When I talk about self-care for parents, I get a lot of different responses. Some say they are so ready for it. Others say their self-care routine consists of taking a shower. But many laugh, insisting the concept of self-care is foreign, impossible, a complete pipe dream. You probably can relate. You probably wish you could do more self-care, but there’s simply not enough time. But these 7 self-care strategies for busy parents can help!
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Self-Care for Parents: Impossible As it Sounds?
As a parent, you know your number one job is to take care of the kids, which is, of course, very rewarding. But it can sometimes feel like your every waking moment is devoted to their needs. You know that self-care for parents is really important, but it’s just too much to manage. So what happens when you are so drained you can’t do the things you enjoy? What do you do when the idea of adding self-care to your plate stresses you out even more?
You take a breath, get centered, and get creative!
— Kristina Kuzmic (@KristinaKuzmic) February 22, 2019
Self-Care for Parents that Won’t Break the Bank
When it comes to self-care for parents, there are loads of ideas out there that can inspire you to get centered. But many self-care activities require too much extra time or way too much money. But these 7 self-care strategies will actually restore your energy reserves. They won’t eat up more of your precious (and scarce) free time. Plus, you won’t break the bank to make them happen.
How to Make Time for Self-Care
I am about to make a statement that my non-parent friends may disagree with, but here goes: Self-care for parents might be more important than self-care for people without kids. Hear me out. 🙂 Not only do you have more on your plate, you know, caring for and being solely responsible for your tiny humans, but you also have to model and teach your little ones how to navigate life’s challenges. So, it would seem that your self-care routine has to work double-time.
And making self-care automatic isn’t easy, either. Just like any new habit, working self-care into your routine will require a little discipline. However, if you incorporate it into things you are already doing, it won’t be long before it becomes automatic.
If you did a little study, you would probably discover that you have more time at your disposal than you realize. Time spent in the shower, in the car, in front of the TV, or lying in bed worrying. It all adds up. If you just tweaked your activity a bit during those times, you might be able to enhance them.
Self-Care for Parents Tip #1: Get Organized
One of my best tips for making the most of your time is to implement a planning strategy. I use lots of things to keep myself organized, including tools like bulletin boards and to-do lists. I use these tools in tandem to keep track of myself and my family.
We have two of these dry erase boards on our fridge and I update them each week with important events and appointments. We all know that parent life is unpredictable, and I love that I can adjust and easily erase what’s there as needed.
I also highly recommend the wall organizer systems from 1THRIVE. They are incredibly intuitive and perfect for busy parents and families.
Plus – for a limited time, you can save 10% with special code: CENTERED10. Get your 1Thrive Wall Organizer today!
And then there are the endless to-do lists. I use to-do lists like it’s my job. I do paper to-do lists in regular notebooks and I also use this to-do list app that I highly recommend called Paperless. There is something so satisfying about crossing something off of your to-do list. Sometimes I will even put things like “take a shower”, just so I can cross it off and feel a sense of accomplishment during a particularly tough day. 🙂
Self-Care for Parents Tip #2: Use a Journal
My planning and organization not only keeps me attuned to my family’s needs, but also to my own. And when it comes to my own needs, I make sure to give myself 10-15 minutes at bedtime to take stock.
To do this, I rely on my journal. And right now, I am loving this gratitude journal from Promptly Journals. I highly recommend you check it out. Journaling before bed helps me organize my thoughts and process the emotions of the day.
The thing is, if you’re like me, you’re going to be lying in bed anyway, thinking and stressing about a hundred things at once. Why not use that time wisely and write it out instead? The process will help settle your mind, keep you in touch with what’s going on with you and your family, and will help you sleep better.
For more on journaling, check out this post on bullet journaling.
Self-Care for Parents Tip #3: Double Up on Things You Do Already
By taking advantage of the chunks of time that are reserved for other things, you won’t have to wake up early or stay up late to get it done. What’s more, you will likely find that when you take better care of yourself, you will probably become more efficient and productive, not less.
Be proud of your accomplishments, no matter how small they may seem #mentalhealth #positivity #mentalhealthawareness #selfcare pic.twitter.com/Vtj59ut2eB
— Solidarity (@neversolitary) March 17, 2019
Here’s a few ways you can augment the things you already do each day:
Make Your Mornings Mindful
When you wake up in the morning, try taking those last few minutes in bed to do some mindfulness exercises. Before your feet hit the floor, set some intentions for your day, meditate on a positive idea or feeling, or just think about your loved ones for a while. Research shows that working some mindfulness into your day can positively impact your mental health. In fact, the American Psychological Association (APA) published a summary of research in Monitor on Psychology (2012) detailing the many benefits of mindfulness, including stress reduction, better working memory, and an improved ability to focus.
