What’s Really Behind the Rising Stress Levels of Stay-at-Home Moms?

Posted on September 9, 2025 by Nikki Oden

Guest post written by Beth Rush of Body+Mind

Want to write for us? Click here to check out our submission guidelines.

Being a stay-at-home mom is often described as the most rewarding job in the world — but behind the scenes, mothers face mounting stress, emotional fatigue and burnout. What is driving this increasing stress, and how can you and your partner navigate to better well-being?

How Stress Levels Are Rising Among Stay-at-Home Moms

Mothers employed beyond the family face their own significant challenges, and “mommy wars” debating which type of parent is worse off are harmful and divisive. However, research into stress and burnout among stay-at-home moms (SAHMs) and employed moms has shown that while both types are under great pressure, there are some differences.

Stress levels: SAHMs experience significantly higher stress levels than mothers working for pay, possibly due to social isolation and the fact that employed mothers experience greater social acceptance.

Burnout: SAHMs are also slightly more likely to experience burnout than those employed outside of the home.

Depression and anxiety: SAHMs have a higher likelihood of developing depression or anxiety.

Following the COVID-19 pandemic, 31.6% of families are still adversely affected by financial insecurity, loss of support systems and higher levels of health anxiety. Parents of all kinds are struggling, but moms at home may be struggling most of all. This has given rise to what is commonly called the SAHM syndrome.

What Is the SAHM Syndrome?

This informal term is shorthand for the emotional and mental health challenges of being a home-based mom. It is a way of recognizing the burnout, isolation and depression that many feel. Why are stay-at-home moms so stressed?

Impossible Expectations

These days, most people understand that SAHMs are not effortlessly getting their nails done and sipping cocktails while immaculately dressed children play nicely in their spotless home. However, in some quarters, the outdated image of the stay-at-home mother having an easy life persists. The reality is that this is a relentless, never-ending physical, emotional and mental undertaking.

Social media is another stress factor here, with images of supposedly perfect mothers everywhere you look. SAHMs feel under pressure to compete with one another, and failure to live up to impossible expectations often leads to feelings of inadequacy.

Invisible Cognitive Load

SAHMs have invisible checklists in their heads that never go away and are never completed. It’s not just child care and housework, either. Moms manage the logistics of the entire household, often including their partner’s appointments or travel schedules. They have to be four steps ahead at all times, juggling constantly shifting priorities, emergencies, day-to-day events and long-term plans.

No “End of Day”

Many jobs are extremely demanding and pressurized, but the key difference for a SAHM is that there is no defined end of day. There is no clocking off time, no chance to leave the office or end your shift until tomorrow, and no lunch break. Parenting is a 24/7 responsibility with no paid time off, overtime, sick leave or promotions.

Even once your partner gets in from work, you’re not off duty. You might feel the need to cater to their needs, too, even in the most understanding and progressive relationships. The lack of off-time leads to chronic, ongoing stress and exhaustion.

Financial Dependence and Insecurity

Many at-home mothers feel that they should be grateful. They have the opportunity to stay home and be fully involved with their kids, but this usually comes at the cost of increased financial pressure on the working partner. Typically, SAHMs are well aware of this and feel that showing stress or asking for help is being ungrateful in some way.

Meanwhile, juggling the household budget on just one income is stressful in itself. Additionally, moms without a personal income may feel a loss of independence.

Lack of Societal Support

Primary at-home caregivers in the U.S. do not earn Social Security credits for years spent caring for children. This means they may have little or no benefit in their own name, further increasing reliance on a partner. In contrast, many countries, including Canada, the U.K., France, Germany and Sweden, provide pension credits for these years.

Additionally, the Child and Dependent Care tax credit is only available to families paying for child care, not for those with a full-time parent at home. The U.S. is also one of only six countries in the world that does not guarantee paid parental leave, making it harder for the working partner to support the mother. These structural inequalities further add to the stress that causes the SAHM syndrome.

Loss of Personal Identity

All stay-at-home moms were something else before they became mothers. They may have had a career of their own or cherished hobbies they no longer have time for. It’s not that you don’t love the identity of “mom” — just that there is often no time to reclaim even a small part of your own unique personhood. Being an at-home parent is all-consuming, and taking time out for yourself may feel selfish, not to mention being tricky on a practical level.

Social Isolation and Loneliness

Many home-based moms can go days without seeing anyone other than their children and their partner. Social interaction usually centers on the kids and their play dates and appointments, so most of their social contacts are other mothers.

While friendship with other parents is important, SAHMs often feel cut off from the adult world. When everything revolves around the kids, many miss professional or grown-up interactions where children are not the topic of conversation. While mothers enjoy being around their children, they also need and want to be part of the adult world.

How to Ease SAHM Syndrome

By understanding why stay-at-home moms are so stressed, families can identify ways to help lessen burnout and depression. Every parent is different, but if you are a full-time mother at home, here are some suggestions that may help.

Partner Support

Your partner is your ally and your co-parent. It is not unreasonable to reach out and ask for more support from them. If unequal division of labor is exhausting you, or if you feel unseen and unappreciated, say so.

Be direct and specific when asking for what you need. For example, you might ask your partner to take over bedtime routines on certain nights. It is in everyone’s interest for you to function well and happily, and you will probably find that your partner wants to help, but perhaps needs clear direction on what you need from them.

Self-Care

It may seem impossible to carve out time for yourself, and setting boundaries, especially with your children, can feel selfish or unreasonable. It isn’t. Depending on the ages of your kids, there will be periods when they are safe and occupied and during which you can grab some personal time.

The problem is, you probably instinctively use these periods to quickly run through some chores instead. However, on some days, it really is more important to chill out for 20 minutes instead of getting the dishes done there and then. Communicate with your partner about reasonable expectations and warn them not to expect a constantly pristine household.

Prioritizing Your Health

When you’re constantly on the go and increasingly exhausted, your health can suffer. Make it a priority to stay hydrated by aiming for at least 11 cups of water, milk or other fluids a day. Try some breathing exercises to calm your stress, or grab a comforting snack without feeling guilty about calories.

Stepping outside for a few minutes of fresh air can provide a mental reset, or you could try mindfulness meditation, which has been shown to help lower parental stress levels. Keeping a self-compassion journal can be helpful, such as jotting down kind thoughts about yourself. What works for each mom will be different, but if your well-being suffers, everyone suffers.

