Introduction

Motherhood is an incredible and rewarding experience, but it’s also one of the most challenging journeys a woman can embark on. As moms, we are constantly balancing the needs of our children, family, and work, often at the expense of our own well-being. Many times, this leaves us feeling drained, overwhelmed, and disconnected from ourselves. In my own journey, I felt the weight of this imbalance and realized that something needed to change.

The good news? You don’t have to overhaul your entire life to feel better. Small, intentional shifts can lead to big changes in how you feel on a daily basis. These changes, though seemingly simple, can help you reclaim your sense of peace, balance, and joy. They allow you to create sustainable routines that work for your unique situation, enabling you to feel more present and connected as a mother and as an individual.

In this post, I’m sharing the small shifts I made that transformed my well-being. They are practical, accessible, and adaptable to fit your lifestyle. These shifts helped me cultivate a sense of calm, manage stress, and improve my mood. I hope that by reading about my journey, you’ll feel encouraged and empowered to try your own simple changes. Together, we can create a space of healing and wholeness, one small step at a time.

1. Slowing Down and Moving Mindfully

One of the first changes I made was something that seemed so simple yet profoundly impacted my mood and well-being: slowing down. I realized that I was constantly rushing from one task to the next, always thinking ahead and never fully immersed in the present moment. Whether I was folding laundry, preparing a meal, or walking to the car, I was always in a hurry. This constant rush led to stress and overwhelm.

What did I do?

Instead of rushing through daily tasks, I chose to slow down and engage fully with the task at hand. For example, when I folded laundry, I paid attention to the feel of the fabric and the movements of my hands. When I walked to the car, I noticed the sound of my footsteps and the breeze on my face. I practiced mindfulness in these everyday moments, which helped me feel more grounded and at peace.

How It Helps:

Slowing down isn’t just about reducing your pace. It’s about being more present in your life. Slowing down activates the parasympathetic nervous system, which helps your body relax and reduces feelings of stress. Research shows that mindfulness practices, such as moving with intention, help improve emotional regulation and lower cortisol levels, which can lead to greater peace and relaxation (National Institutes of Health, 2022).

Tip:

• Choose one daily task to slow down and engage with fully. Whether it’s preparing a meal, washing dishes, or walking, take time to be present with it. You might be surprised by how this small shift can calm your mind and help you feel more in control.

2. Creating Space for Reflection

As a mom, it’s easy to get caught up in the whirlwind of responsibilities. Between work, school runs, and household chores, there’s little time to just sit and think. But I discovered that carving out time for quiet reflection—whether through journaling, meditation, or simply sitting in stillness—was essential to my emotional well-being.

What did I do?

I started waking up 15-20 minutes earlier than my children to have a quiet moment before the day began. During this time, I either sat in silence or wrote in my journal (The one I used when first starting this morning ritual is called Her Journal). I reflected on my thoughts, set my intentions for the day, and practiced gratitude. This brief period of calm set the tone for the rest of my day.

How It Helps:

Taking time for reflection provides an opportunity to check in with yourself, release any pent-up emotions, and reset your mindset. Research shows that journaling can reduce stress and improve emotional clarity (Psychology Today, 2021). It also helps you gain insight into your thoughts and feelings, which can lead to a greater sense of self-awareness and peace. Reflective practices foster a sense of gratitude and clarity, which ultimately enhances your well-being.

Tip:

• Dedicate 10–15 minutes each morning or evening to reflect. Journaling can be especially helpful for organizing your thoughts and setting positive intentions. If you’re not sure where to start, try a guided journal with prompts to spark your reflections.

3. Prioritizing Restorative Sleep

It’s no secret that sleep is one of the first things to go when life gets busy, but it’s also one of the most important pillars of our health. Like many moms, I often sacrificed sleep to get more done, but I quickly learned that this trade-off wasn’t worth it.

What did I do?

I began prioritizing restorative sleep by creating a bedtime routine that helped signal to my body that it was time to wind down. I reduced screen time in the hour leading up to bed, dimmed the lights, and started wearing blue light-blocking glasses to minimize the effects of artificial light. I also made my bedroom more conducive to rest by keeping it cool and dark.

How It Helps:

Sleep is vital for emotional resilience, cognitive function, and overall health. Research shows that sleep deprivation increases stress, impairs memory, and weakens the immune system (Sleep Foundation, 2022). When we sleep, our bodies have the chance to repair, recharge, and restore balance. Prioritizing sleep helped me feel more energized and less reactive throughout the day.

Tip:

• Establish a consistent bedtime routine that signals to your body it’s time for rest. Consider activities like reading, stretching, or drinking calming herbal tea. Reducing screen time at least an hour before bed can also help improve sleep quality.

