Hey, mama. I know it can be difficult to create or maintain healthy habits. We’re tired, overwhelmed, and often struggle with the chaos of having kids. BUT there’s hope. Building healthy habits can be easy if you know where to start.

Prioritizing our health is important on many levels, but at the basics, if you don’t take care of yourself, then how can you properly take care of everyone else?

So, let’s dive in! Here are 6 ways to care for yourself and develop a healthier way of living.

Eat Healthy Food.

Consume fewer high-sugar foods (no added sugar on the label), cut out junk food, and focus more on home-cooked meals. If you eliminate fast food, you will feel significantly better physically AND save money.

Don’t be scared of healthy fats (avocado, almonds, beef tallow, etc.). They are an excellent source of vitamins and nutrients to improve your brain health and cognitive abilities—great news for the battle with Mom Brain!

Exercise & Walk Daily

The recommendations for adults and kids differ, but the important number for you, Mom, is 30. 30 minutes per day or 150 minutes per week.

It’s much harder to squeeze in exercise when you have multiple little ones running around, but there are options for you: walk 3–5 miles with the kids in a stroller, take Mommy and Me exercise classes, exercise with your Mom Friends at a playground, or attend a local High Fitness class and bring your kids.

You don’t have to walk 5 miles every day, but you should get out and walk at a moderate pace daily. Add yoga or pilates and strength training twice a week to give your body what it needs to recover from having children. Your energy levels, mood, and mental health will greatly improve.

Get a Healthy Dose of Fresh Air

Get some fresh air and bask in the sunshine with and without the kids. Fresh air and sunshine will improve your mood and boost your energy levels.

There are many health benefits to being in the great outdoors, but you truly don’t need to go far. Walk around your neighborhood, drink your coffee on the front porch, garden, or read a book.

Take a deep breath, let it fill your lungs, and feel the calm take over.

Develop a Routine

Wake up before the kids and implement morning and evening routines. There are numerous benefits to having set routines, but managing the chaos will help improve your mental health. Evening routines, especially, can lead to better sleep and more!

Journal, Meditate, & Pray

Breathe. Sit in silence. Pray. Be still. Stretch. Write.

Meditation reduces stress, anxiety, and depression, and also improves sleep, especially if done as part of your evening routine. Prayer can have the same impact, as well as offer peace and guidance while enhancing your faith. Journaling is also a great stress reliever. Writing allows you the space to work through your thoughts and emotions in private, increasing regulation and well-being.

Treat Your “Me” Time as Sacred

Whether you’re spending time with Mom Friends or alone, your “me” time should be sacred. Set aside an hour every day to focus on yourself—try out new hobbies, wash your hair, sleep, read, anything that your body and mind are craving for the day.

Don’t schedule over your “me” time unless it’s absolutely necessary. Prioritize your mental health and reap the benefits—your kids will, too!

Mom’s Healthy Habits Routine

Monday – Walk 20–40 minutes after school drop off. Pilates 20 mins during nap time. Read 1 chapter before bed.
Tuesday – Walk 20–40 minutes after school drop off. Pilates 20 mins during nap time. D&D after kid’s bedtime. Yoga at bedtime to unwind from additional screen time.
Wednesday – High Fitness (dance-based HIIT class) 1 hour after school drop off. Stretch during nap time. Read 1 chapter before bed.
Thursday – Walk 20–40 minutes after school drop off. Pilates 20 mins during nap time. Read 1 chapter before bed.
Friday – High Fitness (dance-based HIIT class) 1 hour after school drop off. Stretch during nap time. Read 1 chapter before bed.
Saturday – 2 to 5 mile walk with the family. Yoga at bedtime. Read 1 chapter before bed.
Sunday – Rest day.

*Note: I have a shoulder injury limiting my ability to do strength/weight training. This routine works for me, but this is also assuming chaos has not completely undone my entire day. Some days I substitute pilates and stretching during naps for painting, gardening, or reading. The important thing is that the time is used for my mental, physical, or emotional health.

Sum It Up

It’s super important to stay active and take care of yourself, especially as a busy mom. Our families rely on us to hold down the fort, but we can’t do that effectively without putting the time into our own well-being. So, prioritize your health. You’ll be a better mom for it.