your meal or eat fast food in between meetings . This behavior is detrimental to your health in the long run . Practicing meal planning even in the smallest of ways will be a game-changer in a positive way.
Make healthy snacks like fruits, nuts, or sprouts available for times when you are tempted to eat unhealthy.Never let your morning meal go it is the source of energy for your whole day.
•Try to get your daily water intake; do not forget to bring along your water bottle at work.
•Have your lunch prepared on your own with fresh ingredients instead of consuming processed canteen food.
•Eating balanced meals is one of the easiest and most effective forms of self -care.
4. Move Your Body
Exercising is not necessarily having to be a long-lasting session in a gym . Small energetic movements can also boost your energy and lift your spirits.
•Have a 20 minute walk during lunch breaks.
•Use stairs instead of the elevator.
•Do stretching exercises that are simple while you are working at your desk.
•Play with your children through dancing, it is entertaining and keeps you fit.
Physical activity is a great endorphin factory, it helps to lower anxiety, and make you feel like you have the situation under control.
5. Create “Me-Time”
Working mothers are always swamped with obligations, but self-care time is a must. At a minimum, 15 – 30 minutes a day should be earmarked solely for yourself. It could be used for any of the following activities :
•Read a book
•Listen to music or a podcast
•Pamper your skin with the help of a face pack or take a relaxing hot bath
6. Manage Stress with Mindfulness
Stress is unavoidable ; however, the manner in which you respond to it is what really counts. Mindfulness techniques such as meditation , deep breathing, and focusing on one task can help you manage stress.
•Do deep breathing exercises for 5 minutes during breaks.
•Download and use meditation apps for guided sessions.
•Focus on the task at hand rather than juggling multiple tasks.
•Decline an offer if you think you already have too much on your plate.
By taking a step back physically , you will find that you can handle the situation in a calm manner rather than showing anger.
7. Stay Connected with Loved Ones
Self-care through relationships is also about being there for people you care about and who care about you . The duties at work and home should not let you drift apart from family and friends.
•Have dinner together as a family whenever possible.
•Reach out to a friend by phone or text for a quick chat.
•Plan for short meeting or date tours to get back to your partner.
The love and support from our emotions are very powerful in relieving stress and making the journey easier.
8. Organize and Delegate
One of the major causes of stress is the attempt to do everything on your own. Working moms should not forget that requesting help is not a sign of weakness.
•Share the responsibilities of the home with your partner.
•Encourage kids to do chores corresponding to their age.
Assignments through delegation grant you free time and lessen the feeling of exhaustion.
9. Financial Selfcare
Money concerns are a major cause of unexpressed stress. Part of selfcare is the act of taking control of your finances.
•Decide on a monthly budget and abide by it.
•If you can , save some money for a rainy day.
10. Practice Gratitude and Positive Thinking
The practice of gratitude puts the mind on the right path in the midst of deadlines, traffic, and family chaos , when it is very easy to focus only on the negative aspects of life.
•Write down three things you are grateful for each night.
•Don’t despise the smallest victories , like the completion of a difficult project or the occurrence of a family dinner.
•Cheerfully recognize the positives in times and not just in results.
One good thing that comes out of positivity is that not only it elevates your mood but it also influences your family’s emotional atmosphere.
11. Regular Health Checkups
Working mothers frequently neglect small health issues to the extent that these problems become major. Take care of preventive medicine first thing.
•Plan and do health checkups regularly.
•Don’t purposely tire yourself out ; if you are experiencing fatigue, headaches or if you are stressed, do not ignore the symptoms.
•Keep track of your menstruation and general well-being.
•Rotate the position of your family and make sure that you stay healthy through regular health monitoring.
12. Weekend Reset
Weekends do not only serve for catching up on chores but are also a time for one to renew her mind and body.
•Put aside the time for rest and leisure activities.
•Prepare or eat your favorite meal.
•Go on a short trip or enjoy nature.
•Get rid of the clutter in your home to prepare for the new week with a refreshed feeling.
This period of weekly reset makes one stay away from burnout and also gives them something to look forward to.
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