As new(ish) parents, taking care of yourself can feel almost impossible. You’re navigating a new world, juggling responsibilities, and coming to grips with the fact that you’re now responsible for your very own tiny human. It’s a lot, and in taking care of them, it’s easy to forget about your own health. To avoid burnout and stay healthy, keep these four things in mind.
1. Mindset
Don’t be too hard on yourself when things don’t go as planned. You’ve undergone a major life change, and it will take time to find your new normal. You don’t have the same energy reserves as before, so it’s normal to feel more drained. Focus on the small wins—whether it’s a 10-minute walk or just taking the time to eat. Celebrate those victories.
2. Nutrition
Nutrition can be even more challenging than finding time to exercise. After feeding the kids and handling your daily tasks, it can feel like there’s no time left for yourself. The key is to be proactive.
Plan Meals Ahead & Prep Them
If your meals aren’t ready to go, it’s unlikely you’ll have the time or energy to cook when you need to. Set aside a few hours once a week to prepare your meals in advance. It’s much easier than trying to find 20-30 minutes each day for meal prep.
3. Movement
Exercise is more than just hitting the gym. It’s about staying active throughout the day. Take walks, play with your kids, and reconnect with your body. Studies show that increasing daily activity can combat depression, boost energy levels, and reduce the risk of heart attack. Regular exercise can also elevate your mood, help you destress, and trigger your body’s natural healing processes. Plus, it comes with added benefits like weight loss, increased strength, and boosted confidence.
4. Sleep
Getting 7-9 hours of sleep every night is one of the best things you can do for yourself. Operating on less than six hours can lead to symptoms similar to alcohol intoxication. While hitting your sleep goals can be tough as a parent, it’s important to try.
Set a Sleep Routine:
- Avoid screens 60-90 minutes before bed.
- Go to bed at the same time every night, including weekends.
- Skip sugar and caffeine after dinner.
- Avoid heavy or triggering topics before bed.
There will be nights when your kids wake you up, especially during the early years, but being intentional about your sleep routine can help you get more restorative rest.
Remember, getting healthy doesn’t have to be complicated. The simpler you keep it, the more likely you are to succeed. Focus on these four areas, and you’ll start feeling better in no time.