In the whirlwind world of balancing work and family life, it’s easy for the word “self-care” to become a distant dream for many business mums. With meetings to attend, emails to send, school runs to manage, and packed lunches to prepare, the concept of looking after yourself often takes a backseat. But here’s the thing—prioritising self-care isn’t a luxury; it’s a necessity. As the saying goes, “You can’t pour from an empty cup,” and if you’re not taking care of yourself, it becomes incredibly hard to manage the multiple roles you play.
In this post, we’ll explore the importance of self-care for busy mums in business, and offer practical, realistic tips for incorporating wellness routines into your day without sacrificing everything else.
Why Self-Care Matters (More Than You Think)
Let’s start with the why. Self-care doesn’t just mean bubble baths and spa days (although they’re wonderful too!). It’s about maintaining your mental, emotional, and physical health so that you can continue to perform at your best—both at work and at home. Research shows that women, particularly mothers, are more likely to experience stress and burnout when juggling multiple roles .
For businesswomen, the stakes can be even higher. The pressure to succeed professionally, coupled with the desire to be the best mum possible, can lead to feelings of guilt, exhaustion, and even resentment. If left unchecked, these can negatively affect your performance in both areas. That’s why self-care is essential: it helps you recharge, improves your mental clarity, and boosts your energy levels, all of which make you more effective in every part of your life.
1. Start Small: Incorporate Micro Self-Care Moments
The biggest misconception about self-care is that it requires hours of time—time that busy mums just don’t have. But self-care can be broken down into small, manageable moments throughout your day. These “micro self-care moments” can include:
- Morning Meditation (5 minutes): Before the chaos of the day begins, set aside just five minutes for quiet reflection or meditation. Use a mindfulness app like Headspace or Calm to guide you through a short session. Studies have shown that meditation can reduce stress and improve focus .
- Hydration Check: Keep a water bottle with you at all times and make it a point to drink regularly. Dehydration can lead to fatigue, which is the last thing you need in a busy schedule.
- Stretching Breaks: Take a two-minute break every hour to stretch your body, even if you’re just sitting at your desk. This can reduce tension and help maintain your posture during long working hours.
By weaving these small practices into your day, you’re practising self-care without it feeling like a chore.
2. Set Boundaries and Stick to Them
One of the most important elements of self-care for business mums is learning to set boundaries. This can mean establishing clear working hours, saying “no” to non-essential tasks, or scheduling regular time for yourself—guilt-free.
Here are a few boundary-setting tips that can help:
- Define Your Work Hours: Even if you run your own business or have a flexible schedule, it’s crucial to define when you are “on” and when you’re “off.” It can be tempting to answer that email at 9 pm, but giving yourself clear work hours can help you switch off mentally.
- Delegate Tasks: If you’re running a business, you likely have a team or a support system around you. Trust them! Delegate tasks where possible, both at work and at home. It’s okay to hire a cleaner, ask your partner for more support, or lean on family for childcare. You don’t have to do everything yourself.
- Learn to Say “No”: As mothers and businesswomen, we often feel obligated to say “yes” to everything. But the reality is, it’s okay to say “no” to commitments that don’t serve you or your family. Practising this can free up more time for activities that truly matter.
3. Schedule “Me Time” in Your Calendar
We all know the power of a to-do list. You wouldn’t dream of skipping a meeting or missing a deadline, right? Well, it’s time to treat your self-care the same way. Block out time for yourself in your calendar—whether it’s a weekly yoga class, a solo coffee break, or even a 20-minute walk around the block.
By actively scheduling “me time,” you’re making a commitment to yourself, just as you would to any other priority. Treat these appointments as non-negotiable and resist the temptation to cancel them in favour of “more important” tasks. Your well-being is just as important!
4. Exercise—But Keep It Fun
Exercise is one of the most effective ways to boost your mood and increase your energy levels, but finding time to hit the gym can feel impossible for busy mums. The good news? You don’t need an intense workout routine to reap the benefits of physical activity. The key is to make it fun and fit it into your day in a way that works for you.
Here are some ideas:
- Walking Meetings: If you’re able, take your business calls while going for a walk. It’s a great way to get your steps in while keeping up with work demands.
- Home Workouts: There are plenty of online resources offering quick, effective workouts that you can do at home. Platforms like YouTube or apps like Peloton offer everything from 10-minute strength training to yoga sessions.
- Family Fitness: If you’re struggling to find time to work out because of childcare, incorporate your children into your exercise routine. Go for a bike ride, take a family swim, or even dance around the living room together. You’ll be modelling healthy habits for them while keeping yourself active.
5. Sleep: The Ultimate Self-Care Tool
If there’s one self-care practice that’s often overlooked, it’s sleep. In the busy lives of working mums, sleep is frequently sacrificed in favour of productivity, but it’s one of the most critical aspects of your overall well-being. Poor sleep can affect your cognitive function, emotional health, and physical energy.
Here are some tips to improve your sleep hygiene:
- Establish a Routine: Try to go to bed and wake up at the same time every day, even on weekends. A consistent sleep schedule can do wonders for your energy levels.
- Create a Relaxing Environment: Make your bedroom a calm, inviting space free from distractions. Consider using blackout curtains, a sound machine, or an aromatherapy diffuser with calming essential oils like lavender to help you unwind.
- Limit Screen Time Before Bed: Exposure to screens can interfere with your ability to fall asleep. Try to switch off all devices at least 30 minutes before bedtime and opt for a book or meditation instead.
6. Ask for Help When You Need It
One of the hardest things for businesswomen and mums to do is ask for help, but sometimes the best form of self-care is recognising that you can’t do it all on your own. Whether it’s asking your partner to take on more household duties or seeking support from a mentor in your professional life, reaching out for help is a sign of strength, not weakness.
Don’t hesitate to outsource tasks like cooking, cleaning, or admin work if your budget allows. Websites like TaskRabbitcan connect you with local service providers to take some of the load off your plate.
7. Prioritise Mental Health
Mental health is a vital part of self-care, especially for busy mothers balancing high-pressure careers. Don’t hesitate to seek professional support if you feel overwhelmed. Platforms like BetterHelp offer online counselling, making it easier to fit into your schedule. Additionally, many UK employers are increasingly offering mental health support as part of employee benefits packages, so it’s worth checking with your HR department.
8. Celebrate Your Wins
Lastly, one of the best ways to practice self-care is to recognise your achievements—both big and small. It’s easy to get caught up in the endless to-do lists and responsibilities, but take a moment to celebrate what you’ve accomplished. Whether it’s closing a deal at work, getting through a difficult week, or simply keeping everyone fed and happy, acknowledge your efforts.
Conclusion
Incorporating self-care into your daily routine as a business mum is essential to sustaining your energy, creativity, and happiness. Remember, self-care doesn’t have to be elaborate or time-consuming. Small changes, like taking micro-breaks, scheduling personal time, and setting boundaries, can make a world of difference.
By prioritising your well-being, you’ll not only feel better yourself, but you’ll also be able to give more to your family and your career. So, take that moment for yourself—you deserve it!
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