Reclaiming Your Identity

Aim to create at least one session a week where you can spend time without your children, preferably out of the house, doing something you love. Negotiate with your partner or extended family to make this happen, or set up a rotation with mom-friends to facilitate this for all of you.

During this precious time, think about reclaiming an old hobby you had to give up, working toward your fitness goals, pampering yourself or simply reconnecting with your non-mom social life. Having this regular oasis each week can go a long way toward combating ongoing stress during the rest of the week.

Additionally, carve out small 15-minute periods during the week where you can focus exclusively on one personal goal or hobby that lends itself to short bursts. Little and often is important in breaking up the heavy work of being a primary caregiver.

Lifting the Invisible Load

Stay-at-home moms are the backbone of countless families, yet their challenges often go unseen. If you are one of these family heroes, know that your well-being counts. It isn’t easy, but with your partner’s support, you can mitigate some of the stress and burnout you face. When you feel more valued and empowered and less alone on your journey, the whole family will benefit.

Beth is the family wellness editor at Body+Mind, a health and wellness brand. Her work centers around building healthy dynamics within families. She is raising her own family on plant-based recipes and mindful nutrition.

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The Importance of Having Mom Friends and How to Find Them

Posted on August 27, 2025 by Nikki Oden

Guest post written by Cora Gold of Revivalist

Want to write for us? Click here to check out our submission guidelines.

Parenting is beautiful, rewarding and overwhelming. While a partner, family member or therapist can offer support, there’s something uniquely comforting about having a fellow mom nod along while you vent about your toddler’s 3 a.m. wake-up party.

That’s the magic of mom friends. You don’t need dozens — just one or two who truly get you can make all the difference.

Why You Need Mom Friends

Bonding with other people provides social support, so friends of any kind are a blessing. Other moms can help you carry and share the load because they know how it feels. You need them for the following reasons:

They get it: Other moms know what it’s like to step on a Lego at 6 a.m. or survive on half a cup of lukewarm coffee. You don’t need to explain the mental gymnastics of getting everyone dressed and out the door.
They help you feel seen: When you’re juggling too much and start to doubt yourself, a mom friend can say, “You’re doing great,” and actually mean it. No judgment, no competition, just solidarity. Comforting words from someone who sees and knows can help stave off depression brought on by a lack of sleep.
They pull you out of the isolation bubble: Motherhood can be lonely, especially if you’re home with little ones all day. Mom friends help you laugh, cry and commiserate. Sometimes, one open conversation can remind you that you’re supported.
They help you be a better friend: Being there for someone else, sharing active advice, listening or dropping off soup when her kid’s sick can make you feel more connected and fulfilled.

How to Find Your Mom Friends

Making friends isn’t always easy, but you already have something in common with the other moms — you all have kids. People naturally congregate when they think similarly, so find those connections in the circle of motherhood. If it doesn’t come naturally, you can try these tips for finding other moms to befriend.
1. Start With Your Child’s School or Daycare

Chat with other parents while you wait in the school pickup line. Compliment someone’s shoes or stroller and let the conversation build naturally. You’ll start to notice familiar faces and potential friend vibes.

2. Join Parent-Kid Activities

Consider music class, toddler gym, art sessions — anything that gets you both out of the house. These settings are ideal for striking up conversations. Your kid will probably do something hilarious or chaotic to create an instant icebreaker, letting you meet and greet other moms.

3. Say “Yes”

Have you been invited to a book fair, backyard hangout or birthday party? Go, even if you don’t feel like it. It might be where you meet your future best mom friend over shared cake and chaos.

4. Be the Inviter

If it’s a shy community, you may want to step up and invite all the moms to a playdate meetup to boost your and your child’s social life. It doesn’t have to be fancy or catered. Moms are usually grateful for any excuse to get out of the house and connect with someone new.

5. Use Local Facebook or WhatsApp Groups

Search your town and “moms” to join the conversation. You’ll find everything from vent threads to park meetups and stroller recommendations. Don’t be afraid to post. A simple “Hey, I’m new here. Is anyone up for a playdate this week?” often sparks replies.

6. Try Friendship Apps

Yes — there’s an app for moms to make friends with other moms. It’s called Peanut, and it’s like Bumble but for mothers. Create a profile, share a bit about your parenting stage and start chatting. It’s surprisingly helpful for finding like-minded moms near you.

7. Strike up a Conversation at the Park

It doesn’t need to be a deep chat. Just a simple “How old is your child?” or “That slide is dangerous, right?” can lead to a real connection. If you feel a spark, suggest meeting again the same time next week. That’s how friendships start.

8. Volunteer

Get involved at school, community events or local fundraisers. Volunteering naturally connects you to other parents and gives you something other than diapers to talk about. It also shows others you care and are reliable, which quickly builds trust and connection.

9. Pay Attention to the Vibe

It’s not always going to click. You’re not trying to befriend everyone, just the ones who share your values and style. Look for those who feel easy to talk to, laugh with and support you without judgment.

10. Include Others

When you find people, don’t forget what it felt like to be new or lonely. Invite the mom standing alone at the playground. Introduce her to your group. That small gesture might change her whole week — she could be your next best friend.

Dealbreakers to Remember

Not all friendships work out, whether with moms or other friends. Watch out for signals that you should move on or find another mom to chat with.

When you feel judged instead of supported, it’s a clear sign to look for a different friend. Mom connections should lift you up and not make you question your every decision. You should feel better after a chat, not worse. While you may have different parenting styles, they shouldn’t be entirely incompatible. Parenting style clashes can cause tension or make managing playdates difficult, breaking the friendship.

If the friendship feels one-sided, and you’re putting in all the work, it’s not beneficial. You want a friend, not a second child. Your mom friends should remember big moments and show up when it counts.

The Power of Mom Friends

Finding your people as a mom can feel awkward and slow, but it’s worth it. Connecting with someone who really gets sleep deprivation, meltdowns and quiet joys changes your whole motherhood experience.

So put yourself out there. Say “Hi,” share your story and connect with someone who helps you stay grounded.

Cora Gold is a parenting writer and editor of women’s lifestyle magazine, Revivalist. She writes about self care tips for moms and parenting techniques for publications including Scary Mommy and CafeMom. Connect with Cora on LinkedIn, Pinterestand X.

