The Unsung Heroes: Why Self-Care is Vital for Busy Mums

As mothers, especially those raising neurodiverse children, it's easy to fall into the trap of constantly putting your family’s needs before your own. You pour your time, energy, and heart into making sure everyone else is okay—often at the expense of your own well-being. But what if I told you that by taking care of yourself first, you are not only benefiting you but also improving the health and happiness of your entire family?

It's common for moms to feel like prioritizing their own needs is selfish, but nothing could be further from the truth. In fact, it's essential. When you neglect your own health—whether mental, physical, or emotional—it diminishes your ability to show up for your loved ones in the way they need you most. If you're constantly running on empty, you're not at your best, and that affects everything from your patience to your energy levels to your ability to create a calm, nurturing home environment.

Self-care isn't just about pampering yourself or having "me-time" (although that’s important too). It’s about recognizing that you are the foundation of your family’s well-being. When you prioritize your health, you’re setting an example of self-respect and balance for your kids. You're teaching them that they are worthy of care, but so are you. And by taking care of yourself, you can continue to care for your family from a place of strength, love, and vitality.

I see you. I hear you. I have been you. I know what it feels like to be unhappy, fatigued, burnt out, angry, sad, and anxious. On the outside, I may have seemed like I had it all together, but inside, I was barely holding on by a thread—hoping, waiting for things to change. But how could anything change if I wasn’t willing to make changes within myself?

Change starts from the courage and power within. It doesn’t have to be drastic or overwhelming. It’s the small, gradual changes that have the greatest impact on our lives and our future. Little shifts in the right direction, done consistently, build new habits, and those habits become our new norm. Over time, they give us greater capacity for more changes, more growth, and ultimately, more fulfillment.

You can find balance. You can feel better. And it starts with just one small step today.

1. Morning Mindful Breathing (3-5 minutes)

Why it works: Taking just a few minutes in the morning to focus on your breath can help set a calm tone for the day and lower stress levels.

How to start: Sit comfortably and breathe deeply—inhale for 4 counts, hold for 4, and exhale for 4. Repeat for 3-5 minutes. Even if it’s done before getting out of bed, it can have a big impact.

2. Hydrate First Thing

Why it works: Drinking water as soon as you wake up helps rehydrate the body, improves energy levels, and starts the day with a positive action.

How to start: Place a glass of water by your bedside the night before and drink it as soon as you wake up. It’s a simple habit that sets a healthy tone for the day.

3. Gratitude Practice (1-2 minutes)

Why it works: A quick gratitude practice shifts your mindset from stress to appreciation and can enhance overall well-being.

How to start: As soon as you wake up, at meal time, or before you go to bed, write down or express 3 things you're grateful for. They don’t have to be big—small moments count, like a warm cup of tea or a smile from your child.

4. Prioritize a Wholesome, Nourishing Breakfast with Quality Protein and Healthy Fats

Why it works: Prioritising a nourishing breakfast gives mums the foundation they need for a busy day without feeling sluggish or depleted. A well-balanced breakfast with protein and healthy fats helps stabilize blood sugar, maintain energy levels, and prevent mid-morning crashes. Moms often appreciate how it keeps them feeling fuller for longer, calmer throughout the day and supports overall health.

Real mum feedback: “I used to skip breakfast or just grab something quick, but now I make sure I have eggs, avocado, or a smoothie with protein and healthy fats. I feel so much better and have more energy throughout the morning.”

5. Stretch for 5-10 Minutes a Day

Why it works: Stretching releases tension, increases flexibility, and helps with circulation, especially if you're constantly on the go.

How to start: Dedicate 5-10 minutes a day, either after waking up or before bed, do simple stretches—reach for the sky, touch your toes, gentle cat-cow stretching, or do a slow relaxed neck roll. It can be done while listening to calming music, or an audiobook.

6. Set Boundaries with Technology and Create a Relaxing Nighttime ritual

Why it works: Reducing screen time, especially in the evenings, helps improve sleep quality and reduces mental overload.

How to start: Set a rule where you avoid screens (phones, tablets, TV) 30-60 minutes before bed. Set a daily reminder. Start by dimming the lights an hour before bed and use this time for self-care or relaxing activities, like reading, journaling, a warm bath, gentle stretching, connecting with your partner, or listening to calming music. Aim to make this a consistent part of your evening

7. Mindful Eating (3-5minutes)

Why it works: Mindful eating encourages you to slow down, enjoy your food, and recognize hunger and fullness cues—helping digestion and preventing overeating.

How to start: At least once a day, sit down for a meal without distractions (no phone, no TV). Using all your senses focus on the taste, smell, texture, and experience of eating for 3-5 minutes.

8. Morning Sun Exposure

Why it works: Exposure to natural sunlight in the morning helps regulate your body’s circadian rhythm, which improves sleep quality, boosts mood, and increases vitamin D levels. Morning sunlight signals to your body that it’s time to wake up and be alert, making it an essential part of any wellness routine. It also helps to elevate serotonin levels, which can reduce feelings of stress and anxiety.

How to start: Aim for 10-15 minutes of sunlight exposure in the morning, ideally within the first 30minutes of waking up. This can be as simple as stepping outside, sitting by an open window with direct sunlight, or a small walk.

9. Small Acts of Kindness to Yourself

Why it works: Self-compassion practices help reduce feelings of guilt or burnout and improve mental health.

How to start: Find one small way to be kind to yourself each day, whether it's putting on your favorite lotion, taking a few minutes for quiet, or giving yourself a compliment in the mirror.

10. Daily Movement Breaks

Why it works: Short bursts of physical activity help release stress, boost endorphins, and improve overall health.

How to start: Set a timer to get up and move for 5 minutes, even if it’s just walking around the house, outside in the garden or up and down the street. Jumping on the trampoline, some gentle stretching, or dancing to your favourite song. You can do this several times a day if it’s more practical.

11. End-of-Day Reflection

Why it works: Taking a moment at the end of the day to reflect helps you assess what went well and how to improve tomorrow. It fosters gratitude and self-awareness.

How to start: Before going to bed, reflect on one positive thing from your day and one area where you can improve. Keep it short, and be kind to yourself during the process.

12. Practice Saying "No" to Something Unnecessary

Why it works: Learning to set boundaries and say no to extra tasks prevents overwhelm and gives you more time to focus on what truly matters.

How to start: Once a day, practice saying “no” to something that doesn’t align with your priorities or that’s draining. It’s okay to protect your time and energy.