For busy moms, self-care is the last thing we often think about. We're either managing the kid's schedules or meeting deadlines at work. However, small changes can lead to big outcomes.
From decluttering your desk in less than 30 seconds to listening to your favorite song, going for a quick walk, or taking one minute to plan your next day, here are 12 tiny habits to embed into your daily life that will have an everlasting positive effect on your overall health and well-being.
Plan Your Day the Night Before
You're in bed about to fall asleep when you wonder whether you locked the door. You reassure yourself that you did, but then your thoughts wander to whether you checked your child's backpack for old sandwich crusts. And before you know it, you're thinking about dental checkups, bill payments, the last email from your boss, and that time in grade school when Timmy made fun of your buck teeth.
Instead of letting these niggling thoughts affect your sleep, take a minute to jot down tomorrow's to-dos in your journal or phone. You'll feel at peace and organized going to bed knowing you've planned your next day.
Go To Bed a Bit Earlier
Moms love staying up past their bedtimes to recoup that alone time we desperately need, crave, and deserve. You don't need to go to bed an hour early, but increasing your sleep time by as little as 15 minutes can decrease daytime sleepiness and reduce blood pressure.
Make Your Bed
One of the mood-boosting things you can do when you wake up is to make your bed. You start the day feeling productive and on the right foot. Just five minutes into your day and you've already knocked off an item on your list. Go, mama!
Tackle the Small Stuff First
When you've settled into your morning routine, look over the to-do list from the night before and tackle the small stuff first. You'll feel motivated to do more once you've completed a couple of tasks.
For big tasks, break them down into little ones and give yourself a little reward every time you complete them.
Declutter Your Desk & Desktop
When we see a mess, it can make us feel disorganized. Scattered papers? Put them in a neat pile. A few dried-out pens? Throw them out. Dirty coffee mugs? Put them in the sink or dishwasher.
Do the same with your laptop. Empty your recycle bin. Get rid of unnecessary desktop icons. Move, file, or delete items from your download folder.
This takes less than 30 seconds but can boost your mental well-being.
Slow Down To Enjoy a Warm Beverage
Working parents often want to power through breaks and lunches to get more done and leave early. But being efficient doesn't always lead to being more effective. Rest is crucial for staying focused and on task.
You may not want to take the full lunch hour, but it only takes 10 minutes to prepare a coffee, tea, or other delicious beverage and mindfully enjoy it. You will feel more recharged to tackle the rest of the day.
Tidy as You Go
Putting things back when you're done helps reduce clutter and messes that can create unnecessary stress. For instance, if you're making a sandwich, put the ingredients back in the fridge, wash used cutlery, and wipe the counter before eating. Then when you're done, you don't need to be bogged down with tidying except for your dirty plate and glass.
Give Yourself a Screen-Free Break
Our minds are constantly occupied by screens: little ones, mid-sized ones, and big ones. Sit still without a screen for a few minutes every day. It may feel uncomfortable at first, but once you make it part of your day, your brain will thank you.
That screen-free break allows you to be present and in the moment. It may help improve sleep, productivity, and learning.
Take a Stretch Break
We sit more than we've ever sat. Everything is designed to be convenient, quick, and easy. To prevent muscle pain and strain or a back injury, set a timer every hour that reminds you to change positions or stretch.
Stand up and stretch your forearms, back, side, neck, shoulders, and hips. Move your legs and do a little dance if you're up for it.
Go for a Quick Walk
You don't need fancy gym equipment or stylish workout gear to go for a walk. Taking a 30-minute walk can decrease your risk of cardiovascular disease, improve bone density, and increase fitness and endurance. It also can be an opportunity to connect with friends, to get fresh air, and to explore the neighborhood.
Compliment Someone
It feels good to do good. Whether it's your partner, child, friend, coworker, or complete stranger, get into a habit of giving that person a compliment. Kindness spreads, and your words might just make someone's day just a little bit brighter.
Listen to Your Favorite Songs
Ever notice how good it feels when you listen to your favorite music? Or when the store plays your old-school jams? Why not replicate that feeling throughout your day?
Whether it's pop, rock, jazz, or funk, give your mind some R and R. Research has shown that listening to music has many health benefits including decreased anxiety and blood pressure, and improved sleep quality, memory, mood, and mental alertness.
