Being a parent, especially a single mum, is a full-time job in itself. Between working, dropping the kids off at school, scaling mountains of laundry, and attempting to claw your way to some sort of social life, it can feel like there’s hardly any time left for YOU. It’s almost as if you have a marathon to run without a finish line. That’s why embracing wellness essentials is key to maintaining your energy and focus.
But here’s the thing: to be present for your kids — emotionally, mentally, and physically — means being balanced, and balance begins when you take care of yourself. So, whether you’re squeezing in a quick self-care session or carving out time for a little alone time, it’s vital to keep wellness a priority. You’ve got this, mama! Here are some of the best wellness essentials to help you feel your best so you can show up for your kids day after day. help mindfully
Upgrade Your Mattress and Sleep Quality
Sleep isn’t a luxury — it’s a necessity. But for many single mums, a good night’s sleep is also akin to a long-lost relic. But we all know that rest can make all the difference — your mood, your energy, your ability to deal with all those mini meltdowns (be they yours or your kids’). If you’re tossing and turning on a single mattress, or even worse, falling asleep in your kid’s bed, it’s time to give your sleep setup a serious glow-up.
Hard-working mums deserve at least a comfortable and supportive queen mattress to stretch out on every night. A good-sized mattress that supports your body correctly can help relieve back pain, improve posture and help you fall into a deeper, more restorative sleep cycle.
Queen and king-sized mattresses are also ideal for parents as they provide enough room for kids to squeeze in without having to sacrifice their own comfort too much. So next time one of your little ones has a nightmare, you won’t need to worry about sleeping with one foot hanging off the edge of the bed.
Regular Movement: Stretch, Walk, Dance — Just Move!
Let’s talk about movement for a second. You may be thinking, “There’s no way I’ve got time to go to the gym,” and we get it — we’re right there with you! With a never-ending list of to-dos, including strenuous housework that could easily pass as exercise, the thought of working out seems daunting.
But here’s the thing: you don’t need to do those long, hard workouts to achieve the benefits of exercise. A daily dose of movement — whether it’s stretching, a walk around the block or even dancing around the kitchen to “Baby Shark” with your little one — does wonders for your physical and mental well-being.
Regular exercise helps release those feel-good endorphins, which, as a single mum, can make all the difference when you’re running on fumes. It increases energy, alleviates stress and enhances the quality of sleep. Plus, it’s a nice way to clear your head and reset when you’re feeling frazzled. Even if you only have a spare 15 minutes a day, a quick stretch or walk can help reset you and allow you to remain present. So round up the kids and get outside for a brief adventure or lay down that yoga mat in the living room. It doesn’t need to be perfect; it needs to be done.
Mindfulness: Breathe In, Breathe Out
As a parent, you’re often pulled a hundred different ways at the same time. That can leave your mind racing, your body tensed up, and your patience wearing thin. One wellness essential that keeps us pressing pause and gets us back in the present moment is mindfulness. Mindfulness practice doesn’t need to be an hour of meditation (though if time permits, then do that). Even a few minutes of deep breathing, focusing on your breath, or simply sitting in silence can work wonders.
There are loads of easy ways to bring mindfulness into your daily routine as a mum. Maybe you take five minutes in the morning before the chaos begins, or during your lunch break, or even while you’re washing the dishes. As you breathe deeply and focus on the present, your mind quiets, and you’re able to manage stress more effectively. You’ll find you can deal with those toddler tantrums a lot more calmly, or you’ll be able to truly listen to your kids when they talk.
Being present means not only being physically there but also mentally engaged. Mindfulness can help you do just that. And remember that mindfulness can mean different things to different people. So whether you’re using meditation apps or just practising some deep breathing whilst looking out the kitchen window in between washing pots and pans, take a moment to enjoy the wellspring of peace and relaxation that exists from within.
Fuel Your Body the Right Way
We’ve all been there — grabbing a quick snack while wrangling the kids or reaching for coffee to get through the afternoon slump. But what if we told you that what you eat can drastically impact your energy levels, mood, and ability to stay focused as a parent? The right nutrition is key to feeling your best, and it doesn’t have to be complicated.
Adding in more whole foods like fruits, veggies, and lean proteins can provide a steady source of energy for you during the day. Consider it your “mum fuel.” Instead of grabbing that snack laced with sugar, go for something that’ll fuel you instead — a handful of nuts, some hummus and veggie sticks or a smoothie with fresh greens and berries.
And don’t forget to hydrate! Hydrating keeps you alert, averts headaches, and can even enhance your mood. So, as you’re preparing your meals, consider your body’s needs. Eating well can go a long way in you being able to stay present, patient, and maintain your energy throughout the day.
A Little Alone Time: Recharge Your Batteries
We understand that “alone time” might be an alien concept when you’re a single mum. But carving out moments to recharge your batteries is a complete non-negotiable for your mental health. It could be reading a book in silence, taking a bath or simply sitting outside with a cup of tea — those little moments of solitude allow your mind to reset.
Alone time doesn’t have to be long. Even 10 or 15 minutes can make a big difference in how you approach the rest of your day. It helps you process your thoughts, gain perspective, and, most importantly, remind yourself that you are more than just a mum. You are a person too, with needs, dreams, and emotions. We all need time for ourselves, we all need to fill our own cup up, in order to be our best selves for our children. It’s all about the balance, right — being there for your little munchkins, but making sure you’re taking care of yourself, too.
Connecting with Other Mums
Last but certainly not least, let’s talk about the importance of connection. Being a single mum can be isolating, and it’s easy to feel like you’re in this alone. But the truth is, you don’t have to be. Having a network of other mums to lean on is one of the most effective ways to keep your feet on the ground. Be it a WhatsApp group, a local meet-up or an online community, the presence of those who actually get what you go through can change everything.
This connection is not just a way to vent (although, believe us, that helps). It’s about sharing tips, swapping stories and receiving reassurance that you’re doing a great job. Sometimes, just knowing you’re not alone can lighten your load. So schedule a time to catch up, even if it’s just a quick chat over coffee or a virtual hangout. Your village is out there, and they’re just waiting to lift you up.
“Wellness” Your Way to Being a Better Parent
Parenting is tough, especially when you’re doing it solo. But with the right wellness essentials, you can manage your day-to-day life with more energy, focus, and peace of mind. Take it one step at a time — prioritise your sleep, movement, nutrition, mindfulness, alone time, and connection with others.
You deserve it, and your kids will benefit from the best version of you. Remember, staying present starts with looking after yourself first. You’ve got this, mumma!
