Habits for moms working remotely can make all the difference between feeling overwhelmed and thriving in your daily routine.
As a mom who works from home 40 hours a week while taking care of my baby, I know firsthand how challenging it is to balance work, parenting, and self-care.
Some days, it feels like there’s never enough time, and taking care of myself seems impossible. But I also learned the hard way that neglecting my well-being only made things worse.
If you’re a work-from-home mom struggling to find time for yourself, constantly feeling drained, or juggling endless responsibilities, I see you. I’ve been there. That’s why I’m sharing the best wellness habits that have helped me feel more energized, productive, and balanced while working remotely. These small but powerful changes can help you feel better, reduce stress, and finally make time for YOU.
1. Prioritize Morning Self-Care
Let’s be honest—mornings with kids are chaotic. Some days, I barely have time to brush my hair before diving into work. But I’ve learned that even five minutes of morning self-care can set the tone for the day.
Try waking up just 15-30 minutes before your kids. Use this time to:
- Drink a glass of water to rehydrate after sleep.
- Stretch or do a short meditation to feel centered.
- Write down three things you’re grateful for to start the day with a positive mindset.
I used to think I had to wake up at 5 AM for an elaborate morning routine, but that’s not realistic for many moms. Instead, I focus on small habits that fit my lifestyle. When I take even a few moments for myself in the morning, I feel more patient, present, and prepared for the day ahead.
2. Set Boundaries Between Work and Home Life
One of the hardest parts of working remotely as a mom is feeling like you’re always working. The laptop is right there, the notifications keep popping up, and it’s easy to blur the lines between work and home life.
To create balance, try:
- Setting clear work hours and sticking to them. (I tell my family, “Mom is working from 9 AM to 2 PM,” so they respect my focus time.)
- Having a dedicated workspace (even if it’s just a small desk in the corner). This helps you mentally separate work from personal time.
- Taking real breaks. No checking emails while eating lunch. Step away from your screen and reset your mind.
At first, I struggled with this. I used to work from my couch while my baby napped, but it made me feel like I was never really “off duty.” Now, I have a small workspace, and when I step away from it, I allow myself to be fully present as a mom.
3. Move Your Body Daily
I know what you’re thinking—“I barely have time to shower, let alone work out!” I get it. But moving your body doesn’t have to mean an hour-long gym session. Even 10 minutes can make a huge difference.
Here’s how I make it work:
- Quick workouts: I do 15-minute bodyweight exercises before starting work.
- Jump rope breaks: A few minutes of jumping rope boosts my energy and helps me stay focused.
- Walking meetings: If I have a call that doesn’t require my laptop, I walk around the house while talking.
Exercise is not just about losing weight—it’s about feeling good. I notice a big shift in my mood and energy levels when I stay active, and it helps me avoid the afternoon slump.
4. Plan Healthy Meals and Snacks
Raise your hand if you’ve skipped meals because you were too busy with work and kids! I used to survive on coffee and whatever snack I could grab between tasks. But poor nutrition left me feeling sluggish, irritable, and constantly hungry.
Now, I meal prep simple, healthy foods that keep me energized:
- Breakfast: Overnight oats, smoothies, or avocado toast.
- Lunch: A quick salad, soup, or wrap.
- Snacks: Nuts, hummus with veggies, or protein balls.
Drinking enough water is another game-changer. I keep a water bottle at my desk and aim to refill it at least three times a day. Hydration keeps my energy up and helps with focus.
5. Take Mental Health Breaks
As moms, we carry a lot on our shoulders—work deadlines, household chores, kids’ needs, and everything in between. If we don’t take care of our mental health, burnout is inevitable.
Some simple ways to reset:
- Step outside for fresh air, even if it’s just for five minutes.
- Practice deep breathing when feeling overwhelmed.
- Journal to clear your mind and process emotions.
I used to feel guilty about taking breaks, but I’ve realized that I show up as a better mom and professional when I give myself space to breathe.
6. Maintain Social Connections
Working from home can feel isolating, especially if most of your conversations are with a toddler. I noticed that I felt happier and more motivated when I made time for social connections.
Here’s what helps:
- Scheduling virtual coffee chats with friends or colleagues.
- Joining online mom communities where I can share struggles and wins.
- Planning family activities without screens to stay connected with loved ones.
Even a five-minute voice message to a friend can boost your mood. Don’t underestimate the power of human connection!
7. Get Enough Sleep
I know—this one is tough, especially if you have a little one waking up at night. But sleep affects everything—your mood, energy, focus, and even your ability to be patient with your kids.
Here’s how I improved my sleep:
- No screens 30 minutes before bed. Blue light messes with sleep quality.
- A consistent bedtime routine. A warm shower, herbal tea, and a book help me wind down.
- Prioritizing rest over late-night work. I used to stay up late catching up on work, but I realized that a well-rested me is more productive the next day.
Even if you can’t get a full eight hours, small changes can make a big difference.
8. Be Kind to Yourself
Some days, you’ll feel like you’re nailing this work-from-home mom thing. Other days, everything will feel like a mess. And that’s okay.
Being kind to yourself means:
- Letting go of perfectionism.
- Celebrating small wins, like finishing a task or taking a 10-minute walk.
- Reminding yourself that you’re doing your best, and that’s enough.
I used to beat myself up for not “doing it all.” But now, I focus on progress, not perfection. The more grace I give myself, the better I feel—and the better I can show up for my family and my work.
Final Thoughts About These Habits for Moms Working Remotely
These habits for moms working remotely have transformed my life. They help me feel more balanced, energized, and present—not just for my work, but for my family and myself.
If you’re feeling overwhelmed, start small. Choose one habit and incorporate it into your routine. Over time, these small changes will add up, and you’ll feel more in control of your well-being.
What’s one wellness habit you’re going to try? Let’s support each other in this journey—because we deserve to feel good, too.