From exhaustion to empowerment: 5 tips to break the cycle of mum burnout
As a mum, you might think it’s normal to wake up feeling exhausted, even after a full night’s sleep. Your body aches as if you’ve run a marathon, and just getting through the day feels like climbing a mountain. Coffee becomes your lifeline because it’s the only thing keeping you upright.
You might think it’s normal to snap at your kids when they’re fighting over the same toy for the third time this morning. Your patience is so thin that you find yourself gripping the countertop, fighting the urge to yell—or worse, throwing the toy across the room just to make it stop.
You might think it’s normal to have no time for yourself, with every minute of your day spent doing things for others. Maybe you laugh with your friends in the group chat about how your “me time” is hiding in the laundry with a chocolate bar. But deep down, you know you’re not laughing—you’re just surviving.
You might think it’s normal to respond to “Hey, how are you?” with “Yeah, good, just busy,” because isn’t that just what life is—busy? Between endless to-do lists, school pick-ups, dinner prep, and laundry, every moment of your day feels accounted for, yet you’re still somehow falling behind. You’ve bought into the idea that being busy equals being productive, and productive equals good.
And you might think it’s normal to feel a pang of guilt every time you sit down for five minutes. As soon as you relax, you’re haunted by the sight of dishes in the sink or crumbs on the floor, with a little voice in your head screaming, “You should be doing more!”
Finally, you might think it’s normal to fall into bed at night, scrolling mindlessly on your phone because you’re too wired to sleep, even though you’re so tired. You promise yourself that tomorrow will be different, but it never is.
Let me tell you something: This is NOT normal.
Feeling like this every day is a sign of burnout. Just because your friends joke about it or TV shows make it seem like every mum is barely holding it together doesn’t mean it’s how life has to be. You deserve better, and breaking the cycle of burnout starts with small, intentional changes.
Here are 5 tips to help you start breaking free from mum burnout:
1. Romanticise your life
Stop waiting for the perfect moment to treat yourself. Live each day like it’s a special occasion. Sip your morning coffee slowly, savoring each sip. Light a candle and enjoy a shower by candlelight. These small acts can transform mundane moments into magical ones.
2. Calm your nervous system
Your nervous system is the control center for how you feel, and many mums are stuck in “fight or flight” mode. To help your body relax, try meditation or deep breathing exercises like box breathing: breathe in for 4 seconds, hold for 4 seconds, breathe out for 4 seconds, and hold for 4 seconds. Repeat this three times a day or whenever you feel overwhelmed. Also, put your phone away at night—blue light disrupts your sleep and leaves you feeling wired.
3. Get grounded
Take off your shoes and connect with the earth. Stand barefoot on grass, sand, or dirt, and feel the ground beneath you. This simple act of grounding helps you reconnect with the present moment and brings a sense of calm.
4. Practice daily gratitude
Even on tough days, there are things to be grateful for. Write down three things you’re thankful for every day. This small habit rewires your brain to focus on the positives, even in the chaos.
5. Do more of what you love
When was the last time you did something just for you? Find time for hobbies or passions that light you up—whether it’s baking, painting, gardening, dancing in your kitchen, or reading a book. Doing things you love restores your energy and helps you feel like yourself again.
Need more help?
If you’re feeling stuck and unsure where to start, download my free Burnt Out Mum’s Self Care Checklist to help you reclaim your energy and joy.
You don’t have to accept burnout as your norm. Small steps today can lead to a happier, healthier you. You’ve got this!
