Motherhood can be the most rewarding and simultaneously exhausting journey anyone embarks on. If you often find yourself shattered before the afternoon school run, or longing for the energy you had pre-motherhood, you’re not alone. Many mums report persistent tiredness and stress, but there’s hope. By making intentional, realistic changes, you can reclaim your energy and rediscover the joy in your daily routine.
Understanding The Roots Of Mum Fatigue
Chronic tiredness for mums isn’t just about lack of sleep. It’s a cocktail of interrupted nights, mental load (remembering everyone’s schedule, shopping lists, appointments), and emotional demands. Add to that the societal pressure to be a “supermum” and it’s no wonder stress levels soar.
Research shows that multitasking, a daily reality for most mums, actually increases mental fatigue and reduces the efficiency of tasks. The “decision fatigue” that comes with endless choices (what’s for dinner, which trainers to buy, where to book for holiday) adds up, draining mental battery just as much as physical exertion. Recognising these sources is the first step to combating them.
Reclaiming Your Energy Through Simple Routines
Sleep is foundational, but it’s not the only answer. While mums of newborns might sigh at the suggestion of more sleep, prioritising rest in any form pays dividends. Power naps of just 20 minutes have been shown to improve mood, alertness, and performance. But rest can also mean sneaking in quiet moments of mindfulness while waiting for the kettle to boil.
Building simple rituals into your day can anchor you amid the chaos. For example, starting your morning with a glass of water and a stretch, or having five minutes of quiet before bed, helps ground the nervous system. Studies show that even short relaxation techniques, such as deep breathing or guided meditation, reduce the impact of stress hormones like cortisol.
Balancing The Invisible Load
The “mental load” is that unseen task list – remembering birthdays, vet appointments, or when the next school event happens. Open communication with your partner or support network can help distribute these invisible jobs, making the burden feel lighter.
If possible, try creating a shared digital calendar accessible to everyone in your family. Research from the British Psychological Society suggests that shared organisational tools don’t just help with practical planning, but they also foster a sense of teamwork and shared responsibility, which can ease emotional stress.
Don’t be afraid to delegate or lower your standards temporarily. Sometimes, a meal from the freezer or a slightly messy lounge is a small price for an extra ten minutes of self-care. Remind yourself that “good enough” really is good enough.
Rediscovering And Reinvigorating Your Joy
Stress doesn’t thrive where there is regular enjoyment and human connection. Carving out small moments for activities that light you up – whether reading your favourite book, gardening, or doing an online yoga class – can boost your happiness hormones.
Social connection plays a crucial part in stress reduction. Even if your schedule feels packed, a quick phone call with a friend, a group message thread, or swapping stories at the school gate can work wonders. A 2022 study found that regular brief social interactions positively affect mood and act as a buffer against chronic stress.
Bring back playfulness, not just for your children but for yourself, too. Children are expert joy-finders: join them for a dance around the living room or a silly game. Laughter actually reduces blood pressure and increases endorphin release, offering a natural boost for both mind and body.
Saying Yes To Self-Care Without Guilt
Self-care doesn’t have to mean elaborate spa days or expensive getaways. It’s about micro-moments: enjoying your morning coffee outside, lighting a favourite candle while making dinner, or taking a slow walk, even just around the block.
If guilt creeps in, remember that looking after yourself benefits the whole family. The phrase “you can’t pour from an empty cup” rings especially true in parenting. When you prioritise your own wellness, you model self-respect and resilience for your children and can be more present for them.
One powerful self-care tool is journaling. Studies in psychology suggest that writing down worries or gratitudes each day can help rewire the brain to notice the positive, reducing anxiety and improving sleep.
Seeking Help When You Need It
It’s important to acknowledge that sometimes tiredness and stress go beyond what can be solved with naps or more water. If you are frequently overwhelmed, down, or notice physical signs such as headaches, digestive issues, or loss of interest in things you once enjoyed, it’s wise to reach out for support. Many communities have mental health networks, parent groups, and helplines specifically for mothers.
Making your well-being a priority is courageous and necessary, not selfish. With a few intentional tweaks, supportive connections, and a shift in mindset, you can rekindle energy and joy, proving to yourself and those around you that a thriving mum is the heart of a happy family.