The Ultimate Guide to Mom Self-Care: Finding Balance

Motherhood is life-changing and deeply rewarding—but it can also be exhausting. Sleepless nights, nappy changes, errands, and household chores can easily drive self-nourishment to the bottom of the to-do list.

Yet, self-care isn’t indulgent. It’s essential. In fact, a growing body of research suggests that maternal mental health is critical for infant health care across the lifespan, making self-care for moms a must.1

The good news? Finding time to care for yourself doesn’t require building extra hours into your day. From creating micro-habits to exploring fresh ideas for balance, this guide to self-care for new moms can help you tap into serenity even on your busiest days.

The Importance of Self-Care for Moms

Self-care simply means taking deliberate steps to support your health—body, mind, and spirit.2 For moms, it’s also about remembering that you’re more than just a caregiver.

Self-care for moms is functional and necessary. Physically, it helps reduce fatigue and prevent mom burnout. Emotionally, it boosts resilience and mental clarity. And when you refill your own cup, you can help strengthen the whole family—moms who feel grounded and supported can show up for their kids with more patience and presence.

Naturally, there are challenges. For instance, you might wrestle with guilt and worry that taking time for yourself is selfish. Time constraints can also make things difficult. And on top of that, social expectations often pressure moms to “do it all” without pause. A new mom and sleep often don’t go hand in hand, but finding small ways to rest can make a big difference in her well-being.

But when moms prioritise self-care, they’re able to replenish their energy so they can give love and support more fully. For new parents, self-care is not just a reprieve but a necessity to revitalize and provide unwavering support.They also model balance for their little ones and show that looking after yourself is a vital part of living well.

Physical Self-Care for Moms: Simple Ways to Revitalize Your Body

Caring for your physical self lays the foundation for mental and emotional well-being. Small, realistic, meaningful changes to your routines can help you feel energized and more centered.

Exercise

From lifting your mood to releasing stress, the benefits of exercise are plentiful. And there’s no need to clock hours at the gym to get your daily dose of exercise—a brisk walk with the neighborhood or some gentle yoga while your little one plays on their mat can make all the difference.

If you’ve just had your bub, it’s important to get your doctor’s recommendation for when to start exercising again—typically, this is 6 to 8 weeks after birth.3 If more intensive workouts are important to you, online strength training or HIIT videos are excellent for home use.4 Try slipping one in while your baby is napping!

Healthy Eating

Eating well can be tricky for new moms who might grab whatever’s closest between feeds and nappy changes. On top of that, getting less sleep than usual can leave you feeling hungrier, since sleep deprivation is linked to heightened levels of ghrelin—the hormone that stimulates appetite.5

Meal-prepping quick, nutritious meals can help: Think overnight oats for breakfast, whole grain wraps with protein and veg for lunch, or pre-prepared soups and salad. Keeping healthy snacks on hand, like yogurt, fresh fruit, and hummus, can maintain your energy levels throughout the day. If you’re able, you can batch cook on weekends and freeze portions to ensure nourishing meals are accessible even on the busiest days.

Sleep

Food, exercise, and sleep share a close connection, though the latter can feel like a luxury form of self-care for new moms. That said, there are ways to maximize the rest you get:

  • Take a 20-minute nap while your baby is napping. This can help you reset for the next stretch of caretaking.
  • Create a calming evening routine to signal to your nervous system that it’s time to wind down. Dimming the lights, taking a warm shower, and leaving screens outside the bedroom can all help.
  • If you can, consider asking your partner to split nighttime duties. Remember, asking for help so that you can catch up on rest is both reasonable and necessary.6

Mental Health & Emotional Self-Care: Nurturing Your Mind

Often, physical and mental health share a feedback loop. The more protected your physical health, the easier it may feel to take care of your mind, and the more you nurture your emotional well-being, the better you’ll be able to care for your body.

With this in mind, here are some ways to bring more balance, clarity, and calm to your days:

Mindfulness

Mindfulness is all about paying attention to the present moment—observing what’s happening without judgment or the urge to change it.7 Inherited from principles of Buddhist meditation, it offers benefits that can be felt straight away and deepen with regular practice.

Parenting naturally brings plenty of stressors, from coping with a baby who refuses to sleep to choosing the right preschool. By focusing on what’s happening here and now—instead of getting caught up in what-ifs—you give yourself the chance to respond with calm, show yourself compassion, and feel connected to life unfolding around you.

Creating Boundaries

One of the hardest lessons in motherhood is learning to say no. Setting boundaries—whether that’s asking your partner to handle dinner or carving out 30 daily minutes of “me-time”—protects your energy.

Routines also help reduce mental clutter, and, in the long term, are considered crucial to creating consistency in families.8 A consistent bedtime or daily quiet ritual can foster structure and comfort, not only for your children but for you as well.

