5-Minute Self-Care Hacks for Mums: Recharge Without the Guilt
“You’re doing the best you can with what you have. It is enough.”
Welcome to the first post of my Self-care Made Easy blog series! Each week, I’ll be diving deep into self-care strategies you can implement into your life to help prioritise YOU, without adding more to your plate. These strategies are an extension from my Self-Care Made Easy Workbook, a workbook packed with simple, actionable steps and printables to support your journey - subscribe now to grab your copy and take that first step toward reclaiming your energy and joy! ✨Self-care doesn’t have to be overwhelming, mumma ❤️.
One of the biggest myths about self-care is that it requires loads of time. 🕰️ Let’s bust that myth right now!
Self-care doesn’t have to mean large blocks of time for pampering.
In reality, small, intentional acts of self-care are more manageable and can have a massive impact on your well-being. 🌈✨
Think about it: just five minutes of deep breathing, a quick stretch, or savouring a few sips of your coffee while it’s still hot ☕ - these little moments can reset your mood and recharge your energy! ⚡💖
Don’t feel like that’s achievable mumma?? - don’t worry, I got you!
Let’s find the time in your day where you can fit in moments of self-care, and pick out a few micro self-care habits you can start ⭐RIGHT NOW⭐ to boost your mood and regain a sense of calm, even with the kiddos running around you!
The beauty of micro self-care is that it can fit into even the busiest of schedules.
Whether it’s those precious five minutes before the kids wake up or while you wait for them to finish brushing their teeth 🦷, these tiny pockets of time are pure gold! 🌟
It’s all about quality, not quantity.
By focusing on what truly recharges you, you’re giving yourself the ultimate gift of rejuvenation! 🎁💪
So, let’s get into it and claim those moments, lovely!
You deserve it! 💖✨
do a time Audit 🕰️
Feel like time's always slipping through your fingers? It’s all too easy to lose track of the hours when you’re juggling kids, housework, and all the other things!
But here’s the good news: doing a time audit can reveal some surprising pockets of free time! By dedicating just one day (preferably your busiest) to tracking everything you do - yes, even those sneaky social media scrolls - you can gain valuable insights into how you spend your day. Grab a notebook or use your phone to jot down each activity, paying close attention to how long each task takes, from the morning school runs to the mountain of dishes that magically appear after dinner. 📒
You might be shocked at how some tasks stretch out longer than they need to! 👀
For instance, perhaps you spend 45 minutes preparing dinner when it could be done quicker with a recipe swap or by using a slow cooker. Maybe you’re scrolling through social media for an hour while waiting for dinner to cook, only to realise that a few minutes of mindfulness or a quick journaling session could have rejuvenated you instead.
The goal of the time audit is not just to reveal where your time goes but also to help you reclaim it!
Even on the busiest days, you can find small but powerful pockets of time to recharge. It doesn’t have to mean escaping to a spa (though that would be amazing, right?! 🥰 ) but reclaiming moments throughout the day that are just for you, no matter how tiny
Key tips for your time audit –
✍️ Be Honest and Detailed - Don’t overlook small tasks - every minute counts! ⏳ From making the bed to scrolling through social media, jot it all down for a clearer picture of your day.
🔍 Identify Patterns - After tracking your time, look for trends. Are certain tasks taking longer than expected? 🤔 Spot natural breaks that can be turned into self-care moments to help you plan better.
🌟 Highlight Free Time Opportunities - Seek out hidden pockets of time that might have gone unnoticed. Maybe you have 10 minutes between school drop-offs that can be transformed into quick self-care rituals.
🔧 Adjust and Optimise - Use your findings to tweak your routine. Can you batch similar tasks or delegate responsibilities? The goal is to free up time for yourself while still managing your daily responsibilities. 💪
Micro Self-Care Habits
Now that you’ve checked over your day and found some time blocks you can allocate 🌷Just For You🌷 - it’s time to pick some micro self-care habits you would like to try out!
What are Micro Self-Care Habits?
Micro self-care habits are small, actionable self-care habits that you can implement in 5 minutes or less, allowing you to get a quick recharge even during the busiest moments.
