Finding Time for Wellness as a Full-Time Working Mom: A Practical Guide

Finding Time for Wellness as a Full-Time Working Mom: A Practical Guide

Being a full-time working mom of little ones is a beautiful yet challenging journey. Balancing work responsibilities, parenting, and household chores can often leave little room for self-care. However, prioritizing wellness is essential for maintaining your physical and mental health, which in turn allows you to be the best version of yourself for your family and career. Here are some practical, spontaneous tips on how to make time for exercise, healthy eating, and good routines amidst your busy schedule.

1. Embrace Short Workouts

You don't need to spend hours at the gym to stay fit. Short, effective workouts can be done right at home and can fit into your busy schedule.

Tip: Try 20-minute home workouts. There are plenty of free online videos for yoga, HIIT, or bodyweight exercises that require no equipment. Just roll out a mat and get moving.

2. Healthy Eating Made Simple

Eating healthy doesn’t have to be complicated or time-consuming. Simple changes and quick meals can make a big difference.

Tip: Keep healthy snacks like fruits, nuts, and yogurt easily accessible. Prepare simple meals like salads, stir-fries, or smoothies that require minimal ingredients and effort. Using pre-cut vegetables and ready-to-eat proteins can save time.

3. Move When You Can

Incorporate movement into your daily routine whenever possible. Every bit of activity counts.

Tip: Park farther from the entrance, take the stairs instead of the elevator, or do a quick set of squats or stretches while waiting for your coffee to brew. Even small movements throughout the day add up.

4. Cook in Batches

Batch cooking can save time and ensure you have healthy meals ready to go.

Tip: Cook larger portions of meals like soups, stews, or casseroles and store them in the fridge or freezer for quick reheating. This way, you always have something healthy on hand, even on the busiest days.

5. Make Family Time Active

Combine family time with physical activity to make it fun and beneficial for everyone.

Tip: Go for a walk or bike ride with your kids, play a game of tag, or dance around the living room. Not only do you get some exercise, but you also create enjoyable moments with your family.

6. Quick Stress Relief

Find quick ways to manage stress and improve your mental well-being, even on the go.

Tip: Practice deep breathing exercises, meditate for five minutes, or listen to your favorite music or a podcast while commuting or during a short break. These small moments of relaxation can significantly improve your mood and energy levels.

7. Smart Meal Planning

Simplify meal planning to make healthy eating easier.

Tip: Plan a few key meals for the week and create a shopping list based on those recipes. Keep it flexible and include versatile ingredients that can be used in multiple dishes. This reduces decision fatigue and ensures you have what you need for quick, nutritious meals.

8. Utilize Downtime

Make the most of any downtime you have, even if it’s just a few minutes.

Tip: Use waiting times (like at the doctor’s office or during your child’s extracurricular activities) to read a book, stretch, or practice mindfulness. These small pockets of time can be surprisingly restorative.


As a full-time working mom, finding time for wellness routines might seem daunting, but it is achievable with some planning and flexibility. Embracing simple, spontaneous tips can help you incorporate healthy habits into your daily life without feeling overwhelmed. Remember, taking care of yourself is not just beneficial for you but also for your family. Small, consistent efforts can lead to significant improvements in your overall well-being.

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