Essential Self-Care Practices for Busy Parents: How To Find The Time
Busy parents, discover how to find the time for essential self-care practices and activities, so you can stay balanced and energized!
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Essential Self-Care Practices For Parents Who Have No Time
Being a parent is no easy task. We have to juggle work, kids, relationships and other obligations – all while trying to stay sane. That’s why it’s important to take care of ourselves in the process.
Contrary to our initial impulse (and common belief), self-care isn’t selfish; it’s crucial to our mental health and overall well-being. So today I want to talk about essential self-care practices for busy parents who want to practice self-care but just can’t find the time to do so.
First, we’ll discuss why self-care matters, how to make time for yourself despite your hectic schedule, and some simple yet effective strategies you can use to take better care of yourself as you raise your family.
Let’s dive in!
Why Self-Care Matters
As busy parents, it’s all too easy to let your own needs go by the wayside. This isn’t surprising when you consider the countless hours you spend juggling work, family, and home life.
But neglecting yourself can lead to feelings of burnout and resentment, both of which can take a serious toll on your mental health. That’s why self-care is so important for busy parents; creating boundaries around your time and energy is essential if you want to maintain a sense of balance in your life. Prioritizing your needs not only allows you to take better care of yourself but also provides more space for quality relationship-building with loved ones.
The good thing is that self-care doesn’t have to be a palaver. You don’t have to take a day off from work or kids. You could do it in five minutes if you’re really pressed for time.
To be honest, it doesn’t matter how small or insignificant something seems at first. Anything that adds joy or peace to your day should be treated as absolutely valuable and practiced regularly, where possible. And while it may seem daunting at first, carving out even just four minutes each day for self-care practices can make a huge difference over time.
So, how can you practice self-care as a busy parent with no time left to spare? You need to do these four things:
- Make or find time for self-care (yes, I have some practical tips here!)
- Work on the three pillars of good health
- Connect with people you love and trust
- Relax and recharge with some you-time
Finding Time for Self-Care When You Have No Time
Ever feel like you’re running on empty, because you’ve given your all and you’ve got nothing left? You’re not alone! It’s tough being a busy parent – juggling work, family, and everything in between. Luckily, there are ways to squeeze self-care into your jam-packed schedule. We discuss this in the sections below.
Seizing Micro-moments
The simplest way to start practicing self-care is to find those hidden pockets of time in your daily routine. Early morning or late-night hours can be perfect for a quiet moment of reflection or a quick workout (choose a gentle bedtime workout if you’re doing this at night).
Or, why not use the downtime during your kids’ activities to practice self-care? While they’re at soccer practice or music lessons, go for a brisk walk or read a book. Take these little windows of opportunity – you deserve it!
You can also integrate self-care into your everyday tasks. Mindfulness is a game-changer, and it doesn’t require any extra time. For example, you can try focusing on your breath while showering, or savoring each bite during meals.
Another thing you can do for self-care that doesn’t require you to take extra time? Listen to audiobooks, podcasts, subliminal audio, and/or any relaxing music while doing chores. You’ll be surprised at how much you can learn and grow, even while folding laundry.
Finally, and this is my favorite, get a walking treadmill and stick it under your desk or invest in a walking desk, bike desk, ball chair desk, or other desk exercise equipment. If you’re going to work long hours in front of the computer, why not make it count as a self-care activity by walking for part of it?
Remember, you can begin with small steps. Embrace manageable practices that require minimal time investment. You don’t need an hour-long spa session to reap the benefits of self-care (especially in the beginning and you’re pressed for time) – sometimes, a four-minute meditation or a few deep breaths can work wonders. Recognize the value of micro-moments and seize them when you can.
Planning Ahead
One of the best ways for you to prioritize your own needs and make time for yourself is to plan ahead. Think about what activities would make you feel most relaxed, energized, and happy – then work those into your daily routine.
It can be difficult with a hectic schedule, but scheduling regular breaks in your day or blocking off time on your calendar will help you stay on track.
Treat self-care like the important appointment it is. Schedule personal time in your calendar and prioritize it – no guilt allowed! Set reminders on your phone for self-care activities, whether it’s a ten-minute stretch or a quick call with a friend. You’re more likely to follow through if it’s planned and in writing.
No matter how chaotic life gets, remember that making yourself a priority is essential to maintain balance and not get too caught up in the drama that is parent life!
Finding Support
We all need a little help sometimes, especially if we want to make time for self-care.
Seeking out support from friends or family can be incredibly beneficial in helping you honor your needs and stick to a schedule. Work with your partner or support network to share childcare duties. Remember, it takes a village to raise a child – so don’t be afraid to lean a little on your village for support.
You could also try asking someone close to you if they’d be willing to check in with you on how you’re doing; it could make all the difference in holding yourself accountable and finding balance in your life.
If you have no village yet, perhaps it’s time to create one. Different governments make provisions for parents in a variety of ways. For example, in Scotland (and many parts of Europe), parents are entitled to free childcare. This could be beneficial for your child, but also for you too.
