Get a good night’s sleep.

Eat nutritious (and delicious!) meals.

Work out every day.

If you’re a busy, working mom, it can be hard to fit these self-care practices into the calendar. Between family responsibilities and work commitments, who has the time? 

But the truth is, there are busy, working moms who do get a good night’s sleep, eat healthy, and move their bodies daily. 

How do they do it?

By following a personalized self-care plan designed with practices that nourish their body, calm their mind, and fit seamlessly into their busy days.

They know that by developing healthy habits, like having a relaxing bedtime routine or creating a weekly meal plan on Sundays, they’re more likely to follow through on the self-care practices they need to feel their best. 

Instead of feeling overwhelmed and guilty about taking time for themselves, they recognize that self-care isn’t selfish—it’s essential. 

They know that by looking after their physical, mental, emotional, and spiritual wellness, they can be the mom, partner, and professional they want to be. 

Rather than trying to develop several healthy habits at once, these mamas focus on ONE habit at a time. They know that trying to do it all at once often leads nowhere, so they choose to make small, consistent changes that compound over time. 

Take meal planning, for example. Instead of seeing it as an insurmountable task—especially with picky eaters and a packed schedule—they view it as a way to reduce daily stress and improve family nutrition. 

They don’t aim for perfection (it doesn’t exist!). They make it manageable by starting small, maybe by planning just three meals a week, and building from there.

When it comes to working out, these working moms embrace simplicity instead of trying to keep up with the latest fitness trends. They don’t worry about having a full hour or the perfect workout. They focus on consistency and move their body every day, even if it’s just a 15-minute walk or a few yoga poses before bed.

By focusing on just one habit, these busy mamas are more likely to stick to it. Rather than feeling overwhelmed trying to fit it all in, one habit is do-able. And when they focus on just one habit, they prioritize making it happen consistently. 

They maximize this one habit by making it their keystone habit.

Your keystone habit is the one habit that, when you practice it regularly, other habits naturally fall into place around it. It’s like they work together to support one another. 

For busy, working moms, mastering their keystone habit is the most powerful way to build healthy habits that stick.  

There are four self-care habits that typically have the greatest impact on how you feel and your ability to show up as the woman you want to be. Identifying which ONE is your keystone habit and practicing it consistently is the first step to creating a self-care practice that works for you. 

A Good Night’s Sleep

As a mom, I now have a much better understanding of the importance of getting a solid night’s sleep. I always knew sleep was important, but it was easy to get the 8 hours I needed to be my best self before I had my son. 

When my toddler doesn’t get a good night’s sleep because he’s teething, or he’s had a nightmare, I don’t either and I feel the repercussions the next day (and unlike him, I don’t have the time for a mid-afternoon nap!). 

I’m doing what I can to help him get a good night's sleep, and I follow the same consistent routine for myself. Sticking to a bedtime routine is important for everyone in the household, not just for the kids. 

Getting the sleep you need has a huge impact on how you feel the next day.

When you’re well rested, you have the energy you need to tackle new projects, overcome challenges, be patient with your kids, and stick to your habits. 

When you wake up feeling exhausted, you’re more likely to be cranky, short-tempered, and less productive. If that’s not who you want to be, then prioritizing your bedtime routine and getting the sleep you need should be your top priority. 

Daily Movement

You know you need to move your body every day, but it can be hard to fit it into an already busy day, especially when you’re feeling tired and stressed. 

Daily movement doesn’t have to be a big time commitment (an hour sweat sesh at the gym along with shower and drive time can seem like a lot, especially when you have kids to chauffeur to after-school practices and work to get done).  

Look at your weekly schedule on Sunday and find time each day for some movement you enjoy. When you enjoy moving your body, you’re much more likely to do it.

If you only have 20 minutes on Monday before work and enjoy yoga, find a session on YouTube and get it done. There’s a 30-minute block on Tuesday after dinner and before soccer practice? Do a strength training workout. 

Being consistent with moving your body daily has big benefits, including building stronger muscles and bones, increasing energy levels, boosting your mood, and enhancing your connection with others. 

Try combining moving your body with other things on your to-do list. Raking leaves, shovelling snow, and walking the dog all count! 

And when you move your body regularly, you’re also more likely to make healthier choices in other areas as well.

You want to fuel your body better, so preparing healthy meals rather than relying on take-out becomes more of a priority. You’ll get a better night’s sleep. There’s a cascade of positive effects happening all because you’re consistently moving your body. 

Meal Planning

For many busy, working moms, figuring out what to put on the table for dinner each day can feel overwhelming. Balancing family members’ schedules, nutrition needs (and dislikes!), and wanting to provide a wholesome meal that everyone enjoys is a challenge to even the best chefs. 

Meal planning can save you from the daily decision fatigue of “What’s for dinner, Mom?”

Sitting down on the weekend with other family members (if they’re interested) and planning out what to eat each day might seem like a lot at first, but will save you time, money, and energy in the long run. 

Having some meals that are on rotation and easy to prepare helps as well. For example, we have a cottage pie recipe that everyone loves and makes great freezer meals for when we’re crunched for time. 

Quick, healthy meals can also be part of the plan. 

There’s nothing wrong with having scrambled eggs on sourdough toast with cut-up veggies and humous—it’s one our family does almost weekly because it’s fast, easy, nutritious, AND all 4 of us eat the same thing (the kids aren’t keen on humous yet, but they do eat their veg!). 

Grocery shopping and meal prep are chores that can be shared with other family members. It eases the load and helps make preparing meals easier when there are after-school or after-supper practices, games, or other extracurricular activities. 

Another positive benefit is that by planning ahead, you’re less likely to rely on fast or processed food. By having a clear schedule of what’s for dinner when, everyone in the family knows what to expect ahead of time, and can help make it a reality. There won’t be the expectation of going through the drive-thru to grab a greasy hamburger if you know that Dad’s famous patties are on the BBQ for dinner tonight! 

Mindfulness & Gratitude Practice

Another keystone habit to explore is having a mindfulness or gratitude practice. It doesn’t need to be something that takes a lot of time. Dedicating just 5-10 minutes a day is enough to make a difference in developing the mindset you want to cultivate. 

I started a gratitude journal many years ago, just by noting three things for which I was grateful each day. It evolved and changed over the years, but having a regular gratitude practice has had a profound effect on my life. 

Today I keep a Five Minute Journal (no affiliation, I just think it’s a great product to share and it’s currently 25% off for Black Friday). I love the simplicity of this journal as it helps me focus on what’s important. 

Finding a mindfulness practice that works for you is essential to creating a life you love.

Meditation, yoga, positive affirmations, and mindset mastery are all beneficial, but you need to find what works for you. 

Explore different mindfulness practices by trying out different things and seeing what you like and dislike. This is a key piece of my burnout recovery program as learning how to relax and be mindful (in a variety of ways) was paramount to my recovery. 

Each of these four keystone habits can create a positive cascade of benefits. 

Mastering one keystone habit is what helps busy, working moms feel their best.

By focusing on just ONE of them, you’re not only more likely to be successful in mastering it, but you’re also more likely to bring in other healthy habits that will support your self-care.

By identifying the keystone habit with the greatest impact on your wellbeing, you can get to work on mastering it, building confidence as you succeed in making it a part of your routine. 

These small wins will lead to bigger successes, as other healthy habits naturally come into play as you start feeling more energized and healthy. 

For a limited time, Master Your Keystone Habit sessions are available to help busy working moms like you unlock your keystone habit so that you can reclaim your time and energy, break free from overwhelm, and start feeling like the confident, capable woman you know you are—without adding more stress to your already full plate. Sign up today!