Working while raising a family is a stressful experience that can be both physically and mentally draining.
At times, it may seem virtually impossible to prioritize your health as you balance long work hours, kids’ activities, and the job of cooking meals and cleaning your home.
But, even so, making sure you’re living a healthy life is crucial in keeping up with the demands of a busy schedule.
Ignoring your own needs will only reduce your ability to care for your family, and may eventually lead to complete burnout.
Luckily, by incorporating some simple and effective strategies, you can maintain your health and energy levels even during the busiest time.
Start by trying these nine tips to help you prioritize your health without overwhelming yourself:
Try Meal Planning
One of the best ways to maintain good health is by eating nutritious meals. But, finding the time to prepare those meals can feel almost impossible when you’re busy.
That’s where meal-planning can be a lifesaver. Take some time on your day off to plan out the meals for the week, and order your needed groceries.
Then, prep as much as possible so that meals can be put together more quickly when it’s time to cook.
This might include chopping vegetables in advance, combining and freezing slow-cooker meals, or pre-portioning lunches that can be heated up throughout the week.
For on-the-go energy, make sure to stock up on healthy snacks like nuts, fresh fruits, or protein bars, and avoid relying on sugary snacks or processed foods, as they can lead to energy crashes.
Advance Your Career Without Overwhelm
Often, getting some additional education or upgrading your degree can be a great way to improve your income and quality of life.
But, how’s a busy working mom going to fit that into an already packed day?
Luckily, thanks to the internet, it’s much easier to upgrade your education in your own time, right from the comfort of your home.
Whether you’re a nurse considering an online RN to BSN degree or a store manager considering bolstering your resume with a business degree, there are all kinds of high-quality online programs available.
Online courses allow you to study at your own pace and fit learning into your schedule without adding unnecessary stress.
Create a realistic study plan that works around your schedule, setting small, achievable goals.
For example, dedicate 30 minutes a day to reading or completing assignments, rather than trying to cram hours of study into a single sitting.
Prioritize self-care and balance your commitments, to ensure you remain energized and focused throughout the process.
Prioritize Hydration
Most people know that hydration is crucial for maintaining energy, focus, and overall health.
Dehydration can cause fatigue, headaches, and reduced concentration—issues that no working mom wants to deal with as she’s trying to get through the day.
Yet, as you’re rushing through your work and parenting responsibilities, it can be all too easy to gulp down a coffee instead of a glass of water.
So, to stay hydrated, always carry a water bottle with you, and set a goal to drink a certain amount throughout the day.
If plain water feels monotonous, add natural flavorings like lemon slices, cucumber, or mint.
By making hydration a habit, you’ll feel more alert and better equipped to handle the demands of your day.
Incorporate Movement Throughout the Day
When you’re balancing work and parenting, fitting in a workout is something that can feel virtually impossible.
But, even small spurts of physical activity can make a big difference in overall health and energy levels.
Take advantage of work breaks to do some simple stretches or take a brief walk. If you’re at a desk all day, find a few seated yoga poses that you can perform periodically throughout the day.
And don’t forget that there are still ways to add a bit of movement to your day once you’re home!
Put on some tunes and dance while you tidy the house, take the kids out for an evening bike ride, or even just do a few simple strength-training exercises during the commercial breaks of your favorite show!
Incorporating purposeful movement into your day will not only improve your physical health but also enhance your mental clarity and mood.
Find a Support Network
A strong support network can make a world of difference to a busy working mom that’s feeling overwhelmed by life.
By connecting with other moms facing similar issues, you can share your challenges, get tips on creating a healthy work-life balance, and know that you’re not alone.
If your schedule allows, look for local community groups that meet on a regular basis. It’s a great way to get out and socialize while also enjoying the support of other working moms.
Or, if you prefer, there are a variety of online forums or Facebook groups for working moms. This can give you a great way to connect with others on your own time.
Remember, you’re not alone in this journey—lean on others for encouragement and insights when needed.
Practice Mindful Stress Management
Stress is an inevitable part of being a mom, especially during chaotic days of balancing work and home life.
In the whirlwind of daily routines, prioritizing mental health can seem like a luxury you can’t afford, but it’s as crucial as any meeting or appointment.
Your health is impacted by how you handle stress. Incorporating stress-relieving techniques into your daily routine can help you stay grounded and relaxed when life gets overwhelming.
Try techniques such as mindfulness exercises, nightly meditation, or even just some simple deep breathing routines.
Journaling can also be a great stress-reliever. Writing down your thoughts and feelings at the end of a busy day can help you process your emotions and find solutions to any issues you’re facing.
These techniques aren’t just pauses in your day; they’re investments in your overall well-being, offering stress reduction and a clearer mind to tackle everything from healthy eating to time management to physical activity with renewed vigor.
Set Boundaries and Learn to Say No
Moms are natural caregivers, which means their desire to help others often leaves them struggling to set healthy boundaries.
However, overcommitting yourself is only going to impact both your mental well-being and your ability to perform at your best.
Learn to recognize your limits and prioritize work you accept. If you’re asked to take on extra responsibilities and feel overwhelmed, it’s okay to decline politely.
Saying “no” when necessary isn’t a sign of weakness. To the contrary, it’s a sign of strength, showing that you respect yourself and your own needs.
Set boundaries outside of work as well. Carve out time for yourself, whether it’s for relaxation, hobbies, or spending time with loved ones.
Establishing solid boundaries and recognizing what you’re reasonably able to handle will help you recharge and maintain balance in your life.
Celebrate Small Wins and Stay Positive
As you handle the demands of working full-time and caring for your family, it’s easy to focus on what didn’t go right during your busy day.
However, celebrating small wins can help shift your perspective and boost your morale.
Did you manage to stay hydrated throughout the day? Did you successfully help your kids work through a problem? Did you handle a challenging situation with grace?
These are all victories worth acknowledging.
Remember, staying optimistic doesn’t mean ignoring challenges—it means focusing on the progress you’re making, one small step at a time.
A Journey Not a Sprint: Embracing Incremental Changes
As a working mom, it’s paramount to recognize that prioritizing your health isn’t about monumental overnight changes.
Instead, it’s about finding small, manageable steps that will help ensure you’re able to improve and maintain your physical and mental well-being.
From a daily walk after dinner to a decision to replace sugary drinks with water, every time we make a choice to prioritize our health, it’s a victory.
And taking those steps helps ensure our wellness strategies seamlessly integrate into our daily routines, laying a strong foundation for lasting health.
his blog article is so relatable and insightful!