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Why You Keep Falling Out of Your Self-Care Routine — and How to Make It Stick

Posted on June 26, 2025 by Nikki Oden

Guest post written by Josefina Eliggi of Josefina Yoga

Want to write for us? Click here to check out our submission guidelines.

You are determined: You’re finally going to make time for yourself. You buy a brand-new journal, download a meditation app, dust off your yoga mat, get your fridge and pantry stocked with healthy food.

For a few days, maybe even a week or two, you’re feeling pretty good. But then… life.

Work deadlines pile up. Your toddler gets sick. The laundry basket is full, and you’ve run out of clean socks. Before you know it, your self-care routine is another thing gathering dust.

As a mom, I know firsthand how easy it is to fall off the self-care wagon, and how frustrating it can feel when you do. We often chalk it up to the usual suspects: I don’t have time. The kids need me. There’s too much going on. And sure, those are real. But beneath those surface-level reasons, there’s usually something deeper at play.

Why we really struggle with self-care

We all know moms are stretched thin. But the reasons we drop our self-care routines often go beyond logistics. Yes, you’re busy and you’re tired, but the hidden reasons are just as powerful, if not more. Falling off your routine may have less to do with you and more to do with how we’re taught to approach self-care in the first place.

Guilt: You feel selfish taking time “just for you,” especially when your kids are around or you have an endless to-do list.

The moment you sit down to rest or take five minutes to breathe, that little voice says, “Shouldn’t you be doing something more useful?”

The change of mindset around it: The truth is, you’re useful right now without doing more.

You don’t have to earn rest or quiet or joy. You are allowed to feel good, even when the house is not perfectly clean and the inbox isn’t cleared. In fact, tending to yourself is what gives you the energy and presence to show up for the rest.

Perfectionism: We often assume a self-care routine needs to be consistent, structured, and uninterrupted. But if it doesn’t happen exactly as planned (a full 30-minute yoga session, an elaborate healthy meal or a quiet meditation, for example) we label it a failure and abandon the practice altogether.

The change of mindset around it: Self-care doesn’t have to be fancy, long, or Instagram-worthy to matter. It can be messy, imperfect and adaptable to your changing needs, your circumstances and your busy schedule.

The key isn’t more willpower. It’s giving yourself permission to let self-care be simple.

Self-care should support your life, not compete with it. Reframe it from “perfect practice” to “any practice.”

Mental load fatigue: The pace of modern life has conditioned us to be productive. So, when we add “self-care” to our already full plates, it can start to feel like yet another obligation, something to do, rather than something to experience and enjoy.

Eventually, that weight makes us drop it. And what happens when we constantly push ourselves to the bottom of the list?

We burn out. We wake up exhausted. We snap at our kids. We feel resentful and disconnected.

You deserve better—and so do the people you love.

The change of mindset around it: Try reframing self-care as a relationship with yourself and not a checklist.

Ask: What’s one thing I can do today to feel more like me? It might be movement, stillness, laughter, music — anything that helps you feel nourished and seen.

6 easy strategies to actually keep your self-care routine

1. Think “moments,” not marathons.

One of the most effective ways to stay consistent with self-care as a mom is to think smaller.

Instead of aiming for an hour-long session, start with a few minutes. We often overlook these micro moments. Short, intentional pauses can help you regulate your nervous system and make you feel grounded.

These take 1 to 5 minutes and can include:

· Sipping your coffee slowly

· Breathing deeply before you open your inbox

· Stretching while your child plays beside you

· One yoga pose and sighing out loud to let go of tension

· Dancing to your favorite song in the kitchen

· A hand on your heart and a silent affirmation

· Stepping outside for fresh air and noticing the sky

When you lower the time investment, you remove the resistance and suddenly, self-care becomes something you can do, even on the busiest days.

2. Stack it onto something you already do.

Habit-stacking is a powerful and effective way to stay consistent. Meditate while the kettle boils. Listen to a podcast on your walk to school pickup. Put on calming music while prepping dinner. This way it won’t feel like you’re adding another task to your to-do’s list. Instead, it will feel like you’re using your time more efficiently and nourishing yourself.

3. Let it be flexible and messy.

Self-care isn’t all-or-nothing. Some days, self-care might be a full morning routine. Other days, it’s three deep breaths while you wait for the pasta water to boil, a few cat-cows in your pajamas or journaling in the car. They all count and they all matter.

4. Do something fun after something hard.

Tack a rewarding, meaningful activity onto a task you dread. Just folded all the laundry? Treat yourself to 10 guilt-free minutes of your favorite book or a walk around the block.

5. Swap energy-drainers for energy-givers.

Replace mindless scrolling (or surfing the Internet or watching episode after episode on Netflix) with something physically or spiritually fulfilling: a short walk, a stretch or a guided meditation. Opt for rest, relaxation and gentle movement instead of numbing yourself.

6. Focus on how it makes you feel.

Don’t do self-care to check a box. Do it to reconnect with yourself. Even if at first you notice some resistance, keep in mind the benefits of cultivating your wellbeing. The goal isn’t doing it perfectly—it’s coming back to yourself, over and over again.

Putting It All Together

You don’t need more discipline or time or fancy tools to stick to your self-care routine. What you need is a shift — in mindset, in expectations, and in how you define success.

Approach your self-care with more compassion and less rigor.

The real self-care magic happens when you stop waiting for the stars to align and start meeting yourself exactly where you are. One small, nourishing step at a time.

So the next time you think you’ve “fallen off,” remember this: You’re not failing. You’re not starting from scratch. You’re starting from experience.

And remember: caring for yourself doesn’t make you less of a mother. It helps you become the version of you that motherhood — and you — truly deserve.

Josefina Eliggi is a certified pre- and postnatal yoga teacher and a pregnancy and postpartum corrective exercise specialist (PCES) and has a master’s degree in service design (Hochschule Luzern).

She offers accessible and holistic yoga sessions for moms at every stage—pregnancy, postpartum, and beyond.

Her mission is to help women establish a consistent yoga practice, regardless of their fitness level or busy schedule, and to prioritize self-care through mindful movement.

Check out her free resources for future, new and seasoned moms: https://josefinayoga.com/free-resources/

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Micro-Projects, Big Impact: Bite-Sized Philanthropy for Overwhelmed Parents

Posted on May 9, 2025 by Nikki Oden

Guest post written by Beth Rush of Body+Mind

Want to write for us? Click here to check out our submission guidelines.

