Let’s Talk About Calm, Mama
Life as a mom is non-stop. You’re juggling a thousand things—kids, work, home, relationships, meals, errands—and sometimes, it feels like you’re just trying to survive the day. Sound familiar?
If your nervous system is constantly in overdrive and you’re wondering “how do I just feel calm again?”—this post is for you.
These 7 practical, science-backed tips will help you reset, breathe, and feel more grounded in the chaos of motherhood. Let’s dive in.
1. Have a “Life Admin Day” – Your Sanity Depends on It
Why it works: Clearing mental clutter gives you instant relief and prevents overwhelm before it hits.
We all need one—but especially moms. A Life Admin Day is where you take a few hours (or a full day if possible) to handle everything that’s been piling up.
Think:
- Scheduling appointments
- Paying bills
- Updating calendars
- Organizing digital files or photos
- Catching up on tasks you’ve postponed for weeks
✨ Try this:
Do it once a month—or as often as you need. Block off time without kids if possible. Can’t do a full day? Start with 2 focused hours. You’ll feel lighter instantly.
2. Practice Box Breathing – Quick Calm in Minutes
Why it works: It activates your parasympathetic nervous system (aka your calm response).
Box breathing is simple:
- Inhale for 4 seconds
- Hold for 4 seconds
- Exhale for 4 seconds
- Hold for 4 seconds
Repeat for 1–3 minutes when you’re feeling anxious, frazzled, or just need a moment to reset. Do it while hiding in the bathroom, sitting in traffic, or during your lunch break.
3. Ground Yourself With the 5-4-3-2-1 Method
Why it works: It brings you out of your racing thoughts and into the present moment.
This quick mindfulness tool can help during a meltdown (yours or your toddler’s):
- 5 things you can see
- 4 things you can touch
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste
Use it to reduce anxiety and feel grounded when everything feels out of control.
4. Go Outside – First Thing in the Morning if You Can
Why it works: Studies show that spending time in nature significantly reduces cortisol levels and calms the nervous system.
Morning sunlight boosts mood, balances your circadian rhythm, and supports better sleep. Even 10 minutes helps.
✨ Try this:
Habit stack it: pair going outside with your morning coffee or after school drop-off. Walk barefoot in the grass, water your plants, or sit on the porch with your toddler.
Your body and brain will thank you.
5. Make Lists Your Best Friend
Why it works: Lists offload mental load and give structure to your chaos.
Moms carry so much in their minds. Let it live on paper instead.
✅ List Ideas:
- Grocery & meal prep lists
- Daily/weekly to-do lists
- Cleaning routines
- “Things that calm me down” list
- Shopping lists (for kids, home, YOU)
- Fitness tracker (weight, measurements, photos)
- Books to read, movies to watch
- Expense trackers
- Yearly wins & lessons list
- Favorite quotes or mantras
Writing lists frees your brain from the constant mental juggling and brings clarity to your day.
6. Meal Plan & Meal Prep (It’s Not Just About Food)
Why it works: Research links healthy eating with reduced anxiety and improved mood. Having a plan makes it doable even on crazy days.
Meal prepping doesn’t have to be Pinterest-perfect. Even basic prep (like chopped veggies, pre-cooked grains, or planned leftovers) can help you eat better and feel better.
✨ Tip:
Set aside time once a week to plan simple meals. Keep a running list of family faves and healthy go-tos. Your future self (and your brain) will be so grateful.
7. Walk With a Friend or Phone a Friend
Why it works: Connection is one of the most powerful ways to reduce stress and boost mental health.
Motherhood can be lonely. Talking to someone who gets it can be incredibly healing.
✨ Try this:
- Go for a weekly walk-and-talk with a friend
- Join a local moms’ group or fitness challenge
- Schedule regular “catch-up” calls with your bestie
Find your tribe—even if it’s virtual. You weren’t meant to do this alone.
Final Thoughts: Calm Is a Practice, Not a Perfection
You don’t have to wait for a vacation or a child-free weekend to feel calm. These small, intentional habits can help you reset, recenter, and reclaim your peace—even in the thick of motherhood.
You are worthy of calm. You deserve it. And it’s 100% possible—one grounded breath, one list, one walk at a time.
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