Hey there, momma! Welcome to Day 3 of the Mindfulness for Moms Challenge where we’ll learn how to Boost Your Energy and Mindfulness.
I hope you enjoyed Day 1 about Co-Regulation and Day 2 about Setting Intentions.
For Day 3, I’m so excited to introduce today’s guest blogger, Siobhan!
Siobhan is a mom of two littles, a teacher, and a holistic wellness coach who knows firsthand how overwhelming the juggle of motherhood can feel.
Through her work, she helps moms like us prioritize self-care in a way that feels doable—even amidst the chaos.
When I first spoke with her, she offered to share Energy Boosting and Habit Stacking tips and I was immediately all in!
I’m so glad that she’s sharing her go-to tips for boosting energy and weaving mindfulness into the busiest parts of the day with us.
Trust me, you’ll leave this post feeling inspired to carve out those small but powerful moments of presence!
Energy Boosting Tips for Moms
Motherhood is an adventure, full of twists and turns that keep you on your toes. Sometimes it’s easy to feel a little lost in all the busyness.
But, what if the busiest parts of your day could become your greatest source of calm and energy?
As a mom of two littles, teacher, and holistic wellness coach I know how hard it can be to juggle all the balls of responsibility in your life.
In fact, I see moms struggling (all the time) with knowing how to care for themselves without feeling guilty or burnt out.
It took me a while to figure out how to make my day work for me so I could find that calm and energy to show up better for my kids, my partner, my work–and myself.
Now I help moms like you do the same!
Today, I want to share with you a couple of simple ways to recharge your energy and make mindfulness a part of your everyday life–even if your schedule feels too packed!
Step 1: Notice Your Transition Times
These are all the moments in your day where you’re in between mental tasks. Think:
- Driving in the car
- Waiting for school or activity pick-up
- Waiting for your morning coffee to brew or the kettle to boil for tea
- Brushing your teeth
- Washing the dishes
I used to try to fill up these transition times with completing some other task at the same time (mothers are multitaskers, right?).
Unfortunately, all the rushing to fit 3 tasks into this small space of time left me feeling more like a zombie than before.
One morning, I was waiting for the coffee to brew and was zoning out when it hit me!
This is really nice.
Not rushing around, just being still for 3 minutes.
And it started my journey of taking time for myself in motherhood.
Not sure when you have transition times in your day?
Start to track anytime you’re pausing or switching tasks for a day or two–these are your transition times.
Step 2: Add Quick Energy Boosts to Your Day
As moms, we need strategies that are simple, fast, effective, and that actually fit into our busy days!
Now that you know when to fit them in, here are some quick energy boosts you can try in your transition times to get that pep back in your step:
Music or Mantras:
Have you ever listened to a song and felt like you got lost in its mood? That’s what we’re going for here. Try playing a song that makes you say “That’s my jam!”
If music isn’t hitting it for you, try repeating an affirmation like “I am doing my best today and my best is more than good enough”
Fuel:
Just like your car needs some fuel or electricity to keep running, you need water and food.
Try drinking a glass of water first thing in the morning (yes, even before your coffee) and have energy-boosting ingredients in your food:
- Protein: Greek yogurt, nuts, eggs
- Whole Grains: oats, quinoa, or brown rice
- Energy Snacks: Apple slices with peanut butter, or a banana with a sprinkle of cinnamon.
Mini-movement:
We don’t always have time to do a full-on workout, but moving your body in a way that feels good to you for even 5-10 mins everyday will really help your energy.
This could be:
- Having a family dance party to your favourite songs.
- Stretching while you’re doing the bedtime routine.
- Going for a quick walk outside (especially when you can get some vitamin D in at the same time)
- Play a game like tag! with your kids for connection and play together.
Breathe:
Take a few deep breaths and really focus on the temperature of the air going in and out of your nose.
Notice the sounds you hear, the textures you can feel, the smells around you, and 5 things you can see that are all the same colour as you are breathing.
This will let you drop out of that running to-do list, and into the present moment.
For more ideas and inspiration, check out my podcast Everwell Mama episode 8: Simple Self-Care Habits for Moms to Check-In.
Step 3: Stack Mindfulness Habits Into Transition Times
Next, we’re going to add in some mindfulness habits. Just like with our energy-boosters, these are happening in those transition times throughout your day.
By “stacking” this new practice onto a habit you already do everyday like making coffee, commuting, brushing your teeth, etc. you will make it automatic and easier to complete.
Here are some ideas you could try:
Commuting:
Practice gratitude by naming three things you are thankful for while driving (bonus-this may lessen your road rage)
Meal Prep:
Focus on the sensory input you’re getting in the kitchen. The smell of the food cooking, the sound of the veggies as you chop them, the temperature of the water as you wash your hands.
Bedtime:
While tucking in your kiddos, reflect on what the best part of your day was, what didn’t go so well, and what you are hoping for tomorrow.
Pro tip: Get your kids to tell you theirs too!
These very small moments throughout your day can help ground you in the present and will create a ripple of calm throughout your day!
Step 4: Involve Your Kids in Mindfulness
Okay, so I have already hinted at this a bit, but it is so easy to include your kids into all these moments (because they are likely there anyways)!
This is a great behaviour to model to your kids and is super easy to do. Once you’ve gotten your transition times down, or if you want to take it a step further, here are some ideas for including mindfulness as a family practice:
Mindful Walking:
Go on a family walk and ask your kids what they see, hear, or feel. This not only engages them but helps to make you more aware too.
This is something I try to do everyday with my kiddos as we walk to and from the school bus stop. We listen for birds, talk about the colours we see, and how it feels to walk in the snow or along the gravel.
Breathing Games:
Try different games like “smell the flower”, “blow out the candle”, “hiss like a snake”, to teach your kids simple breathing techniques and make them fun!
A fan favourite at my house is to use the 5 fingers on one hand and “blow out” each one with a deep breath when we’re feeling frustrated.
Start Small, Right Where You Are
You don’t need hours of free time to include yourself in the care you give your family—you just need to start with the moments you already have.
Tomorrow try to take three deep breaths while waiting at a red light, or focus on the smell of your coffee brewing instead of rushing around the kitchen.
Just notice how it feels to see what to add more of and what to get rid of. If you find you have no idea where to start, get support from someone who’s been through it too!
Mindfulness, energy, and motherhood, aren’t about perfection; they’re about presence.
Start small, and watch how it can transform your day and ripple out to your family.
I told you that you’d love her insights! I’m so thankful for Siobhan for sharing these techniques that have helped her and her clients.
Isn’t it amazing how you can *know* something to be true and helpful, but you still forget to DO the dang thing?
I remember when my teenager was in elementary school, we always used to say things we were grateful for at red lights. I’m not sure when we stopped doing this, but Siobhan has inspired me to pick up that habit again!
Each of these small shifts can make such a big difference.
Siobhan’s approach reminds us that we don’t need to overhaul our lives to boost our energy and feel more present—we just need to start with the moments we already have.
Whether it’s taking a few deep breaths, turning up your favorite song, or savoring the smell of your morning coffee, these simple habits can transform your entire day.
If you loved these tips, be sure to check out the podcast, Everwell Mama, for even more self-care inspiration.
I know I’ll be hitting the play button as soon as I head out to school pick up!
And as always, let me know in the comments which tip you’re excited to try—I’d love to cheer you on.
Xoxo, Angie
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