It’s one thing to teach your child to say “please” and “thank you,” but raising a truly kind human is next level. Between school drop-offs, dinner preparation and the never-ending laundry cycle, it can feel overwhelming to add philanthropy to your already-packed parenting plate. Here’s the thing, though — teaching your kids to give back doesn’t have to be a grand gesture.

So, how do you teach children philanthropy in a way that sticks? It starts with small, meaningful moments that show them what empathy, generosity and community look like without making it feel like a chore.

1. Lead by Example

You know the saying, “More is caught than taught.” Kids always watch, even when it feels like they’re not listening. One of the most powerful ways to teach your child about giving is to show them what it looks like in your everyday life.

If you donate gently used clothing, take your child along and explain why those clothes matter to someone else. If you support a cause monthly, discuss what the organization does and why you chose it. These seemingly small actions become lessons in empathy, generosity and values that stick with them long after the moment has passed.

2. Make Giving a Ritual

When something becomes part of your family rhythm, it doesn’t feel like another task. It just becomes what you do. Creating regular, low-pressure opportunities to give back as a family helps your child associate philanthropy with connection and joy.

Try setting up a monthly “giving jar,” where everyone contributes a bit of change. At the end of the month, let your kids help decide where that money will go. Perhaps suggest giving it to a local animal shelter or buying essentials for someone in your community. By making generosity a shared experience, you build a habit and a family legacy of compassion.

3. Tell Stories to Spark Empathy

Kids tend to be naturally curious, and stories are one of the most powerful tools you have to help them understand the world beyond their own. Introducing them to real-life situations through books, movies or simple conversations helps build emotional connection and empathy.

Read a bedtime story about a child raising money for a worthy cause, watch a documentary together about wildlife rescue, or talk about a current event in a way they can understand and ask how it made them feel. Kids who connect emotionally are more likely to care, which is the first step toward giving.

4. Introduce Them to Kid-Friendly Causes

Not every cause will resonate with your child, and that’s OK! The goal isn’t to force them to care about everything but to help them find something that sparks their interest and compassion. For many kids, that might be animals, the environment or helping other children.

Look for organizations and programs that are designed with young people in mind. For example, some nonprofits actively encourage youth involvement through school clubs, community events and storytelling. When kids see their peers making an impact, it helps them believe they can, too. One study found that children engaged in community service were 34% more likely to be in good health and 35% less likely to have behavioral problems. This also strengthens a young person’s growth and development by teaching them teamwork, leadership and problem-solving.

5. Let Them See Their Impact

For children under 12, abstract concepts like donating or helping those in need through food drives can be hard to grasp until they see what their efforts do. That’s why making giving tangible is so important.

If your child donates toys, show them pictures from the toy drive or visit the donation center together. If they help bake cookies for a fundraiser, let them hand-deliver them. Seeing the faces, places or results connected to their generosity turns giving into something real and rewarding. The more your child can connect their actions to outcomes, the more motivated they’ll be to keep showing up with kindness.

6. Celebrate Small Acts of Kindness

Philanthropy isn’t always about donating money or volunteering at events — it often starts with the tiniest, most everyday moments. When your child shares a snack with a friend, helps a sibling without being asked or writes thank-you notes to a teacher, that’s generosity in action.

Take the time to notice and name these moments. Say things like, “That was really kind of you,” or, “You just made someone’s day better.” It reinforces that giving back isn’t limited to special occasions. Celebrating these small acts teaches your child that kindness counts, no matter the size.

7. Let Them Take Charge

One of the most empowering things you can do as a parent is to give your child the opportunity to take charge of their own giving. When children have a say in where their time, money or effort goes, they develop a personal connection to the act of generosity.

You could start by letting them decide where to donate a portion of their birthday or holiday gifts. If they’re old enough, encourage them to research a cause they feel passionate about and support it in some way, whether by volunteering or fundraising.

Giving them this ownership helps them understand that philanthropy isn’t just something you do — it’s something they choose to do throughout their lives.

The Giving Tree: Planting Seeds of Philanthropy

Teaching your child about philanthropy doesn’t have to be complicated or overwhelming. By creating small, meaningful moments to give back and modeling generosity, you’re helping to nurture a compassionate, giving heart that will last a lifetime.

Whether it’s through family rituals, real stories or giving them the power to choose, these actions make philanthropy a natural part of life, not just a lesson they learn. Remember, it’s the little things that make a big difference.

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How to Be a Positive Role Model for Your Child’s Mental Health

Posted on April 17, 2025 by Nikki Oden

Guest post written by Cora Gold of Revivalist

Want to write for us? Click here to check out our submission guidelines.

If you notice your child acting up or retreating into their shell more often, it could be a sign that
they could use more mental health support. Whether they are experiencing challenges at home
or in school, you can be a positive role model. Encouraging mental wellness starts with
practicing the right habits yourself to benefit both you and your child.

1. Assess Your Family Environment

Every family has its ups and downs. Pressurized work situations can cause stress and fatigue,
making you short-tempered and reactive with your child instead of patient. Besides work-related
stress, other family dynamics can cause anxiety, depression and behavioral problems in
children. Some of these stressors include:

● Friction that causes parental shouting and fighting
● Overcritical reactions from parents
● New family members in a household
● Child personality differences and sibling rivalry issues
● Unemployment or financial problems

Once you know the source of a problem, attempt to change it. You can bring more positive
energy into your home by becoming a role model for your child.

2. Enact Change

Many domestic situations require more than your positive attitude to change. In those instances,
consider speaking to a licensed therapist as a family unit or with your partner. Participating in
counseling destigmatizes seeking support from mental health professionals and can go a long
way in showing your child it’s OK to do the same — now or later in life.
How you behave, react and communicate with your child can all enact change, and your kid will
begin to appreciate your proactive presence and confide in you more. Your child’s mental health
may improve with more positive reactions to their actions and efforts.

3. Be Consistent With Rules

When setting rules for your child, follow them yourself. If you teach your kid to be respectful of
others and answer questions honestly, make sure you don’t shout, swear or get caught in a lie.

If you expect certain behaviors from your child, show them the same behavior — if you don’t,
they’ll likely mimic your actions instead of doing what you tell them.

4. Observe and Help Your Child at Play

With younger children, observing their emotions and responses through imaginative play gives
you an idea of how they view real-life situations. You can identify potential problem areas by
how their Teddy responds to something their Bunny says, for example. This type of play allows
your child to express their feelings by using toys to act out real situations. Use the same toys to
act out similar scenarios but show more positive emotional responses.

