Meaningful Self-Care in 60 Minutes a Day
Meaningful Self-Care in 60 Minutes a Day
Ah, motherhood. It's my favorite job, the best gift I've ever been given, and the reason for the swear words at the tip of my tongue a dozen times per day. If you've been doing this motherhood thing for a while, you know how stressful it can be and how hard it is to steal a moment for yourself. All of the little ways you used to treat yourself are a distant memory, replaced by diaper changes, tummy time, and a never-ending list of new responsibilities.
As overwhelming as motherhood can be, putting your own needs on the back burner isn't the answer. As Motherhood Unstressed has discussed before, it's easier to be a good mom when you feel good inside. When mothers make time for inner work, they grow more resilient, calm, and capable. So how much self-care can you really accomplish if you only have 30–60 minutes a day? More than you think! Here's where to start when you need more “me time” but hardly have a moment to spare.
Quick Ways to Destress
When it feels like everyone needs something and you're at your breaking point, do you know how to self-soothe? Quick destressing strategies keep you sane in tough moments. One of the easiest ways to calm down is simply to breathe. We tend to breathe quickly and shallowly when stressed. Switching to deep, slow breaths triggers the relaxation response. Some moms like to add visualizations or yoga stretches to breathing exercises.
Meditation takes breath awareness up a notch. While longer meditations deliver the most benefits, even a five-minute mini-meditation improves your mental state. Positive affirmations, mantras, and practicing gratitude are more quick yet effective fixes. There's also the time-tested strategy of hiding out in the bathroom. If you manage to sneak away, make the most of it with a hot shower, a skincare session, or pep talk in the mirror — yes, it's a real thing, and it's a must for postpartum moms.
Living Well on Limited Time
Stress is less likely to overwhelm you mentally when you take care of yourself physically. That means eating well, exercising regularly, and getting enough sleep. Easier said than done, right? You might not have as much time to dedicate to a healthy lifestyle as you used to, but even the busiest of moms can practice healthy habits with the right tools.
First, eating healthy without cooking — and no, I don't mean takeout. But if you scarf down a bowl of cereal in the morning only to feel hungry an hour later, you need better mealtime strategies in your toolkit. Protein-rich smoothies are an energizing, no-prep way to start the day, while healthy snacks like unsalted nuts, raw veggies, and sugar-free yogurt keep you fueled between meals. At dinner time, use set-it-and-forget it cooking methods like baking, roasting, or my personal favorite, the Instant Pot.
Next up is exercise. Whether you consider yourself an athlete or think burpees are something on a baby registry, apps make it easy to get fast, effective workouts at home. HIIT, yoga, and bodyweight workouts are three options that require minimal time and equipment.
Finally, sleep. Uninterrupted nights may not be an option right now, but make sure you're sharing nighttime baby duties so everyone gets enough sleep and using calming rituals to promote quality shut-eye. Sleep deprivation exacerbates postpartum depression, so it’s crucial whether you're going back to work or staying home.
Connecting with Yourself and Others
A lot of self-care focuses inward — taking care of your body, your mental health, strengthening your sense of self. However, nurturing relationships is a key component of self-care too, especially for new parents. In addition to making time for yourself, make time for relationships with others. Having a baby is hard on friendships, so make a point to reach out even if you don't have time to hang out. You'll be amazed at how much closer a 30-minute conversation or quick kid-free coffee date makes you feel.
This also includes talking about things other than your to-do list with your spouse and communicating openly about difficulties you're facing. If tensions are running high at home, you may need to shoo away bad juju. And no, this isn’t mumbo jumbo at all — burning a sage stick, letting in fresh air, and good, old-fashioned decluttering will do wonders for your family’s psyche.
No matter how much you cherish parenthood, being a mom is hard. However, if you're feeling beat down and worn out more often than not, it's a sign you need to dedicate more time to self-care. Luckily, you don't have to turn your world upside down to get the me-time you deserve. For more time-saving strategies like these, subscribe to Motherhood, Unstressed.