Remember, no matter what life throws at us, we don’t have to do it alone: getting the right kind of help when we need it ensures that we don’t end up neglecting our own well-being.
Setting Boundaries
A key part of self-care, setting boundaries for personal time and space requires you to talk openly about your self-care needs with people you trust. By having these conversations, you’re not only taking care of yourself but also modeling healthy self-care habits for your children.
You’ll also have to effectively prioritize tasks that need completion. When you’re in the thick of it, it can seem that everything is a priority. You may think you need to do all the things – and that you need to do them now (yep, I know!).
The truth is, this is rarely the case. Often, there are a few balls you can safely drop from the juggling act that life has become, waiting to be picked up again when the time is right. For example, do you really need your house to be spotless when you’re nursing a sick child? Learning how to recognize which is essential now and which is essential but can wait until later and then respond accordingly has a tremendous impact on the success of your self-care practice – and your health.
Work On The Three Pillars Of Good Health
Staying healthy while raising kids can feel like an impossible task. You’re so busy that it feels like you barely have enough time to breathe, let alone get eight hours of sleep, exercise at least 30 minutes a day, and cook good food that meets everyone’s needs (AKA the three pillars of good health).
Here are a few quick ways to help make sure your own health stays on track:
- Take Power Naps: If you have young kids who still have to nap for hours, and you’re home, take with them. Just make sure that you don’t sleep too late in the day and no more than 20 minutes max; otherwise, it will mess up your circadian rhythm.
By the way, because sleep is the foundation of good health, this really is where you should start. I highly recommend signing up for Professor Matthew Walker’s class or read his book if you want to “harness sleep to improve learning, mood, and energy levels; regulate hormones; prevent cancer, Alzheimer’s, and diabetes; slow the effects of aging; increase longevity; enhance the education and lifespan of our children, and boost the efficiency, success, and productivity of our businesses.”
- Stay Hydrated: We often forget about water when we’re too busy taking care of our families, but it’s vital for keeping energy levels high and maintaining overall health. Make sure to carry a reusable water bottle with you wherever you go and sip throughout the day!
- Plan Meals Ahead Of Time (Or Outsource!): This may seem daunting at first, but planning ahead makes mealtime much easier in the long run. Set aside some time each week to plan out meals for the days ahead, including snacks and drinks. That way, when hunger strikes there won’t be any scrambling or overindulging in unhealthy foods. You could also make sure to follow easy recipes, subscribe to something like HelloFresh, or buy a home-cooked meal from a local delivery service.
- Take Regular Breaks: It might sound counterintuitive, but taking frequent breaks will help keep your mind sharp and focused during all those hectic moments with your family. Take four minutes now and then just for yourself — sit outside or read a book in peace — whatever helps clear your head so that you can come back refreshed!
- Take Vitamin C Every Day: It’s a vitamin that your body uses in so many different ways and offers a lot of benefits, but we don’t always get enough of it. Choose Sodium Ascorbate if you can; it’s a lot gentler on the stomach.
- Move A Bit More: I use the Sweatcoin app to track how active I am during the day. It’s a free app you download on your phone, and all you have to do is make sure it’s on you when you’re walking. Aim to hit more than 5,000 steps a day. If you’re bound to a computer, a walking desk helps tremendously (I was hitting 20k on it)! If you’re on maternity leave and take your tiny baby out for a walk, maybe use a baby carrier instead of a stroller (The extra weight can help the heart work a little harder).
Connect With People You Love And Trust
Life as a busy parent can be incredibly chaotic. Between rushing to dance recitals and attending PTA meetings, it’s easy to get caught up in the minutiae of day-to-day life. That said, taking time out to socialize with friends and family is an important form of self-care that shouldn’t be overlooked.
Staying connected with loved ones isn’t always easy when you’re constantly on the clock, but there are ways to make it work.
Social media, despite all its pitfalls, does make connecting easier than ever before. Just take 10 minutes each morning or evening to catch up with your loved ones online – sharing what’s going on in your lives can bring you joy and even ease the relentlessness of day-to-day life.
You could also set aside a specific night every week where everyone gets together for dinner or drinks, even if it has to be done virtually via Zoom or Skype.
No matter how you do it, staying socially active helps alleviate stress while giving you something fun to look forward to — which is essential after long days spent parenting.
As much as we love our children and enjoy spending quality time with them, taking a break from parental obligations is also as important.
Taking some “me time” allows us to relax and recharge so we can come back at full strength – both mentally and physically – ready for whatever comes our way next.
Relax And Recharge With Some Me-Time
Giving all of you without taking time off can lead to stress and burnout. The key to balance in your life as a busy parent is learning how to take time for yourself, relax, and recharge. Let’s look at some ways you can do that:
Re-energize:
- Take regular breaks throughout the day. Find something simple, like reading a book or listening to music, that will help you relax and get away from any stresses.