Likewise, observing a teenager playing sports or video games can identify areas of frustration or
pent-up anger. Seeing their aggressive or negative reactions means you can find ways to
change your teen’s mindset through positive reinforcement and support. All you need to do is
pay some attention.

5. Lose the Negative Speech and Raised Voice

It’s easy to shout or say things without thinking first. However, negative comments to your child
can affect their mental state. Youngsters can internalize those comments, which could cause
their self-esteem to drop and make them believe that you don’t love them anymore.

Speaking calmly and helping your child learn when they make a mistake instead of shouting
encourages positive action and thought. Tone and voice level are as important as what you say.
If you speak calmly, you can put your child’s mind at ease, but angrily shouting can have a
lasting effect.

6. Truly Listen to Your Child

Speaking positively with the right tone is part of building your child’s mental confidence, and
listening properly to them is another. When your child talks to you, stop what you’re doing and
give them your full attention. Relax your facial expression and move your body closer. Respond
to their statements with confirmation before asking questions: “You said . . . ” followed by, “Did I
get that right?” gives your kid confidence they’re being heard and can continue sharing.
Show empathy for what your child is going through, and relate with the emotions they’re trying
to express. Be curious by asking pertinent questions that encourage them to think. Finally, offer
suggestions that might solve the problems they’re experiencing. You will earn your child’s
respect.

Mental Wellness Parenting

It’s easy to get home from a hard day at the office and be technically present while still
essentially being absent. Becoming integral to your child’s life means giving them your unerring

support and showing continual dedication. Your child will learn to be more like you — positive
and motivated.

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The ‘Lazy Genius’ Routine for Working Moms

Posted on March 24, 2025 by Nikki Oden

Guest post written by Beth Rush of Body+Mind

Want to write for us? Click here to check out our submission guidelines.

Being a parent means juggling a lot at once. Traditional productivity advice frequently feels out
of touch with the reality of never-ending to-do lists and unexpected chaos.
The new “lazy genius” TikTok trend can help you focus on what truly matters — getting stuff
done and feeling good about yourself. It’s all about creating a method that works for you.

What Is Tiktok’s ‘Lazy Genius’ Trend?

If you’ve ever scrolled through TikTok looking for productivity hacks, you might have
encountered a lot of different videos — some more helpful than others.
Bestselling author and podcaster Kendra Adachi created TikTok’s “lazy genius” trend. The
approach is all about being smart about what matters and letting go of perfection in everything
else. The “lazy genius” method encourages you to prioritize, simplify and focus on systems that
work for you — all without feeling guilty.
This mindset is a game-changer for working parents who are juggling careers, kids and
personal well-being. It shifts the focus from perfection to practical and realistic solutions.

10 ‘Lazy Genius’ Routines for Working Moms

Being a “lazy genius” is all about using efficient methods, easy hacks and to-do lists that
actually make sense. Here are the top 10 “lazy genius” routines for working moms.

Organize Your Home With Function In Mind
Forget Pinterest-perfect organization. A “lazy genius” home is organized with function in mind. If a
system is too complicated to maintain, it’s not working. Figure out what makes life
easier—whether it’s a bin for random toys or a drop zone by the door for backpacks — and use
it. The goal isn’t perfection. It’s function.
Name What Matters Most
Work, family time, your personal well-being — everything competes for your attention. Name
what matters most each day instead of prioritizing everything. Maybe today, it’s making a
homemade meal. Tomorrow, it could be an uninterrupted hour of work.
Write down your top three priorities each morning. This simple habit helps prevent the feeling of
being pulled in a million directions, making sure you dedicate energy to what truly matters.
Make Meaningful To-Do Lists
Your to-do list should work for you instead of overwhelming you. Separate tasks into different
categories depending on how much energy they require. Consider breaking tasks into
manageable steps and limit yourself to three main ones per day. A list that resonates with your
realistic energy levels will help you focus on what’s necessary and reduce decision fatigue.
Another useful trick is time-blocking. Assign a specific time window to each task so you’re not
left wondering if you’ll get everything done. Even a simple 20-minute window for doing laundry
or answering emails can keep you on track.
Say Goodbye to the All-Or-Nothing Mindset
The belief that if you can’t do something perfectly, it’s not worth doing at all is one of the biggest
productivity killers. The “lazy genius” approach flips this narrative. Instead of adopting an all-or-
nothing mindset, understand the importance of taking small steps. A 10-minute cleanup is better
than nothing.
Instead of thinking, “I don’t have time for a full workout, so I won’t exercise at all,” try exercising
for five minutes or taking a quick walk. Simple actions like these may seem insignificant, but
they improve your mental health and strongly impact your long-term well-being.
Create Go-To Patterns
Parents constantly face decision fatigue. Creating and sticking to go-to patterns when you’re
short on time can be a game changer.
By eliminating unnecessary choices, you save time and mental energy for what really matters.
Establish weekly meal themes, like Taco Tuesdays. Create an easy outfit formula — like jeans,
a t-shirt and sneakers — for days when you’re running out of the door or have a long list of
errands to get through.
Help Future You Today
A little planning today makes life easier tomorrow. Ask yourself: What small actions can I take
now that my future self will thank me for? It could be as simple as setting out workout clothes or
scheduling an appointment in advance. Developing a habit of future-thinking keeps you ahead
of chaos. Even dedicating five minutes to prepping for tomorrow can make a world of difference.
Use AI Tools for School Lunches
Take the guesswork and frustration out of constantly planning your children’s school lunches.
AI-driven tools and apps can generate recipes based on what’s in your kitchen. Using grocery
delivery services or shopping list apps can also eliminate last-minute stress. A few clicks can
save hours of decision-making each month.
Manage External Demands
From school emails to social obligations, external demands pile up quickly. Deal with them the
“lazy genius” way by setting boundaries. Create auto-responses for common requests, schedule
time for family admin tasks, and use a family calendar for weekly activities. Controlling your time
means reclaiming your peace.
Batch-Make Snacks
Preparing snacks ahead of time saves you from last-minute scrambling. Setting aside time once
a week to wash, chop and portion snacks into containers of snack bags can make your life so
much easier. As a bonus tip, consider storing the snacks in an easy-to-reach spot so your kids
can help themselves, freeing you up from constant snack duty.

