It’s no secret that becoming a mum can completely upend your routine. Between sleepless nights, unpredictable schedules, and the constant demands of a tiny human, looking after yourself often takes a backseat. But prioritising your wellbeing isn’t about overhauling your life or chasing perfection—it’s about small, manageable changes that make you feel more like you. If you're looking to build healthy habits that fit your reality, here are some practical ideas to help you do just that.

Start with what you’ve got

You don’t need to wait for the ‘perfect time’ to focus on your wellbeing. Use what’s already available to you. That might mean doing a few stretches while your baby is on the play mat, or making the most of a ten-minute window to get outside for some fresh air. Small moments of movement, fresh air, or quiet can go a long way in lifting your mood and helping you feel more grounded.

Think less about formal workouts or meal plans, and more about what actually works right now. This might mean ditching the ‘all or nothing’ mindset and embracing the ‘some is better than none’ approach.

Keep nutrition simple and satisfying

Eating well doesn’t have to mean complicated recipes or rigid meal plans. Focus on simplicity and nourishment—think meals that are easy to prep, make you feel good, and keep you energised.

Try to include a mix of protein, healthy fats and complex carbs in your meals—like a quick omelette with avocado on toast, or a hearty soup with lentils and veg. Keep snacks easy but satisfying: Greek yoghurt with berries, oatcakes with peanut butter, or a boiled egg and apple.

Batch-cooking and freezing leftovers can also be a lifesaver, especially on days when everything feels a bit much. And remember, eating regularly helps with energy, mood, and milk supply if you’re breastfeeding—so it's not selfish to make your meals a priority.

Redefine what fitness looks like

Gone are the days when fitness needed to mean an hour-long class or high-intensity sweat session. Right now, fitness might be walking with the pram, doing some bodyweight moves at home, or carrying the baby up and down the stairs a few extra times.

The key is consistency over intensity. You’re more likely to stick with something that feels achievable and that doesn’t leave you feeling drained. Ten minutes a day adds up, and it absolutely counts. Choose movement that feels good, rather than punishing, and be proud of what your body can do—especially after everything it’s just been through.

Sleep when you can, rest when you can’t

The phrase ‘sleep when the baby sleeps’ is well-meaning but not always realistic. If proper sleep isn’t happening, aim for rest in any form—whether that’s lying down for a few minutes, doing a short breathing exercise, or just putting your feet up with a cuppa while baby naps in the pram.

Lack of sleep is tough, but short restorative pauses can still make a difference. Try creating a little wind-down routine before bed—even just five minutes without screens, a warm drink, or gentle stretching can signal to your body that it’s time to rest. It’s about giving your nervous system moments of calm wherever you can find them.

Find a rhythm, not a routine

Forget rigid schedules and focus on rhythms that flow with your current season. Life with a little one can be unpredictable, so try to find mini patterns in your day instead. Maybe that’s always having a walk mid-morning, or doing a few squats while brushing your teeth.

These small habits create a sense of consistency and control without the pressure of sticking to a strict plan. Over time, these rhythms build into a foundation of wellbeing—without needing a timetable.

Connection over perfection

Wellness isn’t just about what you eat or how you move. Feeling supported and connected can do wonders for your mental and emotional health. Whether it’s joining a mum-and-baby class, chatting with a friend on a walk, or just sending a message to someone who ‘gets it’ - don’t underestimate the power of human connection.

You don’t need to do this alone, and you certainly don’t need to have it all figured out. Sharing your experience—however messy—can remind you that you're not the only one finding it hard some days.

To sum up

Wellness as a new mum doesn’t have to mean chasing unrealistic ideals. It’s about making choices that support your body, mind and energy—bit by bit. From movement that fits into your day to meals that nourish without the stress, these small shifts can help you feel more balanced, more energised, and more like yourself again.

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