The best ones to pick are those that can help you rebalance in times of stress, where you can calm your mind and body back into a resting state, allowing your brain to focus efficiently without being in fight or flight, or freeze! This is especially handy when looking after your kiddos and the noise and tantrums are beginning to make you feel like you might just lose it! 🤪
And yes, before we start, it’s completely ok to shut yourself off in your pantry for some quiet time or move the kiddos into their room so you can have a breather…
A happier mummy is better than a stressed-out mummy, and if you do it right, your kids won’t even know your hiding (in the pantry 😂) or they think you’ve just set them up with a cool activity to play, not needing a time-out from them at all! (Just a little reminder incase the mum guilt is setting in 😘).
Different Types of Micro Self-Care Habits
When thinking of what micro self-care habits to choose, it can be handy to think of how you want to FEEL during that time. Look over your day and think of how you would be feeling during those moments (this will come easy to you I’m sure!) and figure out the best course of action to relieve the feeling you have.
It may be feeling stressed?… so you need to (RELAX) - to step away from the moment and meditate (you can meditate with your eyes open even with the kids around!), and thinking of ways you can reduce the stress right now (you don’t need to solve them but having ideas of solutions to the stress allows you to action those ideas later when you are calmer).
It may be feeling overstimulated?… so you need you (BALANCE) - finding a moment of quiet, deep breathing, putting on some calm music or removing some music/noise from the environment, or taking a walk outside to reconnect with the earth (walking bare foot on grass helps this SO MUCH!).
It may be feeling tired?… so you need to (NOURISH) your energy and mood - that may be enjoying a warm cup of coffee (or an iced one, caramel latte I’m calling you! 😘), laying down in bed or on the couch so you can recharge your body, or by picking out a healthy snack which will boost your energy slowly for the rest of the day.
(Be mindful of what food you are choosing to eat when you are feeling all the feels - try to choose healthier options rather than emotionally eating, as this can encourage unhealthy habits to form and this can make it harder to manage your energy levels and emotions later down the track.)
It may be feeling like a bad mum?.. so you need to (RECENTER) - taking your mind off the moment by changing the environment, doing a small activity you love like colouring, listening to your favourite music, or baking/creating something with your hands is a great way to occupy your mind and allow the overwhelming and negative thoughts to subside. When the stress, overwhelm and burn out has taken over, I highly suggest you read my latest blog so you can recenter and see just what an amazing mumma you are to your babies! You’re doing great lovely! 💖
Examples of Micro Self-Care Habits
Below are a few examples of micro self-care habits that fit into each of the above 4 categories, and can be as short as a 5 minute break, allowing you to come back into your body, and calm your thoughts, mind and body, allowing you to go back into your day with ease, less overwhelm, and able to step back into the chaos of motherhood as best you can right now.
Relax 😌
Micro habits that calm -
Deep breathing ✨- take five long, slow breaths to calm your nerves, allowing your brain to catch up to the present moment.
Apply perfume 🌷- It’s crazy how much our bodies can be in tune with sensory input, they are processed in the olfactory bulb, which is directly linked to the limbic system (s) - this is why certain scents can calm our bodies down immediately with the best choices being lavender, chamomile, vanilla, jasmine and sandalwood.
Mini meditation 🌈- take 2-5 minutes to close your eyes (or rested at the floor) and focus on your breathing - certain meditation apps can be especially helpful to center in on a specific emotion you are feeling at the time - my favourite is the Aura app (not sponsored - yet!😉 but you may be able to grab a guest pass through this link) 🤩
I personally use the Aura app every morning for meditation, and their lovely sound tracks to listen to as I journal! They also have motivational speakers and coaching tracks for many different areas in your life you may struggle with. I’ve been using Aura for over 5 years now and highly recommend! 💖
Apply hand cream 💐- The sensory input and massage while applying hand cream can recenter you and bring over a sense of calmness - plus, it’s like a mini spa moment for your skin!
Hug someone you love 🥰- A hug releases the feel-good hormone oxytocin, allowing you to feel loved and a quick sense of calm - connect with your kids or partner for an instant feel-good lovey dovey boost!
Listen to nature sounds 🍃- Put on a nature sound playlist and take a few moments to enjoy the calm it brings.