Embracing Your Inner ‘Lazy Genius’

Tiktok’s “lazy genius” trend is not about doing everything flawlessly. It’s about making life easier
in ways that matter to you. By creating “good enough” systems, you can reduce stress while
saving time and taking care of yourself. So whether it’s a quick break, a low-effort dinner plan or
a simplified routine, allow yourself to be a lazy genius.

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Resolutions to Make You a Better Mom

Posted on January 21, 2025 by Nikki Oden

Guest post written by Cora Gold of Revivalist

Want to write for us? Click here to check out our submission guidelines.

Every mom wants what’s best for their kids, and sometimes, a few intentional changes can make a difference. While there’s no such thing as a perfect parent, there are ways to help you become a better mom. Explore these seven practical New Year’s resolutions and how to make them stick this year.

Banish Mom Guilt

Mom guilt is the nagging feeling that you’re not doing enough or your children deserve a better parent. It’s common among mothers, but it doesn’t have to take over your life. Here are some things you shouldn’t be guilty about:

Taking personal time: You deserve to make time for yourself. Schedule a brunch date with your friends or a relaxing day at a spa.
Returning to work: If you’re heading back to work, consider the positives of your decision. It could be for professional growth or financial reasons.
Letting kids have screen time: Don’t feel bad about turning on the TV or handing them the tablet, especially if there’s a lot going on. List scenarios where screen time is inevitable to help lessen guilt.

Hug Your Kids Daily

Hugging is a simple yet powerful act of love. It can help reduce stress and improve the well-being of both people involved. Each time you hug your child, they feel more loved, and you’re helping build their self-worth. Dedicate at least 10 seconds in the morning to hugging before they go to school to reap the benefits hugs can provide to both of you.

Disconnect From Social Media

Social media can be a handy resource, especially when you follow people sharing tips about motherhood. However, more often than not, it can lead to excessive scrolling. This year, resolve to lessen screen time and increase quality time with your family. Use an app or your phone’s settings to track and reduce screen time. Some tools allow you to set time limits on specific apps.

Another idea is to create a family digital detox plan to let kids enjoy offline interests like outdoor sports. The plan can include technology-free weekends, board game nights or smartphone-free camping. These approaches can help the family embrace the present moment.

Try Something New

Stepping out of your comfort zone can be daunting, but so is being a mother — and you’re doing an amazing job at it. Try something you’ve always wanted to do, whether it’s joining a Pilates class, learning freediving or taking a language course. Embarking on a new adventure will make you feel accomplished outside of being a parent.

You can also include your kids in the fun. For instance, engaging in art projects is a fun way to help your kids enhance their fine motor skills and creative abilities — essential qualities for their academic success. Trying something new together also encourages them to find their passions.

Get More Physical Activity

You don’t need to go to the gym to stay active. As a busy mom, you’ll need realistic ways to move more. A sensory walk is an excellent example of this — take a stroll and name five things you see, four textures you can feel, three sounds you hear, two scents you notice and one flavor you can taste. It’s a simple yet powerful mindfulness practice you can do alone or with your family.

Treat Your Body With Kindness

Pregnancy can cause body image issues, and getting your prebaby body back takes time. Instead of embracing body positivity, aiming for body neutrality might be more manageable. Rather than focusing on your physical appearance, work on accepting that your body is a vessel that carries you through life. Affirmations like “I am more than just a body,” and “I respect my body just how it is,” can help.

Create a Meal Plan

Cooking is fun, but it just isn’t possible on some days. Meal planning enables complete control over ingredients and reduces the need for takeout. Brainstorm with your partner or kids about weekly meals before shopping for ingredients. Get everyone involved in preparing the meals so they learn about new recipes.

Theme nights are also an excellent way to make meal planning exciting. Some examples include Breakfast for Dinner, Salad Sundays or Pasta Mondays.

Tips for Successful New Year Resolutions

Here are tips for sticking with your New Year’s resolutions, no matter how busy you get.

Start small: Avoid setting high expectations at first. Choose small, realistic goals to help build the habit. Remember — small steps add up to big things.
Be patient with yourself: Contrary to popular belief, it doesn’t take 21 days to form a new habit. Give your resolution time to become a habit. If you faced minor setbacks today, pick it back up tomorrow. Don’t give up until it becomes second nature.
Use reminders: Set reminders on your phone, write them in your journal or paste sticky notes on your mirror.

Cheers to the New Year

A new year means exploring more ways to become a better mom. Remember, it’s not about achieving unattainable ideals — it’s about embracing your progress and acknowledging that you’re doing your best, even when it feels like you’re falling behind. You’ve got this!

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How to Get Better Sleep as a Busy Mom

Posted on December 14, 2024 by Nikki Oden

Guest post written by Cora Gold of Revivalist

Want to write for us? Click here to check out our submission guidelines.

Finding time to rest as a mom often feels out of reach. Between managing your kids’ schedules, work and household chores, sleep can easily take a backseat. The thing is, getting quality sleep is essential for your health, energy and ability to tackle the day. Here are practical tips to help you catch those much-needed z’s, even with a packed schedule.

1. Make and Stick to a Regular Sleep Schedule

Your body thrives on routine, and going to bed at the same time each night helps regulate your internal clock, known as your circadian rhythm. This influences everything from energy levels to hormone production and other body processes. Irregular circadian rhythms can affect your sleep schedule, leading to deprivation and affecting your overall health.

If your kids’ bedtime routines eat into your rest time, try streamlining their nighttime rituals to finish earlier. For instance, set a specific time for reading or cuddling so you create a clear endpoint to transition into your routine.

2. Wind Down With a Nighttime Routine

The chaos of the day can make it hard to switch off at night. Developing a consistent nighttime routine helps signal your body that it’s time to rest. Calming activities like reading, journaling or taking a warm bath might do the trick.

A 10-minute soak or shower in water around 104 Fahrenheit at least an hour before bed lowers your core temperature faster, signaling to the body that it’s time to shut down. Avoid screens during this time. The blue light from phones can make it harder to fall asleep.

3. Create a Relaxing Sleep Environment

Your bedroom should be your sanctuary. Promote relaxation by keeping it cool, quiet and clutter-free. The National Sleep Foundation recommends a temperature between 60 and 67 degrees Fahrenheit for optimal sleep.

