Self-Care Amidst the Chaos
Things have changed robustly for us our family in the past few years. We’ve added family members, fostered and adopted dogs, changed jobs, homeschooled, transitioned from homeschooling, started businesses, started then stopped fitness regimens…
One thing has always been apparent. Managing family life is ongoing and it’s always a lot to manage. Prioritizing self-care is important and making more time for self-care is possible.
Here are some ways to make more time for self-care:
1. Prioritize Routine
It’s so important to prioritize engagement in meaningful activities that contribute to our well-being. Everyday life makes it more difficult to regularly engage in these activities when we have so many other responsibilities that require our attention.
Building a routine you can stick to is key to more success in making more time for self-care.
Daily Routine
Build a solid morning routine.
Establish a defined after-work or after-school routine.
Make your bedtime more predictable.
Getting your priorities in order:
Build a solid morning routine
Established roles and responsibilities and a more organized space help the morning go smoothly.
- Organize the morning before it ever arrives.
- If not already done, position backpacks, briefcases, shoes, purses, lunchboxes, and anything else that needs to go with you. Place items in its regularly occupied space at night. This way no one has to scramble to locate items in the morning.
- Tip: having a small dirty and clean sock bin close to shoes can help eliminate last-minute trips to the bedroom when in a rush. Plus it can help eliminate missing socks!
Establish a defined after-work or after-school routine.
Have a more organized after-school/after-work schedule with the expectation that everyone will participate in transitioning the household from your daily activities to being present at home. By doing so you will be able to complete tasks more efficiently and have the opportunity better fit moments of self-care.
For instance, have a set place for each item your family brings in the home be it shoes, a jacket or coat, lunch boxes, mail, soiled clothes or even the rocks or mulch your toddler brings home in their little pockets.
Yep, have a place for everything and have family members regularly take part in getting their items where they belong. Every. Single. Day.
Dinner Time
Dinners look different in every household and it can get complicated if it’s a busy week so the simpler the better.
For example:
Tip: a simmer sauce combined with protein and vegetables are time savers.
Sleep
Make your bedtime more predictable.
- Keep it simple- start your household “wind down” at the same time each night.
- Example: After preparing for the next day, start your shower/bathing regimen at (set time that is best for your family) followed by doing a low-key activity such as reading before officially settling into bed.
- Reminder: screen time at bedtime contributes to a less than-restful sleep. It’s stressing your eyes out, overloading your mind, and throwing your natural rhythm out of alignment. For many, it’s hard to break this habit so try to keep your device a walking distance away from your bed.
2. Get Moving
You know it, I know, your neighbor down the street…yada yada. We all know that physical activity is beneficial for physical health, but it’s also important for our mental health and directly supports our sense of well-being.
- Exercise can promote more energy to tackle your busiest day.
- Exercise can help you with better emotional regulation, hormone balance, gut regulation, and even tolerance for the unpredictable. It helps so many things!
- Exercise promotes better sleep.
- Creative ways to incorporate exercise into your daily routine:
- Get a walking pad for under the desk (especially for the remote worker).
- Try for 15-minute walking breaks during the workday. Emphasize squats during pickup of house hold items i.e.. 15-minute toy room cleanup
- 20- minute walk with family or 20-minute dance party following dinner.
- Tip: Kids love a good “Kids bop” dance session and if watching it on YouTube they also provide some dance moves.
Whether you’re aiming for a 30-minutes activity or 10,000 steps, completing activity as part of your regular schedule will make it habitual. Whatever you can stick in your schedule regularly will be the most beneficial in the long run.
3. Nourish yourself
If it isn’t already, make nourishment a priority. Focus on meals with a good ratio of protein, fat, and carbohydrates that will promote health and balance.
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- Tip: If you or your family likes a particular meal at a restaurant, find it’s equivalent recipe and make it at home. My family loves grain bowls from Cava and Mezzeh so we strive to come up with similar items and switch I up a bit in terms of flavor.
Keep fresh fruits and vegetables available for not most, but ALL dishes.
Examples:
- Fresh blueberries in yogurt
- Fresh berries in overnight oats
- Spinach, kale or sweet potato hash with eggs
- A hearty green leafed salad
- A rich nutrient dense smoothie
- Purchase what you and your family will eat and ALWAYS include fresh vegetables in your recipe.
- If healthier options start early in your household, they have a better chance of sticking around and being a part of your regular diet.
The opportunities are endless. Keep checking back for updates, as our family loves all of these items and can’t wait to share them with you.
4. Free your Mind with Space and Time
A few years ago I was able to spend ample time in the car as a home healthcare therapist traveling from house to house. Although I was working, the travel time allowed me some valuable me moments to get lost in a good audio book or a desired listen in on a Podcast.
These moments allowed me space and time to decompress with one of the activities I enjoyed the most. And I had the time to process what I listened to which is huge and nearly unheard of as a parent some days (if not most..who are we kidding).
All of this is to say..please insert into your day those special moments that allows you even a little space and time to do what YOU enjoy without disruption.
By freeing up time for yourself you’ll find that it can improve:
- emotional regulation
- patience
- stress management
- self relection
Some ways to utilize your space and time:
- Short walks
- Practice deep breathing in a quiet space
- Completing a quiet craft
- Coloring or drawing
- Journaling
- Yoga or pilates
- Learning a new skill
- Listening to an audiobook or podcast
- A few minutes cozying up with a coffee or tea and a good book
5. Be Intentional
Whatever you do throughout your day, be sure to do it with purpose and intent.
I find daily intentions or processes work best when I keep things simple. When I focus on progress (even little progress) and being the best I can be on any given day. The intention then tends to flow.
Making more time for self-care, like everything else we do daily, works best if it becomes a part of your routine. Our routines tend to follow our thoughts and intentions. Here are some thoughts on knowing how to set yourself up for more success in your day.
How I know where to focus my thoughts for the day:
- What goals am I working on?
- What positive thoughts will I focus on?
- What kind of energy do I want to bring to the day?
- What will provide fulfillment in my day, week, etc?
Examples:
Today I will:
- stay focused on my positive energy
- be present during my time with the kids
- spend meaningful time with my spouse
- make more time for self-care
- focus on child-led activities
- stay organized with my schedule
- focus on intention in my schedule
- prioritize my mental health
- allow space and time for myself
- focus on deep breathing
Write your thoughts down or set a reminder in your phone. I tend to use the latter option as I do best with visual cues.
What ways will you start to prioritize self-care care amidst the chaos and make more time for self-care? I’d love to hear more about you.
Thank you for reading!
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