Get close to water💦 - there’s a reason you feel calmer when you are at the beach or by a waterfall or lake - your body recognises you are close to water (via all 5 senses! (s), and calms, knowing one of it’s essential needs for survival will be met. Try this out by being near a body of water, taking a drink, listening to water sounds (virtually or by owning a water feature) and by taking a bath - although I know this will take longer than 5 minutes.
Plan for the future🌱 - Just as journaling reduces stress by combating and releasing negative thoughts, planning for the future does the same, by allowing us to remove all the to-do’s from our brains onto paper, knowing we don’t have to continue to remember them, and allowing space in the future to tackle them. By planning out your week or month, you are able to reduce overwhelm, be focused on specific tasks at a time, and pay attention to what is important.
Balance 😊
Micro habits that quiet -
Gain an attitude of gratitude 💌- Write down three things you're grateful for - gratitude shifts your thoughts from negative to positive, and helps us to gain clarity on what we have right now that we can be so thankful and lucky for.
Read a motivational quote 🚀- Find an inspiring quote and take a minute to reflect - it’s a quick way to shift your mindset. Pinterest is great for this!
Step outside for some fresh air 🍃 - Step outside, even if it’s just for a minute. Fresh air can do wonders for your mood.
Get grounded 🌳- Whether you’re inside or outside, remove your socks and shoes and massage your toes into the ground, whether it be carpet, or grass, and recognise what sensations you are feeling. Grounding helps bring our focus to the present moment, away from the whirlwind thoughts in our minds and connect back into our bodies.
Light a candle ✨- Light a scented candle and let the aroma fill the room - instant calm and cozy vibes.
Massage your shoulders💫 - We can hold so much tension in our neck and shoulders when the going get’s tough and releasing that pent up energy can do wonders - it can help to aleviate stress headaches for one! Here’s an invitation to give yourself a quick shoulder - it’s a great mini break! 🌼
Checking in to the present - Depending on your own sensory input, there may be certain noises in your environment that could help to calm or could help to stress you when everything else in life is a little too much. Take a moment to pay attention to your environment and remove what isn’t serving you right now, or maybe you need a change of scenery to replenish yourself.
Musical input 🎧 - Depending on your sensory preferences, music may calm or stress you when everything else in life is a little too much. Do you need to turn down the music, or do you need to take a moment to connect with your favourite tunes and zen the mind.
Nourish 💃
Micro habits that boost your energy and mood -
Sipping your coffee slowly ☕✨- Take a moment to enjoy a cup of coffee, and instead of gulping down that caffeine, savour each sip while it's still hot, paying attention to the taste, sensation as you drink, and the smell.
Quick stretch session 🏃♀️- A five-minute stretch while the kids are playing can help you feel more relaxed.
Hydrate yourself 💧- Grab a glass of water and hydrate - you'll feel more refreshed and focused.
that may be enjoying a warm cup of coffee (or an iced one, caramel latte I’m calling you! 😘), laying down in bed or on the couch so you can recharge your body, or by picking out a healthy snack which will boost your energy slowly for the rest of the day.
Dance break 🎶- Pop on a song on that you love and dance it out for three minutes. Your mood will be lifted, and extra points for including your kids in this one (they’ll also - hopefully - be calmer for you afterwards burning off some of that unlimited energy!
Snack on something nourishing 🍏- Grab a healthy snack and enjoy it mindfully - it’s a small act of nourishment for both body and mind.
Have a lay down - Laying down in bed or on the couch can be a quick way for you to relax and recharge your body. Also, the general advice of “sleep when they sleep”, is a totally good tip! You can have even a 20-minute power nap during your bubba’s sleep time, and still have time to do other important tasks during that kid-free time too, but you must first……..
Give yourself permission to rest - Resting isn’t a bad thing, it’s a moment to give yourself permission to completely relax and rest, without doing anything. I know in a world where we are told to hustle for what we want, it’s hard to allow yourself the time to just sit, but self-care isn’t selfish, it’s necessary, especially as a mumma! Some things can wait, and although doom scrolling on your phone can be bad, scrolling on your phone watching something funny or uplifting can lift your spirits too (just don’t forget about the time - online time moves quickly and before you know it, 5-10 minutes turned into 60!🙃)
Recenter 🥰
Micro habits that recenter you into your body -
Journaling with prompts 📖- Write down a couple of thoughts, feelings, or ideas - journaling helps you process and unload, and can be a powerful tool to have in your emergency self-care bag (this is why I always include journaling prompts - or “reflections” - under each blog I write!
