Tips for Developing Wellness Practices as a Working Mom


Most of us have heard the saying that we need to put on our own oxygen mask before helping others. Yet, as moms, we are often left to wonder – what is the oxygen mask? Where do I find it? How can I possibly keep it on with all of the other things I need to do? These questions are completely fair, and as a working mom, I grapple with them all the time. So much is required of us, and there are few structures in place to consistently support working moms in relation to our own wellness practices.

With that, here are a few notes on what works for me. These practices are what I have been able to consistently prioritize and have made a world of a difference in my own wellness journey. I have mapped them out across a few categories of wellness that I have decided to prioritize in this season of life.

Physical Wellness

  • Daily Walk: I walk outside nearly every day. Whether it is for 10 or 30 minutes, this is time for me to reset, feel grounded, and move my body. I usually go during my lunch break, even if that means I need to eat more quickly or during my next meeting. I find that I feel much better once I get outside and move my body.
  • Weekly Yoga: I practice yoga several times a week. When I can, I love going to a studio and being in a community with others. Most of the time, it is more realistic for me to turn on a Peloton Class or Yoga With Adriene after the kids go to bed, whether it is for a 15-minute class or a 45-minute one.
  • Nutrition: I have been re-prioritizing nutrition for myself, knowing how much better I feel when I eat well. For the past couple of months, I have been tracking what I eat, and it helps me think about food as fuel that can help ensure that I do everything I need – and want – to do.
  • Everything Else: Beyond my daily practices, I love to do more intense workouts, use my acupressure mat, take hot baths, go to Physical Therapy, drink 80-100 ounces of water each day, minimize alcohol, do a skincare routine, and make sure I’m up-to-date on doctor appointments.

Mental Wellness

  • Daily Meditation: My wellness practices include meditation every single day. It is usually for five minutes, and I get it in whenever I can – oftentimes before an important meeting when I want to relax my mind before joining.
  • Goal Resets: While I have some goals that I feel deeply tied to and work towards over a period of years, I consistently reset most of them. This allows me to prioritize what is most important to me during a given time period, and let go of the rest.
  • Time Off: I take all of my PTO days and sick days, and don’t feel any guilt about it – I have earned them. I also take – and name – mental health days, when I know I need a break to allow myself rest.

Spiritual Wellness

  • Journaling: I use The Five Minute Journal nearly every day. It has a few prompts each morning and evening, and it grounds me as I begin and end my day. It helps me make meaning of the day-to-day, and tap into my inner self, my needs, and the lessons I am learning.
  • Read Daily: I read every day, and you can usually find one novel and several non-fiction books on my nightstand. I am always reading a spiritually focused book at any given time, ensuring that I think beyond my immediate self and create space to imagine what is possible.
  • Prayer/Mantras: I engage in a secular prayer practice, by writing and repeating prayers, tapping into angel cards, and talking to my inner guides. It used to sound woo-woo to me, but I love this part of my wellness practice.

Social Wellness

  • Mom Groups: We are experiencing a loneliness epidemic, so spending time in meaningful groups is more valuable than ever. I love being part of the Central Mass Mom Community and prioritizing going to events to meet and connect with others. I run a local mom’s group in Shrewsbury, where we have monthly facilitated conversations and quarterly mixers.
  • Friend Dates: I prioritize spending time with friends as much as I can. As a working mom, I have zero time during the day available, but I try to find at least a couple of evenings a month where I can go and connect with a friend over dinner, yoga, or some other fun activity.
  • Partnership Work: Working on my marriage is a core part of my social wellness. We try to have date night every month, check in weekly to plan the week ahead, and are trying to implement the Fair Play method into our lives.

Wellness is both a journey and a destination. There are so many ways to prioritize your wellness, and I am here to remind you of this. You matter. Your wellness matters. You deserve to feel well and to use whatever resources are available to you. Start small, and try out different things to see what works. If you need help or inspiration, reach out – I am always happy to talk with moms about their wellness practices.


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