How to Minimize Stress & Overwhelm for Busy Moms

Being a mom is one of the most rewarding yet demanding roles. Between managing work, household chores, and taking care of kids, it’s easy to feel stressed and overwhelmed. Research shows that over 70% of moms experience high levels of stress due to parenting responsibilities (APA, 2023). The good news? Small, intentional changes can make a big impact. Let’s explore simple, science-backed strategies to reduce stress and reclaim peace in your daily life.

A little bit of background, I have a 2.5 year old and until the last 6 months I didn’t feel like I was myself. It took a lot of mindful techniques, therapy and quitting my job to reclaim the time and space for myself. Now that the base is reset, I am slowly adding a few things back and some of these strategies below are helping me do that. My hope is that it helps you too. Pick 1 and figure out the smallest actionable step and start there.

1. Prioritize the “Big 3” – Sleep, Nutrition, and Movement

Studies show that lack of sleep increases stress hormones by 37% (Harvard Medical School, 2022). Proper nutrition and exercise can also reduce cortisol, the stress hormone.

Actionable Steps:

• Sleep: Aim for 7-8 hours of sleep. If that’s unrealistic, try power naps or sleep syncing with your child.
• Nutrition: Eat protein-rich and fiber-rich meals to maintain steady energy levels and prevent mood swings. This is key for everything – overall well being, weight loss, metabolism. EVERYTHING.
• Movement: Even 10 minutes of walking daily can boost mood and reduce stress by 30% (Mayo Clinic, 2023). Try walking or stretching after a meal for added benefits.

2. Time Blocking for Sanity

Time blocking helps manage overwhelming to-do lists by structuring the day into focused time slots.

Actionable Steps:

• Assign specific time slots for work, self-care (think movement, cooking healthy meals or planning even not face mask), and family activities (be present 100% when with your kids – they notice).
• Example: 7:00-7:30 AM – Morning prep | 12:00-12:30 PM – Walk & unwind | 8:00-8:30 PM – Self-care (my kid sleeps after 8:30 pm *sigh* so figure out what works for you personally)

3. The 2-Minute Rule to Avoid Overwhelm

If a task takes less than two minutes, do it immediately. This prevents small tasks from piling up and causing stress. Note that this doesn’t include kids toys. Especially if you have littles, otherwise you would be in a constant loop cleaning up after them. Focus on your stuff and the home stuff first. If you can’t do it in 2 minutes or don’t want to do it, write it down somewhere – your brain is not for storing your to-do list (don’t be me and write it down in one place all the time otherwise you will waste a lot of time looking for your to do list)

Examples:

• Replying to a quick email
• Putting dishes in the dishwasher
• Making the bed

4. Declutter Your Space, Declutter Your Mind

Clutter has been linked to higher cortisol levels (Princeton University, 2011). A tidy space leads to a calmer mind. Once I started doing this, I became unstoppable. It was so therapeutic in its own way. However, if your plate is already full and spilling over, this is not where I would start first.

Actionable Steps:

• Spend 5-10 minutes daily decluttering.
• Follow the two-minute rule—if something takes under two minute to put away, do it immediately.

5. Say “No” Without Guilt

Overcommitting leads to burnout. Protect your time and energy.

Actionable Steps:

• Replace “I can’t” with “I don’t” to reinforce boundaries (e.g., “I don’t overcommit” instead of “I can’t do that”).
• Use simple phrases: “I appreciate the invite, but I need to focus on my family this week.”

6. Delegate and Outsource When Possible

You don’t have to do it all! Delegating reduces stress and creates balance.

Actionable Steps:

• At Home: Assign age-appropriate chores to kids. Divided responsibility between partners. This includes the thinking and planning not just the doing.
• At Work: Delegate non-essential tasks or automate repetitive work.
• Outsource: Grocery delivery, meal kits, or cleaning services when needed.

7. Practice the 4-7-8 Breathing Technique

Deep breathing can lower stress levels in under a minute.

How to Do It:

1. Inhale for 4 seconds.
2. Hold your breath for 7 seconds.
3. Exhale for 8 seconds.
4. Repeat 3-4 times for instant calm.

8. Morning Mindset Shift: Start with Gratitude

Studies show that gratitude reduces stress and increases happiness by 25% (Journal of Personality & Social Psychology, 2003).

Actionable Steps:

• Write down 3 things you’re grateful for each morning. Or put a sticky note on your mirror as a reminders and just think of three things while you brush your teeth.
• Say one positive affirmation: “I am doing my best, and that is enough.”

9. Connect with Other Moms

Social support is a powerful stress reliever. I normally go for walks and get bored in like 30 minutes even with a good playlist/podcast however when I do this with a friend the walks extend beyond an hour and I don’t even realize it.

Actionable Steps:

• Join a mom’s group or online community.
• Set up a weekly coffee chat or walk with a friend. If it is virtual do it while walking outdoors for bonus points.

10. Schedule “Me Time” – It’s Non-Negotiable

Self-care isn’t selfish—it’s essential. Even 10-15 minutes daily can make a difference.

Actionable Steps:

• Read a book, stretch, or listen to music – dance party of 1 is fun too.
• Set an alarm for daily self-care time, even if it’s just 10 minutes.

Final Thoughts

Minimizing stress as a busy mom doesn’t require major life changes. By implementing small, manageable habits, you can create a calmer, more balanced life. Start with one or two of these tips, and watch how they transform your day!

What am I missing? Comment your tips below. I would love to try them.