If you’d like to know my specific morning journaling practice, comment below and I’ll write up a blog!
Smile at yourself in the mirror 💖- Yes, really! A quick smile in the mirror can boost your mood and remind you how amazing you are.
Check in with your body 😌- Close your eyes and take a moment to pay attention to each area of your body slowly, from the top of your head, all the way down to your toes. This is called body scanning and allows you to come back into your body and mind, and focus on what your body is telling you it needs. The key is to listen, but without judgement as to why. It can also give you a starting point to see where you may need to continue that shoulder massage from earlier, and release some tension.
Check in with a friend 🤗- Ofcourse, as soon as you get out your phone and call somebody, your kiddos are straight in on that video chat too, but checking in with a friend is a great way to feel heard when times are a bit tough, and feeling some inspiring or loving words from someone you care about can really help your mood on the hardest days!
I especially love the Snapchat streaks feature for this one - it’s a quick photo or video daily with your snapchat friends each day (to keep the daily streaks going), but it’s really a great way to check in with your friends mentally and keep each other in the loop.
Parenting can be really lonely, but reaching out even with a quick photo snap, can be the simplest way to gain connection with an adult (sometimes it’s the only adult interaction you can get in a day! 😩)
Do something you love 🧠- grab out your favourite book, some colouring in, your favourite tunes or maybe do some baking - what is something that lifts you up and gives you the warm fuzzy feeling when you do it? Try it out even just for a short while! Doing something with your hands is a great way to occupy your mind and allow the overwhelming and negative thoughts to subside.
Have a quickie - Not the usual self-care tip but just like hugging a loved one releases oxytocin, getting jiggy with it is also a great way to release feel good hormones, and reduce tension in the body too! It’s also extra fun to sneak it in while the kids are busy! (Just make sure the doors locked 😂).
Self-care sanctuary - Create a self-care sanctuary of all your favourite things in one place. Not only will this fill you with joy when you are in the presence of all your favourites, but if you are calm in this space, after a while your body will associate that experience with calm and ease your body (this is why it is so good to meditate in this space, and use different scents like I mentioned above!)
Sanity tip: This is also a great habit for new mummas to calm their babies. Associating something calm with a certain habit helps the body to relax - when Harvey was little and wouldn’t settle in the car, I breastfed him for a few days while holding “Rocket”, a Riff Raff (stuffed animal blankey that plays lullabies and white noise), so he associated the sensation and lullabies with the calmness of being fed and cuddled. This allowed me to place his Riff Raff in the car with him, and he became calm, no longer crying with each car trip! 🌟
An Extra Self-care Habit that isn’t so Micro
If you are finding it extremely hard to push through each day, there may be other reasons at play for this extra stress and burn out. Nutrition is one of them, but struggling with negative thought patterns and mental health can be another.
If you are struggling with no energy and lack of enthusiasm for the day, you may be depressed, and I highly suggest you seek help by your doctor to access therapy.
Therapy doesn’t make you weak, it makes you strong and helps you to learn coping mechanisms for the stressors in your life, but also to combat and overcome negative thought patterns bringing you down.
Motherhood is hard, but doing it alone is tougher. Reach out to friends, family and your doctor to get the support you need to move forward and have a brighter future.
If you would like to further your self-care habits and create a unique self-care routine, I’d love for you to grab my Self-Care Made Easy workbook below - you’ll receive weekly emails and handy printables to help you along with each step. You deserve to take time out for you, because you matter, and you are worthy of all the beautiful things - you can’t pour from an empty cup and even just 5 minutes of self-care a day can do wonders for your soul!
So beautiful mumma, what micro self-care habits are you going to try to incorporate into your day, or maybe right now to boost yourself up! Tell me all of them below 🤩 - maybe you have one that you love that I haven’t listed here, which may help another mumma out, so please share away - I love to hear from you!
And before you go, don’t forget to save this Micro Self-Care Habits list below to your Pinterest so you can easily grab and go a healthy habit when you need it! 🌟
Much love beautiful!
Reflection
What does my ideal 5-minute self-care moment look like?
What small moments in my day can I dedicate to micro self-care?