- Go on short weekend trips – they don’t have to be expensive! Even if it’s just going out into nature or visiting a museum nearby, getting away from home can help refresh your mind and rekindle your enthusiasm for daily tasks.
Refocus:
- Schedule “me-time” into your weekly routine; even if it’s only an hour each week where you do something for yourself, such as exercising or meditating. This will help clear your head and reset your energy levels before tackling the rest of the week’s obligations.
- Connect with friends who share similar interests; whether it’s playing board games, cooking together or binge-watching movies – whatever brings joy back into your life! It’ll remind us of what matters most and keep us focused on spending quality time with those we love.
Taking care of ourselves is super important because, without it, we get easily overwhelmed. As parents, we must remember that we are human too – so don’t forget to look after yourself!
Adopt These 4 Essential Self-Care Practices Now!
So, there you have it – the four essential self-care practices even the busiest parents can adopt. We’ve explored making time for self-care, working on the three pillars of good health, connecting with loved ones, and relaxing and recharging (just for you!). You’ve got this, and you deserve to take care of yourself just as much as you care for your family.
You might be thinking, “This all sounds great, but I really don’t have the time!” Remember, self-care doesn’t have to take up extra time. Sometimes, you just need to seize micro-moments to nurture yourself.
When things get particularly stressful, that’s the time to put yourself first and make self-care a non-negotiable priority in your life. You’ll see the positive ripple effects it creates, not just for you, but for your entire family, too. Go on, take that first step and watch the magic unfold!
Remember, making time for self-care isn’t selfish – it’s essential.
Frequently Asked Questions About Essential Self-Care Practices Even Busy Parents Can Do
For more information on the essential self-care practices that even busy parents – who have no time – can do, check out our Q&As below:
How Can I Fit Self-Care Into A Busy Parenting Schedule?
As a busy parent, it can be hard to find the time for self-care. When every moment feels precious and limited, it often feels impossible to fit in ‘me-time’ or engage in essential self-care practices. However, if we look at self-care as micro-moments (a seven-minute tapping session instead of a spa day, for example), then it’s not nearly as intimidating. Seven minutes is manageable. An entire day can be downright impossible!
What Activities Can I Do To Prioritize Self-Care?
It’s easy to lose yourself in the hustle and bustle of parenting. But prioritizing self-care is essential for busy parents.
Mindful activities such as positive affirmations, yoga, or journaling can help you center yourself during trying times.
Taking a few moments each day to be mindful will help you maintain a healthy balance between being an attentive parent and taking care of your own needs.
So don’t forget to give yourself some grace while nurturing both your children and yourself!
If you need more ideas, please read our posts below:
- Your 10-Minute Morning Self-Care Routine For A Successful Day
- 20+ Quick & Easy Ways To Practice Self-Care During Lunch
- The Ultimate Bedtime Self-Care Routine For A Restful Night’s Sleep
- 100+ Unusual Self-Care Ideas To Turbocharge Your Life
What Are The Long-Term Benefits Of Self-Care?
When it comes to taking care of ourselves, many of us are guilty of putting our own needs last.
But self-care isn’t just a nice thing to do; it can have profound long-term benefits for your overall health. Some of these include:
Improved mental health: Regular self-care activities can help reduce stress, anxiety, and depression.
Enhanced physical health: Some self-care activities can contribute to maintaining a healthy weight, improving cardiovascular health, and strengthening the immune system over time.
Better emotional resilience: Practicing self-care can help you develop emotional resilience by teaching you how to cope with life’s challenges more effectively and build a stronger foundation for handling stress and emotional setbacks.
Higher self-esteem and self-confidence: As you practice self-compassion and self-acceptance, your self-esteem and self-confidence can grow.
Stronger relationships: When you take care of yourself, you learn to set strong boundaries and practice effective communication, and ensure you have the emotional capacity to support others.
Increased productivity and focus: Regular self-care can lead to improved focus, concentration, and productivity. When you’re well-rested, nourished, and emotionally balanced, you’re more likely to be efficient and effective in your daily tasks and responsibilities.
Greater work-life balance: By incorporating self-care into your routine, you learn to manage your time and energy more effectively. This can lead to a better work-life balance, allowing you to enjoy both your professional and personal life without feeling overwhelmed.
Enhanced creativity and problem-solving skills: Self-care helps your brain function more optimally, leading to increased creativity and improved problem-solving skills.
Better decision-making: When you’re well-rested and less stressed, you can approach decisions with a more level-headed and rational mindset.
Greater life satisfaction and happiness: Ultimately, regular self-care contributes to a greater sense of life satisfaction and happiness. By taking the time to nurture your physical, emotional, and mental well-being, you’re more likely to experience a fulfilling and balanced life.
As you can see, investing in yourself is an act of love – not selfishness – that will leave you feeling happier, healthier, and more productive in the long run. It then allows us to be fully present for those we care about and rise to the challenges that life sometimes throws at us.
So, take that time for yourself, and watch the benefits spill over into all aspects of your life.
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