Let’s be real for a second: self-care can feel like a luxury. When you’re juggling diaper changes, homework help, and trying to keep up with the never-ending to-do list, taking a moment to breathe (let alone meditate) can seem laughably impossible. But here’s the thing: self-care doesn’t have to mean taking an entire day off or booking a retreat. In fact, even tiny shifts can make a huge difference. So, for all my busy parents out there, here are some quick, practical self-care practices that fit into your life.
Self-care ideas to make a part of your busy schedule
1. Morning Mindfulness: Starting the Day with You
You know that feeling when you wake up and immediately hit the ground running? Kids are asking for breakfast, and emails are piling up. It’s the morning chaos. But what if you took just a few minutes for yourself before all that?
I’m talking about a simple morning ritual: deep breaths, a moment of quiet, and a quick check-in with you. A fantastic resource for this is the Nested Institute, which offers guided mindfulness practices perfect for busy parents. Think of it as a mini-meditation retreat from the comfort of your bed (or wherever you manage to carve out a corner of calm). Just five minutes to gather yourself, and boom—you’re already winning the day.
2. Creative Outlets: Feed Your Soul
We tend to let our creative hobbies slide as adults, but it’s time to bring them back. Creative expression isn’t just for the kids’ arts-and-crafts hour—it’s for you, too! Whether it’s doodling, painting, or a bit of poetry, feeding your creative side can feel refreshingly therapeutic.
For a gentle, inspiring approach, check out Jenn Wert’s resources. Jenn’s programs and workshops encourage creativity and self-discovery, guiding you to tap into that inner spark. A little creativity goes a long way in keeping you grounded, so grab those colored pencils and let yourself play.
3. Mini Workouts That Pack a Punch
Hear me out: you don’t need an hour to get a good workout. In fact, a quick, high-energy 5-minute movement session can be exactly what your body and mind crave. Whether it’s a mini strength circuit or a burst of cardio, these “pocket workouts” can leave you feeling surprisingly refreshed (and no, you don’t have to change out of your pajamas!).
Lift Like a Mother has workout programs designed for moms looking to get strong and stay fit without a huge time commitment. These workouts are perfect for squeezing in some fitness between school drop-offs and snack prep. Five minutes? You’ve got that.
4. Introduce Low-Key Meditation and Visualization
Creativity flourishes in active play but also in moments of calm. In the evenings, I love practicing simple meditation techniques with my kids, like autogenics (a form of relaxation using calming phrases) and visualization. A wonderful resource to introduce this is Brain Vacation: A Guide to Meditation from the Big World of Little Dude series. This book helps young children playfully explore relaxation and focus techniques, making it easy for parents to engage their kids in mindfulness practices. Exercises like picturing peaceful scenes or visualizing success can help kids unlock the power of their minds, promoting calm and mental resilience when life gets tough. For more tools to support these practices, Big World of Little Dude offers additional resources for parents, making it easy to foster emotional well-being at home.
5. Capture the Moments: Journaling Your Journey
Have you ever had a million thoughts but zero time to process them? That’s where journaling comes in. Taking even a few minutes to jot down your thoughts, dreams, or even random musings can do wonders for clearing the mental clutter. For a journaling experience that feels both meaningful and manageable, Memorize Your Life offers a unique approach to documenting your journey. It’s all about capturing those precious moments and reflections in a way that feels natural. It’s not about filling pages—just capturing you, one small moment at a time.
6. Seek Connection and Support
Let’s face it: sometimes, the best self-care is knowing you’re not alone. There’s power in finding community—whether a quick text with a friend or a deeper connection with a group that understands what you’re going through. Enter Polina Todisco, whose workshops and groups offer support and community for parents seeking a little extra help along the way. These aren’t just parenting pep talks; they’re a chance to be heard, supported, and inspired by others in the same boat.
Final Thoughts: Parenting yourself with self-care for moms and dads
Self-care doesn’t have to be complicated or require hours of free time. Small, intentional moments—whether a quick workout, a soothing tea, or a supportive community—can help you feel recharged, connected, and ready to tackle anything that comes your way.
So here’s the challenge: pick one of these practices and try it out this week. Let it be simple. Let it fit into your day. And remember: taking care of you is taking care of everyone else, too. Because when you’re feeling good, you’re unstoppable!
This article was written by Cara Zelas in collaboration with World of Little Dude—Helping raise kind, confident, and emotionally healthy kids.