It’s natural as a mom to often feel stretched thin, balancing work, family, and daily responsibilities. Finding time for personal wellness often takes a back seat.
But, while taking care of loved ones is important, it’s just as essential to focus on personal well-being.
Creating a mom-friendly wellness routine doesn’t have to be overwhelming. Small, consistent habits can make a big difference.
A realistic approach will help you make wellness a natural part of daily life, rather than another task on an already full to-do list.
If you’re struggling to prioritize your wellness routine, try these practical tips that will help ensure that you’re living your healthiest life on even the busiest of days.
Choose Nourishing Foods That Support an Active Lifestyle
A well-balanced diet provides essential nutrients that help maintain daily energy and overall well-being.
Eating a variety of fruits, vegetables, whole grains, lean protein, and healthy fats is an easy way to help ensure your body has the nutrients it needs.
That being said, it can be hard to get all the vitamins and minerals from your diet alone. That’s when supplements can come in handy.
For example, Omega-3 fatty acids are a group of essential healthy fats that helps support brain and heart health, but are found in only a few types of food.
Taking a high-quality supplement like BiOmega® by USANA Health Sciences can ensure you get the optimal amount of Omega-3 fatty acids, including DHA and EPA, that your body needs to thrive.
Remember that even small changes to your dietary routine can make a difference over time.
Choose brown rice instead of white, serve two vegetable sides with dinner instead of one, or snack on roasted chickpeas instead of potato chips.
By prioritizing healthy, whole foods, you’ll naturally find that you eat less, feel fuller, and have the energy you need as a busy mom.
Stay Hydrated to Support Daily Energy Levels
Drinking enough water each day is a simple, yet often overlooked part of wellness.
Proper hydration is key in ensuring that you maintain your energy levels and focus, especially when you’re managing multiple tasks throughout the day.
Water is the best option, but herbal teas and water that’s been infused with lemon, cucumber, or berries can add variety.
Keeping a reusable water bottle nearby is a great way to remind yourself to keep sipping throughout the day.
If you’re the type that tends to forget to drink water throughout the day, consider setting habits that will help you remember, like drinking a glass of water before each meal.
You could even download an app to help you track your water intake throughout the day!
No matter what methods work best for you, you’ll find that staying hydrated will help curb your appetite, prevent energy slumps, and improve your overall well-being.
Find Fun and Easy Ways to Stay Active
Exercise doesn’t have to feel like a chore. Staying active is as simple as moving, and there are all kinds of fun ways to move throughout the day.
If you don’t have time in your routine to schedule a regular workout, it’s time to think outside the box and get your exercise in a different way.
Walking with the kids, playing outside at a park, dancing while cooking, or doing short at-home workouts all count.
Activities that fit into daily routines can be easier to maintain than scheduled gym sessions.
And don’t forget that you’re less likely to give up on exercise if you choose activities you find fun!
Some moms may like the social experience of joining a local walking group, while others prefer the peaceful relaxation of a solo yoga session.
Try a few different activities that suit your personality and lifestyle, and choose one that makes you feel happy as you’re getting your exercise!
Make Time for Relaxation and Mindfulness
Rest is just as important as activity. Taking moments to relax and be present helps maintain mental clarity and overall well-being.
Many moms feel like they don’t have time to just stop and do nothing, but even five minutes of mindfulness can help clear your mind and reset your body.
Simple relaxation techniques include deep breathing, listening to calming music, and stretching before bed.
Unplugging from screens and stepping outside for fresh air can also create a sense of balance.
Mindfulness doesn’t have to be complicated. It’s about being present, whether it’s enjoying a cup of tea without distractions or taking a slow walk in nature.
Small moments of peace can help ensure even the busiest mom feels more grounded and refreshed.
Prioritize Quality Sleep for Daily Well-Being
We all know that sleep is essential to our health, yet about 72% of parents report getting insufficient sleep three nights a week or more.
While getting uninterrupted sleep may not always be possible, creating a consistent bedtime routine can make a difference.
Reducing screen time before bed, keeping the bedroom cool and dark, and setting a regular bedtime can all support a restful night’s sleep.
Relaxing activities like reading or listening to soft music can also help the body wind down.
If you’re still waking up feeling tired, it may be time to adjust your daytime habits. Make sure you’re properly hydrated, and avoid caffeine in the afternoon or later.
Proper sleep not only helps ensure you’re ready to tackle the day, it has been shown to lower the risk of heart disease, diabetes, and obesity.
Keep Your Skin Healthy
Taking care of your appearance is an important part of self care, and it doesn’t have to be an hours-long process, either!
A simple daily skincare routine can help keep your skin looking fresh and radiant, while also boosting your mood.
Start with a gentle cleanser that will remove dirt and excess oil.
For oily or combination skin, a gel or foam cleanser is the best choice. For dry skin, consider an oil cleaner to help remove buildup without drying skin.
Next, apply a moisturizer to help nourish and protect the skin.
And, don’t forget the sunscreen! Consider using a combination moisturizer/sunscreen to streamline your routine even more.
Finally, remember that your other wellness habits can have an effect on your skin as well as the rest of your body.
Staying hydrated and including healthy fats from foods like avocados and nuts can help keep your skin healthy and glowing.
Connect with Other Moms for Encouragement and Support
Wellness is easier to maintain when you have a support system to help and encourage you.
Whether it’s a local mom group, an online wellness community, or just a friend to check in with, having people who share similar goals can be motivating.
Joining a group fitness class or a mom-and-tot exercise meet-up can make staying active feel more enjoyable.
If those options aren’t available in your area, consider connecting to an online forum, or joining a social media group focused on wellness.
Wellness is not just about physical health—it’s also about feeling supported and connected.
Surrounding yourself with positive influences can help ensure that your new healthy habits last.
Be Flexible and Adjust Your Routine as Needed
Your mom-friendly wellness routine should be adaptable. What works one month may not work the next, and that’s okay.
Instead of following a rigid plan, focus on what feels good, and prioritize small, sustainable changes to your lifestyle.
For example, some weeks may allow for more exercise, while others might require more rest.
Seasonal changes can also affect routines—summer may mean more outdoor activities, while cooler months might call for different movement choices.
If a particular habit no longer fits, replace it with something more practical. Wellness is about balance, not perfection.
Prioritizing wellness doesn’t mean you need to create a complicated routine or make drastic changes to your lifestyle.
Small, consistent adjustments will generally be much easier to continue practicing, and lead to bigger changes in the long term.
Take a bit of time to find ways to incorporate wellness into your daily life, whether with small dietary changes, or by adjusting your sleep schedule.
As each new change becomes a habit, you can add another one to continue your journey to a healthy and active life.
There’s no one-size-fits-all approach—so don’t be afraid of a little trial and error. Find a mom-friendly wellness routine that works for you.
Over time, your new, healthier habits will feel like a natural part of everyday life.