Habit Stacking: Mum Edition
Juggling the endless demands of motherhood can leave us feeling like we're constantly sprinting a marathon. With nappy changes, school runs, and endless snack requests, taking care of ourselves very often takes a backseat. But what if I told you there's a way I have learned to integrate wellness into my busy routine seamlessly?
Enter: Habit Stacking!
Habit stacking is pairing new habits with existing ones and I first came across this concept in James Clear’s book Atomic Habits. It creates a chain reaction that supports our health and wellbeing throughout the day. As mums, our days are brimming with routines, making it a good canvas for habit stacking. Here are some simple yet effective ways to weave a little wellness into your daily life:
1. Morning Mindfulness Moment
Stack it with: Your morning cuppa or while brushing your teeth
Start your day with a moment of mindfulness. Whether it's a brief meditation, deep breathing, or setting positive intentions for the day ahead, pair it with your morning rituals. Sip your coffee mindfully or take a few conscious breaths while brushing your teeth. These small moments set the tone for a calmer, more centered day.
2. Movement
Stack it with: After putting the kettle on or while the kids are playing
Finding time for exercise as a mum can be tough, but small bursts of movement can add up. Utilize the gaps in your day: do squats or lunges while waiting for the kettle to boil, have a mini dance party with the kids during play time, or take a brisk walk around the block after dropping off the kids at school. Every bit counts!
3. Nutritious Nibbles
Stack it with: Preparing kids' snacks or meal prepping
When fixing snacks for the little ones, use that time to prepare something nutritious for yourself too. Chop up some veggies or fruits for an easy grab-and-go snack later. Blend a quick smoothie or pack some nuts for a handy, healthy option when hunger strikes. It’s so easy to just grab the first thing you see but getting into the habit of being intentional with prepping!
4. Gratitude Journaling
Stack it with: Evening wind-down or bedtime routine
Before bedtime or during your wind-down time, jot down a few things you're grateful for. It could be as simple as a moment of peace or the smile on your child's face. Pair this with your evening routine or make it a part of your bedtime ritual for a more peaceful and content mind before sleep. And it only needs to be a few minutes a day.
5. Hydration
Stack it with: Every time you check your phone or finish a task
Stay hydrated by linking water intake with certain cues. Take a sip every time you check your phone or finish a task. Keeping a water bottle handy or setting reminders can help ensure you're getting enough throughout the day. I can’t tell you the amount of times I’ve got to midday and realised I’ve barely taken a sip of water so this was a great tip for me.
6. Self-Care Snippets
Stack it with: Kids' bedtime or naptime
Utilize moments when the kids are asleep to sneak in a bit of self-care. Whether it's a quick skincare routine, reading a few pages of a book, or indulging in a hobby, dedicate this time exclusively to yourself. Just reminding yourself that you are important!
Remember, habit stacking isn't about overwhelming yourself with too many changes at once. Start small, be consistent, and celebrate the little victories along the way. By weaving these tiny habits into your existing routines, you'll gradually notice a positive shift in your overall wellbeing.
Love Jen x