Seek Company
Get the dose of social interaction that you crave by asking friends or family to join you for an activity. Going for a walk? Call a nearby friend to meet you. A parent’s gotta eat, right? Why not have someone tag along? Studies show that positive social interaction can improve your health and maybe even extend your life. A Psychology Today (2016) article examined the benefits of socializing, including improved mental health.
Strengthen your Spaces
Consider the spaces where you spend the most time. How do they make you feel? Does your bedroom promote peace and relaxation? Is your family room a comfy, peaceful place? Does your car feel like a pleasant escape pod? If not, it might be time to rethink the design of those spaces so that when you are in them, you want to stay.
Try to choose home décor pieces that reflect peace, tranquility, and soothing comfort back to you. I love to devote some of my free time to designing my spaces according to the seasons. If you like to do the same, I definitely recommend you check out the fantastic home décor subscription box, Decocrated. It’s AMAZING.
Each seasonal delivery is filled with inspiring, classically-designed décor pieces for your home. Their seasonal boxes often sell out, so get your subscription while supplies last.
Make Your Hygiene Routine Happier
Find a couple special items to incorporate into your daily hygiene regime. Up your skincare routine with something really high quality yet affordable, like this Rare Earth Deep Pore Daily Cleanser from Kiehl’s. I LOVE this cleanser. My skin feels so clean and fresh after I use it. It’s my go-to face scrub.
Another idea is to replace your regular shampoo and conditioner with aromatherapy versions, whose scents invigorate you while you shower. I’m currently obsessed with the Lavender Mint Collection from Tea Tree. It smells sooo good and makes me feel refreshed every time I use it.
Or, update your old pedicure set to make taking care of yourself something sacred and even fun. For a really nice way to be kind to your feet, I highly recommend Barefoot Scientist. They understand self-care and their products feel like they were designed specifically to enhance self-care routines. Check out their pedicure Kits & Routines, including my personal favorite, the Nailed It Kit!
Right now you can get 15% off your Barefoot Scientist order with code CENTERED15!
For more info on self-care for parents, visit our Parenting Resources page.
Self-Care for Parents Action Plan: Why is it Important?
Check out the video above from How to Adult for an excellent summary on the importance of self-care.
The self-care revolution is taking off, and for good reason – studies indicate that self-care significantly improves overall well-being.
The Benefits of Self-Care are Backed by Research
The self-care movement is growing, thanks in part to the surge of millennials who have to come to value self-care and a good work-life balance. A 2015 survey conducted by research company Field Agent found that 94% of millennials were committed to self-improvement. The self-care revolution is taking off, and for good reason – studies indicate that self-care significantly improves overall well-being.
One small pilot study that focused on the use of self-care by physicians and nurses found self-love activities reduced burnout markers among participants. They reported that things like emotional exhaustion, stress perception, and professional satisfaction had all improved.
Another study on the impact of exercise on regulatory performance, found that physical exercise promoted improved self-regulation. Participants reported things like better eating habits, less tobacco use, increased maintenance of household chores, and more attendance to commitments.
The peer-reviewed journal SelfCare (2019) published the results of a study that explored the effects of evolved exercise practice on the stress levels of nursing students. The pilot study found that Baduanjin, one of the most common forms of Chinese holistic movement practice, reduced the levels of stress, depression, and anxiety reported by the nursing students after eight weeks of guided practice. Some participants even indicated that the exercise improved their sleep, medical conditions, and study habits.
The available research seems to imply that quality self-care begets quality self-care – the more you do, the more you are able to do, thus establishing a positive cycle of health. Activities like exercise and self-love seem to generate an increased desire to do additional self-care routines like managing chores and getting better sleep.
Beware of Superficial Self-Care for Parents
When you consider the existing research, its pretty clear that self-care is good for you. However, more research is recommended. Because of its growing popularity, self-care is a target for entrepreneurs. The most important thing to keep in mind is that self-care is about restoring your energy and refilling your emotional tank. It is not about spending loads of cash on spa trips and pampering yourself constantly if you can’t afford it.