Invest in quality bedding and pillows to ensure comfort. Consider blackout curtains or a white noise machine if your room gets bright early in the morning or noisy at night. If you have trouble with neck pain or can’t get comfortable, try to replace your pillows every couple of years to ensure that they are supportive and clean. Even a small change like that can make a huge difference.

4. Get Sunlight During the Day

Spending time in natural light can improve your sleep-wake cycle by reinforcing your body’s circadian rhythm. Morning sunlight helps increase serotonin levels, a mood-enhancing chemical that converts to melatonin at night.

A well-lit environment during the day isn’t just beneficial for sleep, especially if you work from home. Getting less sunlight during the winter months is linked to lower energy levels and a dip in mood. This triggers seasonal affective disorder (SAD), a depressive condition known to diminish sleep quality. SAD affects around 5% of adults in the U.S.

Setting up a workspace near a sunny window or taking a short walk outside can make a significant difference. Aim for at least 30 minutes of sunlight exposure each morning to set yourself up for better sleep.

5. Delegate and Share the Load

It’s tempting to want to do it all, but overloading yourself is a precursor to burning out. Experiencing high levels of stress and burnout directly impacts your ability to fall and stay asleep.

Assigning kids age-appropriate responsibilities will lessen your workload and is one of the best opportunities to teach them valuable life skills. Don’t hesitate to delegate tasks to your partner or older kids or hire help for certain chores. Knowing you have support lets you focus on winding down earlier and getting the rest you need.

6. Limit Caffeine and Late-Night Snacking

As a busy mom, coffee may seem like the best lifeline, but too much caffeine late in the day can interfere with your sleep. Caffeine reaches its peak after 30 minutes, by which time it blocks adenosine, a chemical in your brain that promotes sleep.

Consider switching to herbal drinks like chamomile or peppermint tea in the afternoon and evening to avoid interference with your sleep. Similarly, avoid heavy or spicy meals close to bedtime, which can result in discomfort and restless nights.

7. Practice Mindfulness or Gentle Yoga

Stress is one of the biggest culprits of poor sleep. It’s easy for busy moms to feel overwhelmed. Mindfulness exercises before bed help you unwind and prepare for rest. Practices like deep breathing exercises improve sleep quality by lowering stress levels and calming the mind. You also learn to recognize and deal with insomnia-inducing thoughts to achieve quality shuteye.

Better Rest Is Possible

You deserve the energy and focus that comes with adequate sleep. Small adjustments to your habits and environment can help you get enough rest without compromising your busy schedule.

Taking care of your needs isn’t selfish — it’s how to be the best version of yourself.

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Unlocking Potential: Mentoring Teen Girls to Thrive in All Aspects of Life

Posted on October 28, 2024 by Nikki Oden

Guest post written by Dr. Hannah Yang of Balanced Awakening

Want to write for us? Click here to check out our submission guidelines.

Navigating adolescence comes with its own set of unique challenges, particularly for teenage girls. These experiences, while potentially character-building, often bring significant stress and anxiety that can be overwhelming to handle alone.

Mentoring young women can be an enriching journey for both the mentor and the mentee. By helping young teens embrace their individuality and build essential life skills, mentors play an important role in helping their mentees realize their full potential while accepting their vulnerabilities.

However, being a successful mentor requires a deep understanding of the specific pressures faced by teenage girls. Knowing how to effectively support and steer them through these obstacles is crucial for their growth and development.

Understanding the Challenges Young Girls Face

Even though many adults can empathize with the difficulties of teenage years, understanding the unique challenges that today’s adolescents experience is a different story.

In an age dominated by social media and quickly advancing technology, teenage girls often find themselves surrounded by an unending barrage of social comparisons and pressures to meet certain standards.

Peer Pressure and Body Image Issues

While social media is an excellent medium for keeping in touch with loved ones and offers a space for individual expression and creativity, it also has its dangers, particularly for young girls.

Frequent use of these platforms may expose them to a variety of impractical expectations influenced by peers. Continuous exposure to these can lead to teenagers grappling with self-doubt, lowered self-esteem, and unhealthy concerns about their physical appearance.

Academic Expectations

The importance of a good education is well-recognized. However, the weight that academic expectations can have on young adults should not be overlooked.

In different cultures and communities, there’s an intense emphasis on educational achievement. This can particularly affect young girls, who may struggle with feelings of not being good enough if they don’t secure a spot in a top university or make higher grades.

Unfortunately, many of these academic pressures can create a cycle of unhealthy behaviors and thought processes. This can include skipping meals, not getting enough sleep, or experimenting with drugs that increase energy and focus but can lead to long-term physical and mental health issues.

Hormonal Changes

Every adolescent girl experiences the natural progression of hormonal fluctuations as they mature. This transition, while a normal part of development, can often feel intense for young girls who are navigating the complexities of their evolving physical and emotional states.

Young women also frequently encounter challenging societal expectations about how they should express their emotions. Some may feel like they need to consistently look happy or have an overwhelming willingness to please others, potentially at the cost of their own feelings.

This ongoing expectation can contribute to emotional distress and hinder the development of effective coping strategies.

Mental Health Stigmas

Youth today have to deal with lingering misconceptions and biases associated with mental well-being. Despite advancements in public openness and acceptance regarding mental health matters, there still remains a notable reluctance to seek assistance or to talk frankly about personal mental health challenges.

This reality can be especially tough for teenage girls, who may wrestle with feelings of humiliation or guilt concerning their mental health experiences. Consequently, numerous girls suffer with their difficulties quietly, without seeking anxiety therapy support or resources that could help them manage them.

Effective Strategies for Mentoring Teen Girls

Keeping in mind the various challenges and issues that teenage girls may face, mentors can apply several effective strategies when working with them to navigate them successfully:

Create a Supportive and Safe Environment

Creating an environment where teenage girls can freely express their emotions is paramount. Achieving this may not always be straightforward, but it is crucial for building a solid base of trust and mutual respect.

This process involves establishing an atmosphere of unconditional acceptance and understanding. Promote open communication and reassure the girls that they are in a secure space where their thoughts are listened to, validated, and respected.

Listen Actively

Active listening is more than just hearing words – it’s about understanding and empathizing with the speaker. When mentoring teen girls, make sure to give them your undivided attention. Avoid interrupting or passing judgment.

Instead, respond with empathy and understanding, showing genuine interest in their experiences and feelings. This will help them feel valued and that their age is not a barrier to expressing themselves.

