“Attention moms working from home! It’s time to put yourself on your to-do list."
Moms working from home have a lot on their plates. They're juggling work responsibilities, household duties, and caring for their children - all while trying to maintain some semblance of work-life balance. But often, self-care gets pushed to the bottom of the to-do list. However, following some self-care tips for working-from-home moms is vital to help you stay healthy, happy, and productive.
Being a mom and working from home can feel like a non-stop race. Here are some self-care tips with examples and statistics to help you stay ahead of the game.
- Create a Morning Routine
Starting your day with a routine can help you feel more organized and prepared for the day ahead. Examples of activities to include in your morning routine can range from simple stretches or meditating, to more involved activities like journaling or exercising.
According to a study published in the Journal of Applied Biobehavioral Research in 2012, people who practice morning routines experience greater overall happiness and lower stress levels. Moreover, a study published in the International Journal of Obesity in 2015 found that women who wake up and exercise in the morning are more likely to make healthy choices throughout the day.
- Set Boundaries
Wondering how to make time for self-care as a mom? Well! When you work from home, it's easy to let work bleed into your personal life. But setting boundaries is essential for maintaining a healthy work-life balance. One way to do this is to establish a designated workspace in your home, such as a separate room or a corner of the living room. It’s a great method to separate your professional life from your personal life. You can also set specific work hours and stick to them.
Research shows that setting boundaries between work and personal life can reduce burnout and improve work-life balance. In fact, a study published in the Journal of Occupational Health Psychology found that employees who set boundaries experienced less stress and greater job satisfaction.
- Take Breaks
There are higher chances that you will get lost in your work when you're working from home. But taking breaks throughout the day is critical for your mental and physical well-being. You can take a short walk, do some stretching, or simply step away from your computer for a few minutes.
Few researches have also shown that a person can boost productivity and creativity by taking short breaks from their work. A study published in the journal Cognition found that taking brief breaks throughout the day can improve focus and cognitive performance.
- Practice self-care
Practicing self-care is all about taking time to prioritize your own needs and well-being. As a mom working from home, it can be easy to get caught up in work and taking care of others, but it's important to take care of yourself as well. You can take a relaxing bath after a long day of work or do something that brings joy and helps you recharge your battery.
According to a survey by the American Psychological Association, 44% of adults reported feeling more stressed in 2020 than they did in 2019, likely due to the pandemic and its effects on work and home life. Additionally, a study by the Centers for Disease Control and Prevention found that women were more likely than men to report symptoms of anxiety and depression during the pandemic.
- Get Moving
Physical activity plays an important role for your physical and mental health. Working out, for instance, can help you get rid of stress. It will improve your mood and boost energy levels incredibly. Nevertheless, you don't have to join a gym to get moving. You can take a walk outside, do some yoga, or try an online fitness class. This is one of the best self-care tips for working-from-home moms to stay positive.
A study published in the Journal of Occupational Health Psychology found that exercise can reduce stress and improve work performance. And research has shown that exercise can improve mental health and reduce symptoms of anxiety and depression.
- Practice Mindfulness
Mindfulness is the practice that includes being present in the moment. You need to focus on your present without any judgment. Mindfulness practices can include deep breathing, meditation, or visualization exercises. Practicing mindfulness can help you reduce stress and improve focus.
Various researches have proven that mindfulness practices can lessen the symptoms of stress, anxiety, and depression. And a study published in the journal Health Psychology found that mindfulness practices can improve sleep quality and reduce insomnia.
- Stay hydrated and eat healthy meals
Ensure you drink 8 to 10 glasses of water every day. You can keep a water bottle at your desk and set a reminder to drink water throughout the day. Moreover, plan your meals ahead of time and stock up on healthy snacks such as fruits, vegetables, nuts, and whole grains. Follow a balanced diet that includes lean protein, healthy fats, and more.
According to a study published in the Journal of Occupational Health Psychology, employees who ate a healthy diet reported higher levels of job satisfaction and better physical and mental health.
- Make Time for Hobbies
Sometimes, it becomes hard to figure out how to make time for self-care as a mom. Well. You can take time for activities that you enjoy, whether it's painting, cooking, or playing an instrument. Taking time for hobbies can help you relax and recharge, and give you a sense of accomplishment outside of work.
Research has shown that engaging in leisure activities can reduce stress levels and improve overall well-being. One study found that women who engaged in regular leisure activities reported better mental health and greater life satisfaction.
- Prioritize Sleep
Getting enough sleep is vital for your mental and physical well-being. When you take proper rest, you are more alert, focused, and productive towards your work. Make sure you're getting enough sleep each night, and establish a regular sleep schedule.
Research has shown that lack of sleep can have a negative impact on work performance. In fact, a study published in the Journal of Occupational Health Psychology found that sleep deprivation can impair cognitive performance and reduce work productivity.
- Connect with Others
Working from home can be isolating. But connecting with others is critical for your mental and emotional well-being. You can schedule virtual meetings with colleagues or friends, spend time with your kids, or even start a group chat with other work-from-home moms.
Research has shown that social support can improve mental health and reduce symptoms of anxiety and depression. And a study published in the journal PLOS One found that social support can reduce stress and improve work-life balance.
While working from home may afford me certain conveniences, such as a flexible schedule and the ability to work in comfortable surroundings, it does not diminish my dedication to my work or my family. I understand that my professional responsibilities require my full attention and effort. And, I am committed to meeting those obligations even when working from home.
Nevertheless, if you're also struggling to find time for self-care as a mom, you're not alone. Following these self-care tips for working from home will help you get fully present and engaged in both professional and personal responsibilities flawlessly.