Keep fighting to find your center and take care of yourself. You deserve it. #selfcare #TuesdayThoughts #selfcareselflove #MentalHealthMatters #MentalHealthAwareness pic.twitter.com/YBklyycgdm
— HayleyGallagher, LPC (@CenteredParent) March 19, 2019
Those things can be fun and are no doubt ways to boost your mood, but they may only scratch the surface of what you really need. Plus, if they create financial hardship in the process, then they actually do more harm than good. That is why it’s important to use self-care strategies that are backed by research – where the prime objective is to improve your mental health and well-being, not empty your wallet.
It’s important to use self-care strategies that are backed by research – where the prime objective is to improve your mental health and well-being, not empty your wallet.
The 7 easy self-care strategies below will help you renew, restore, and refill your internal well without adding more to your plate.
Self-Care for Parents: 7 Easy Strategies
1. Breathe Love
Each morning when you wake up, before you get out of bed, take 5 deep breaths. With each inhale and exhale, imagine the love you give and receive moving through you. Focus on your loved ones as you do this breathing exercise. What a great way to start your day!
2. Start a Bullet Journal
A bullet journal is a fun way to get organized, clear/clean your mind, and express your creativity. It’s great for making to-do lists, documenting your life goals and making art. Design your bullet journal in the format that works best for you. All you need is a spare notebook (like this one from Minimalism Art), a ruler, and a nice set of pens (like these beautiful Ink Joy Gel Pens).
Use it to organize, destress, create, express, and dream. One study found that journaling for just a little while each day can actually help injuries heal. And an extensive collection of research and information in this post from PositivePsychology.com (2020), 83 Benefits of Journaling for Depression, Anxiety, and Stress, illustrates the many ways journaling can boost emotional well-being.
Click the image below to check out my informative tutorial on starting a bullet journal.
3. Chair Yoga
If you have 5 minutes and a chair, then you can do chair yoga (as long as you don’t have any health issues that would prevent it, that is – safety first!). The beneficial effects of yoga on overall health are backed by loads of studies. So here’s one way to work it into your day: Sit up straight but in a relaxed position. Plant your feet on the floor and take a deep breath. Stretch your arms out to your sides and raise them up above your head. Lower your arms and bring your palms together over your heart. Roll your neck slowly in wide circles, coordinating every motion with your breath.
4. Get Active with Family
Make the most of family time by weaving in your workout, too! Do an exercise tape with your little ones, go for a walk as a family, shoot some hoops with your kid, or plan a family outing to the park. Or, try this amazing monthly subscription box from Think Outside. It’s a fabulous way to encourage and inspire outdoor time with the whole family!
5. Make a Lunch Date
Missing your social life? Plan a lunch date! You have to eat no matter what, so why not invite someone to join you? Even if you work full-time, going out for your lunch break instead of scarfing down your food in front of your computer will help you re-center. Bring a friend along so you can really take a break from work for a while. Stay at home parent? Invite an old friend over and order delivery.
6. Take a Book Break
Leave the TV off for the night and pick up a book instead. Reading is good for your brain and losing yourself in a story has been shown to reduce stress and muscle tension. Additionally, the less screen time you have before bed, the better you will sleep. Make a cup of herbal tea and snuggle up with a good book before you go to sleep. It will help settle your brain while still engaging your mind.
Audiobooks are an excellent way to wind down as well. Most audiobooks apps like Audible, for example, have sleep timers so you can set it to turn off once you’ve drifted off to sleep. I adore my Audible membership because it gives me so many opportunities to read. Right now you can try Audible Plus for free and get access to hundreds of awesome titles and podcasts. Sign up for your Audible Plus free trial here.
7. Create a Car Sanctuary
If you have a car, you will inevitably spend time in there. Why not capitalize on the forced alone time and get your Zen on? Play your favorite music or podcast, cover your seat in a soft blanket, and add some portable aromatherapy for extra stress relief. Even if your kids are in the car with you, the space can still provide comfort. Make sure to always leave on time so your drives are low stress and you avoid road rage. Don’t have a car? Make public transportation your chance for some “me time” and zone out with a pair of earbuds and a good audiobook.
Or you could try Amazon Music Unlimited by signing up for their free trial! I have Amazon Music Unlimited and I love it. All the music I could ever want is at my fingertips all the time. It’s unreal. So good for the soul! 🙂
With things like Audible and Music Unlimited, you’ll be on your way to a peaceful, productive, and mindful commute in no time!
Thank you so much for reading. I hope you found these strategies helpful! For more self-care ideas, check out The Ultimate Self-Care Checklist for Parents, and sign up for our newsletter below!
Hello Hayley Gallagher, Nice blog. I really like your blog. As a parents sometime we have no time for us. Self care is very important because it direct affect on our health.
Yes! So true. Thank you for your comment.