Work on Building a Foundation of Trust

Trust is the cornerstone of any successful mentoring relationship. It can take time to build, but once established, it will strengthen your connection.

Be consistent, honest, and transparent in your interactions. Show that you can be relied upon and that you respect their privacy. Remember, trust is earned through actions, not just words.

Help to Develop Important Decision-Making Skills

Adolescence is an important time for honing decision-making skills. In your role as a mentor, you have a significant opportunity to influence this developmental stage.

Encourage teens to think analytically, thoroughly assess their choices, contemplate the repercussions, and make more informed decisions.

This could involve role-playing various scenarios, discussing the pros and cons of different decisions, or providing guidance when they’re facing difficult choices.

Play to Your Teen’s Strengths

It’s important never to use a one-size-fits-all approach when mentoring teen girls. Instead, focus on their individual strengths and weaknesses and develop strategies that work for them.

Some may excel in creative activities, while others thrive in more structured settings. Sometimes, a methodical approach like art therapy or journaling could be a powerful tool for self-expression and reflection. Whatever their strengths may be, find ways to incorporate them into your mentoring sessions to help build confidence and motivation.

Encourage Social Media Literacy and Self-Control

Knowing how to navigate online platforms safely is an essential skill for young individuals today. As a mentor, you have the opportunity to steer young women through the dangers of social media with experience and insight. Highlight the advantages and possible challenges they might encounter in these virtual environments.

Stress the value of thoughtful engagement – thinking before sharing, responding, or interacting at all times. Have conversations about the lasting effects that digital footprints might have, including the risks of cyberbullying and how things that end up online don’t always go away.

Exercise Problem-Solving Skills

As a mentor, a key goal is to nurture important problem-solving capabilities in your mentee. Instead of offering straight solutions, however, focus on steering them towards finding their own methods for tackling issues.

This process includes breaking down complex problems into simpler, more manageable parts. Encourage your mentee to approach potential solutions with creativity and to thoughtfully weigh the pros and cons of each possibility. Guide them to understand when it’s beneficial to ask for help or to take a moment to reassess their strategy for a better outcome.

Instill the Importance of Learning from Failures

Failure is frequently viewed in a negative light, associated with loss and disappointment. As a mentor, it’s vital to alter this perspective for your mentee, guiding them to understand that obstacles and setbacks are essential components of personal growth and progress.

It’s natural to be disheartened by setbacks, but reframing these experiences as opportunities for learning is vital. Encourage your mentee to think about what didn’t work and use this insight as a stepping stone for future attempts. Embracing this approach will not only build their resilience but also boost their confidence in facing future challenges.

Guide Your Mentee on How to Live a Happier and Healthier Life

Building resilience as a teenage girl isn’t something that happens overnight. It’s a gradual process that takes time and nurturing. However, by guiding your mentee and empowering her with the tools to build a healthy mindset, you can help set her up for future success in all aspects of her life.

Visionary and healthcare entrepreneur by passion, Licensed Psychologist by training, Dr. Hannah Yang loves creating new possibilities in the world of mental health and wellness. Dr. Yang established Balanced Awakening in 2015 as a niche psychotherapy practice for women. As Balanced Awakening flourishes in Chicago, and soon Miami, she also loves to tap into her passion for design and Feng Shui to create fabulous environments for herself, her team, and clients.

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The Power of Authenticity

Posted on August 9, 2024 by Nikki Oden

Guest post written by Abby Calabrese

Want to write for us? Click here to check out our submission guidelines.

Being true to who you are can be one of the most powerful choices you make. Living authentically unlocks confidence, clarity and connection – not just for yourself, but for others around you too.

Yet authenticity is often easier said than done. The pressures of daily life, and what others might think of us, can gradually pull us away from our natural selves. Before we know it, we’ve become strangers even to ourselves.

That’s why taking small, deliberate steps toward authenticity is so important. Like any journey, it’s about progress, not perfection. So wherever you’re at – that’s exactly where you should begin.

Here are some baby steps you can take:

Notice when you’re staying silent to please others, rather than speaking your truth. Give yourself permission to share your authentic thoughts and feelings, even if they’re different.
Pay attention to how you’re spending your time and energy. Are you fulfilling obligations out of a sense of ‘should’ or because your heart is truly in it? Carve out space for the activities that are meaningful to you.
Examine your self-talk. Replace harsh internal criticism with compassion. Speak to yourself as you would a close friend struggling with the same challenges.
Set boundaries. Learn to say ‘no’ graciously when commitments won’t allow you to show up as your best self. Your time and energy are precious gifts – choose how they are shared wisely.

Taking these tiny steps, and many more, will add up over time to a journey of profound discovery – of your values, talents, purpose. And go easy on yourself! This isn’t easy but it’s worth it.

Here are some more examples to think over:

Be honest about your feelings in low-stakes situations, like sharing with a friend how their thoughtful gesture made you feel. Getting comfortable openly expressing emotions helps you tap into your authentic self.

Wear a new outfit, try a new hobby, or change your appearance in some small way just because it feels right to you, not to please others or fit any image. Authenticity starts from within.
Have an authentic conversation with someone close to you about a vulnerability or insecurity. Opening up, even a little, can help you better understand yourself and feel less alone.
Prioritize activities you find meaning in over checking items off a rigid to-do list just because you think you ‘should.’ Let purpose and passion, not obligations, guide your time.
Speak your truth respectfully when someone makes an insensitive remark rather than saying nothing. Confronting situations on your terms helps assert your authentic self.
Decline an invitation or request gracefully if it doesn’t align with your values or allow you to show up as your best self. Small acts of setting boundaries are big for authenticity.
Celebrate natural traits or quirks about yourself that make you uniquely you. Loving yourself exactly as you are lays the foundation for living authentically.

It doesn’t have to be huge steps to see the impact. Give it a shot!

Abby Calabrese is a widely regarded speaker, expert consultant, and strategist for high-achieving female professionals. Throughout her career, she has flourished in her roles from the finance industry to high-pressure startups, interfacing with Fortune 500 companies, and working alongside a Celebrity TV Personality as the Chief Operating Officer of his investment company. From her insights and experience learned along the way, Abby has developed a proprietary model that helps guide women through creating more sustainable solutions for avoiding burnout and living life on their own terms. Visit her website to learn more.

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