4. Supporting My Body with Supplements

After paying more attention to my emotional well-being, I realized that my physical health was equally important in feeling balanced. I started taking a more thoughtful approach to supplements to support my mood and overall health. For me, magnesium, vitamin D, and ashwagandha were game-changers.

What did I do?

I began incorporating magnesium into my daily routine. It helped me relax and improved my sleep. I also took vitamin D to boost my energy and mood, particularly during the winter months when I wasn’t getting as much sunlight. Additionally, I started using ashwagandha, an adaptogen that helps manage stress and promotes balance.

How It Helps:

Magnesium is essential for calming the nervous system, and studies show that it can reduce feelings of anxiety and improve sleep quality (National Institutes of Health, 2022). Vitamin D is crucial for regulating mood and supporting emotional well-being. Ashwagandha has been shown to lower cortisol levels, which helps reduce stress and improve resilience to challenges.

Tip:

• Consult with a healthcare professional to find supplements that align with your needs. Whether it’s magnesium, vitamin D, or ashwagandha, these supplements can help support your physical and emotional health.

5. Paying Attention to Nutrition

I’ve always known that food affects how we feel, but it wasn’t until I became more mindful of my nutrition that I truly understood its impact on my mood and energy. I started paying closer attention to the foods I was eating and how they made me feel.

What did I do?

I eliminated processed sugars and refined carbs from my diet, which were leaving me feeling sluggish and irritable. Instead, I focused on eating whole, nutrient-dense foods, including vegetables, fruits, and lean proteins. I also made a habit of drinking more water (with this water bottle that makes intake tracking easy) throughout the day, which helped me stay hydrated and clear-headed.

How It Helps:

The food we eat has a profound impact on our mood, energy, and cognitive function. Research shows that diets high in whole foods—especially fruits, vegetables, and lean proteins—are linked to improved mood and cognitive function (Harvard School of Public Health, 2021). Staying hydrated is just as important; even mild dehydration can cause fatigue and affect concentration.

Tip:

• Start by eliminating one type of processed food at a time, and notice how your body feels. It’s also helpful to stay hydrated by drinking plenty of water throughout the day, which can support your energy and mental clarity.

6. Staying Consistent with Movement

For a long time, I thought I had to follow strict workout routines to maintain my fitness. But I soon realized that the most important thing was consistency and enjoyment. Movement became a form of self-care rather than a chore.

What did I do?

I started incorporating daily movement into my life in a way that felt good. Whether it was yoga, walking, or Jiu Jitsu, I found activities that I enjoyed and committed to doing them regularly. I didn’t stress about following a rigid exercise plan; instead, I focused on moving my body every day.

How It Helps:

Exercise releases endorphins, which are natural mood boosters. It also helps regulate stress and anxiety, and research shows that regular physical activity improves emotional well-being and overall health (Mayo Clinic, 2021).

Tip:

• Aim for 10–15 minutes of movement each day. Whether it’s yoga, walking, or another activity you enjoy, consistency is key to reaping the emotional and physical benefits of movement.

7. Shifting Mindsets: Progress Over Perfection

This last shift was perhaps the most powerful one for me. For years, I was caught in the trap of striving for perfection. I set impossible standards for myself, which left me feeling inadequate and discouraged. But when I shifted my mindset from perfection to progress, everything changed.

What did I do?

I started embracing progress over perfection. Rather than beating myself up for what I hadn’t accomplished, I celebrated every small win. I focused on growth, no matter how incremental it seemed.

How It Helps:

Shifting from perfection to progress fosters self-compassion, which helps reduce stress and negative self-talk. Research shows that focusing on growth rather than perfection enhances resilience and motivation (American Psychological Association, 2021).

Tip:

• Keep a journal of small wins. On days when you feel like you haven’t accomplished enough, look back at the list and remember that every step forward is progress.

Final Thoughts

Motherhood can be overwhelming, but it doesn’t have to be exhausting. By making small, mindful shifts, we can reclaim our sense of balance and peace. These shifts, whether in slowing down, reflecting, prioritizing sleep, or practicing self-compassion, can transform how we experience each day. Progress may take time, but each step forward is a victory in itself.

Remember, you are worthy of peace, joy, and balance. Take it one step at a time, and never forget that progress is more important than perfection. You’re not alone on this journey, and you are more than capable of finding the balance you seek.

Citations

1. National Institutes of Health (NIH). “The Benefits of Mindfulness Meditation.” www.ncbi.nlm.nih.gov
2. Sleep Foundation. “Why Sleep Matters.” www.sleepfoundation.org
3. Psychology Today. “The Mental Health Benefits of Journaling.” www.psychologytoday.com
4. Harvard School of Public Health. “The Impact of Nutrition on Mood and Well-being.” www.hsph.harvard.edu
5. Mayo Clinic. “Exercise and Mood.” www.mayoclinic.org
6. American Psychological Association (APA). “The Power of Self-Compassion.” www.apa.org