Therapy or Support Groups

Speaking to a professional or joining a support group of other moms can provide valuable perspective and reassurance. Sharing challenges with others going through similar experiences reminds you that you’re not alone.9

Time Management: Prioritising Self-Care in a Busy Mom's Schedule

Many parents think of self-care as “a treat,” which means it often sinks to the bottom of the priority list. But remember, self-care isn’t an indulgence—no one (not even supermoms) can pour from an empty cup.

Scheduling Self-Care

Think of self-care as a non-negotiable appointment, like a doctor’s visit or a school pick-up. Do your best to block off time on your calendar dedicated to your well-being, whether it’s a 15-minute soak in the tub, a call with a friend, or a solo walk.

Incorporating Self-Care into Daily Routines

Not all self-care requires building an extra hour into your day. You can simply enhance daily activities in small, uplifting ways, like:

  • Listening to a mood-boosting podcast while folding laundry
  • Putting on a guided meditation while the kettle boils
  • Stretching while your child plays

And don’t forget to use nap times wisely—sometimes, other tasks can wait while you rest and recharge.

Involving Your Child in Self-Care

When you can’t find time alone, self-care can be integrated into time with your little one. Pushing the stroller while walking outdoors counts as fresh air and exercise, dancing to music can bring both of you movement and joy, and sharing nutritious snacks has the dual effect of nourishing your body while creating positive food habits in your family.

Building a Support System: Why You Don’t Have to Do It Alone

Often, making self-care accessible requires tapping into your network for extra hands. This might mean:

  • Reaching out – Whether it’s asking a friend to babysit or your partner to take on laundry duties for the week, leaning on others isn't a weakness. It’s wisdom.
  • Hiring professional help – Support can also be professional. Therapy, postpartum doulas, or even hired help with cleaning or childcare can relieve pressure, especially in the early years.
  • Joining local or online communities – Mothers’ groups, local meet-ups, or online forums can be valuable spaces for finding encouragement, swapping tips, and feeling seen. Knowing others share your struggles and joys can help you feel part of a larger community of caregivers.

Making Self-Care Sustainable: Creating Long-Term Habits

As humans, it’s in our nature to care for our loved ones and the greater world. But caring for ourselves is a lifelong practice that starts with building sustainable, intentional habits:

  • Start small – Begin with manageable goals, like 5 minutes of deep breathing in the morning, a short walk for a beverage you like in the afternoon, or a nightly self-massage routine.
  • Strive for consistency over perfection – You don’t have to create the perfect routine—in fact, aiming for perfection can often sabotage, rather than support, goals.10 Life with children is inherently unpredictable, so some days, you might only be able to squeeze in a few deep breaths before bed—and that’s okay. What matters is showing up for yourself regularly, no matter what that looks like.
  • Practice self-compassion – There will be days when things feel unmanageable. Rather than criticizing yourself, try invoking mindfulness and practicing forgiveness and compassion. Remember: Self-care is a journey, not a checklist. Each step you take, irrespective of size, is an act of love towards yourself and your entire family.

Strengthen Your Family Inside Out with Bubs

Self-care for moms is the opposite of selfish. By nurturing your own body, mind, and soul, you feel more whole, more energised, and more capable of providing the best care possible to your entire family. Plus, you model what it means to live well.

Bubs was created to help support this type of wellness, starting with the way you nourish your newborn. Our Clean Label Project certified baby formula is crafted with compassion and essential nutrition in mind, so you can focus on creating a home environment that nurtures all its members.

Learn more about what sets us apart by exploring our products today.


Sources:

  1. Maternal Mental Health Leadership Alliance. Maternal Mental Health: Impact on the Child. https://www.mmhla.org/articles/maternal-mental-health-impact-on-the-child-fact-sheet
  2. Psychology Today. Self Care 101. https://www.psychologytoday.com/us/blog/skinny-revisited/201805/self-care-101
  3. The Bump. 10 Best Postpartum Workout Moves for New Moms. https://www.thebump.com/a/postpartum-exercise
  4. Australian Government Department of Health, Disability and Aging. Physical activity and exercise guidelines for all Australians – For adults (18 to 64 years). https://www.health.gov.au/topics/physical-activity-and-exercise/physical-activity-and-exercise-guidelines-for-all-australians/for-adults-18-to-64-years
  5. Nutrients. Sleep Deprivation and Central Appetite Regulation. https://pmc.ncbi.nlm.nih.gov/articles/PMC9783730/
  6. Sleep Foundation. Understanding Sleep Deprivation and New Parenthood. https://www.sleepfoundation.org/sleep-deprivation/parents
  7. Health Direct. Mindfulness. https://www.healthdirect.gov.au/mindfulness
  8. National Library of Medicine. The Importance of Creating Habits and Routine. https://pmc.ncbi.nlm.nih.gov/articles/PMC6378489/
  9. Gidget Foundation Australia. Perinatal mental health in Australia. https://www.gidgetfoundation.org.au/fact-sheets/perinatal-mental-health-in-australia
  10. Healthline. Perfectionism. https://www.healthline.com/health/perfectionism#symptoms