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Hey working mom – the burnout is real! By the end of the day, you’re exhausted. We’ve all been there, but you don’t have to stay there. You can get more energy now by following these five simple tips:
Eat Breakfast
We tell our kids it’s the most important meal of the day. But, how many times have we skipped it? Yeah, a bagel on the run doesn’t count – well, not really. You need breakfast for the same reason your kids need breakfast. You’ve got a busy day and you need to fuel your brain and body. You don’t have time to make a gourmet meal, but you can plan your week with healthy grab and go food options, such as yogurt, green shakes, probiotic shakes, or oatmeal with fruit. As a bonus, you can add chia seeds to either of those options to give you some added energy and keep you feeling fuller throughout the morning.
When you start your day off right, you’re more likely to maintain energy throughout your day. Likewise, you’re more likely to make healthier food choices. When I start my day with a donut, it’s just a lot easier to go off the rails and eat what tastes good in the moment – pizza, fries, cheeseburgers! Even if you get a quick burst of energy, it doesn’t last long because the sugary and greasy foods that taste good also make you feel sluggish.
Cut Sugar
One important change I made to increase my energy level was cutting out sodas and juices. I have them occasionally, but it’s rare. Did you know most 12-ounce sodas or juices contain an average of 48 grams of sugar? 48 grams of sugar = 12 teaspoons. When is the last time you poured 12 teaspoons into a 12-ounce cup? NEVER. But, that’s what you get when you drink a can of soda or juice. In a 20-ounce bottle, it can be close to 18 teaspoons of sugar!
Instead of drinking sodas and juice, drink water. I like to add fruit and lemon to my water to give it flavor. If you need some fizz, try sparkling water. Just be sure the sparkling water is zero calorie and zero sugar.
I know a lot of people need their coffee in the morning to get going. You should also watch the amount of sugar in your coffee, depending on where you’re getting it. If it’s from home, you’re probably okay. But, if you’re like me and have a favorite coffee shop, some of those drinks have 40 to 50 grams of sugar, much like soda. So, pay attention to how much you consume. Eliminating sugary drinks will have a positive effect on your waistline, your energy level, and your overall health.
Drink More Water
The more water your drink, the better you feel. As a working mom, I get super busy and it can be easy to forget to hydrate. When I’m exercising, it’s even more important. I usually take a refillable water bottle with me wherever I go. If you feel sluggish throughout the day, consider your water intake. If you don’t drink enough water, you’ll get dehydrated and that can lead to exhaustion and other health dangers.
Most people wait until they feel thirsty to drink water. By the time you feel thirsty, however, you’re already dehydrated. There’s no way for you to get more energy if the well is dry. If you’re exercising, you especially need to pay attention to your water intake to ensure you replace the fluids you lose from sweating.
As a busy mom, you’re moving all day long whether at work or running around for the family. It’s important for you to take care of your health because you can’t do what you need to do without being energized. Water is not only important for proper hydration, but it also helps flush toxins from the body. Increasing your water intake is an easy way to get more energy.
Walk Daily
You may be thinking – “Here’s one more thing to add to my to-do list!” But, engaging in exercise is actually a great way to feel energized. It sounds weird, but the more you move, the more energy you’ll have. In addition to my weekly exercise routine, I take a walk almost daily. Usually, I’m walking my dog. But, I also use the time to de-stress from my day.
I used to be in a rush to get it over with because it was just another thing on my lengthy to-do list. But, now I try to leave my phone at home and really focus on being in the moment. I take time to look at the flowers, enjoy the breeze or sunshine, mostly, (I live in South Florida!) and think about nothing. You don’t know how much your mind needs a break until you give it one.
Other benefits of taking a daily walk are increased steps. In general, you should try to get 10,000 steps daily, which equals about 5 miles. Depending on your level of fitness, that may sound like a lot. But, you’d be surprised how much you walk during the day as a busy mom, especially if you’re wearing a fitness tracker. On most days, I’m averaging between 15,000 and 22,000 steps! Taking a daily walk will only add to your overall physical health and likely lead to better sleep. If you want to get more energy, get moving!
Unplug Nightly
Most of us have some form of social media and use our phones frequently throughout the day. Maybe it never occured to you that you could get more energy simply by unplugging from your electronics. But, you can!
When you were in the hospital having the baby, you probably weren’t on your phone. Whatever else was pressing at that time, had to wait. When you’re tempted to reach for your phone at night, remember that time and unplug. When I get home, I make a conscious decision to lose my phone. I am not available for my job because I have moved on to my second job – being mommy and wife.
If I am on my phone, it is to catch up with family and friends. I don’t receive emails from my workplace on my phone on purpose. After a certain time in the evening, I don’t check text messages, my personal email account, or social media because it’s information overload. You should also create a nightly routine to unwind – minus the electronics. Setting boundaries and unplugging from technology will give you more energy because you shouldn’t always be on. Give yourself a break from technology and allow time to re-energize.
Life as a working mom is busy, but it doesn’t have to be unbearable. You need energy to do all you have to do. Apply these five changes to your life and begin to have more energy now as you continue to live your best life in balance!
Disclaimer: You should consult your physician or another health care professional before starting any fitness routine or making changes in your diet. Any health, fitness, or nutritional information offered is designed for educational purposes only. Do not rely on this information as a substitute or replacement for professional medical advice, diagnosis, or treatment. While exercising, if you experience faintness, dizziness, pain, or shortness of breath, you should stop exercising immediately and seek professional medical assistance.
