Motherhood is an incredible journey, full of joy, challenges, and moments that can take your breath away (in both good and overwhelming ways). I know firsthand how easy it is to get swept up in the needs of your children, partner, work, and endless to-do lists. It can feel like there’s barely any time left to think about your own well-being, let alone actually tend to it. But, let me tell you, as I’ve learned through trial and error, prioritising my own wellness doesn’t just benefit me—it benefits everyone around me. When I am taking care of myself, I’m a more present, patient, and happy mother, partner, and person.

That’s why I want to share what’s worked for me and how I’ve learned to incorporate things like exercise, good nutrition &s upplements, decent sleep practices, breath work and connection with myself, into my life in a way that feels manageable, not overwhelming.
Let me start by saying there is no judgment here—believe me, I know how messy and complicated life can be—but I hope I can offer some encouragement, a little inspiration, or some practical tips by what I’m sharing here.

1. Exercise: Finding Movement That Feels Good

Let’s start with exercise. Now, I know it can seem like one more chore, but hear me out: I’ve learned that it doesn’t always have to look like an intense gym session to count. In fact, for me, the key was shifting my mindset away from the “all-or-nothing” approach to movement. There were times when I’d think if I couldn’t get in consistent gym days, it wasn’t worth doing. But that just left me feeling discouraged when life inevitably got in the way.

What changed my mindset a number of years back was realizing that any movement is better than no movement. On some days, it might be a 10-minute yoga session or a walk around the estate with the kids in tow. Other days, I might get out of the house for a long solo walk or fit in a more intense workout. The point is, I focus on how moving makes me feel rather than aiming for perfection. Movement gives me energy, reduces my stress, and honestly, helps me to keep my cool during those inevitable meltdowns!

If you’re struggling to fit exercise into your day, I recommend starting small. Pick something you enjoy—whether it’s an online class, a gentle stretch before bed, or a brisk walk during lunch. Maybe book a class with a friend so you are accountable to one another?
It doesn’t have to be a huge time commitment. Trust me, even just a little bit of movement can make a world of difference. As I always say, when it comes to movement or evercise you NEVER regret it once it’s done.

2. Good Nutrition: Fueling Our Bodies and Minds

We all know that nutrition is key to feeling our best but when life is busy and we’re juggling a million things, it’s easy to reach for convenience over nutrition. What I’ve learned over the years though is that nourishing my body (& the family) with good food doesn’t have to be complicated or time-consuming.

You can start with small, sustainable changes like adding more whole foods to meals—fresh fruits and vegetables, lean proteins, whole grains, and healthy fats. I keep snacks on hand that are both convenient and nutritious, like corn cakes, fruit or enery balls so I’m not reaching for processed options when I get hungry. When you stop and take a good look at the ingredients on packaging in the supermarkets it’s pretty crazy what you might find. Even when things are labelled attractively it’s always worth glancing at the ingredients to see what’s listed. Generally it’s a case of less is more! Once youre more aware of this it’s possible to make healthier swaps for the whole family.

Lots of families find meal planning really helpful and while I don’t spend a massive amount of time on this I do tend to buy similar meats and vegetables in my shop most weeks and rotate meals that I know the kids, myself and husband find tasty. Having healthy options planned makes it so much easier to make good choices when life gets busy.

3. Supplements: Supporting Wellness From the Inside

As Mums, we often put everyone else’s needs ahead of our own but I’ve found certain supplements can play an important role in supporting our wellness especially when life gets busy - which is pretty much all the time!

I am a big fan of the Irish supplement brand ‘Proceive’. They were my supplement of choice all through my last pregnancy. I really liked how they tailored the ingredients to suit each trimester and then after my baby was born I transitioned to their Breastfeeding supplement and it feels like a natural progression moving on to their Every Mum supplement.

Proceive Every Mum has 23 essential vitamins, minerals and antioxidants that specifically offers targeted support in three key areas: Energy, Tiredness, and Immunity.
It’s worth mentioning that Proceive Every Mum utilizes bioavailable nutrients, ensuring maximum absorption and efficacy, so mums can experience the full benefits of the supplement. I find them really easy to swallow, there’s no after taste and they don’t repeat on me either.
When life is super busy and other things start to slip a little, it’s peace of mind knowing that Proceive Every Mum is a reliable constant. 

4. Sleep: The Elusive but Essential Need

Let’s talk about sleep. As moms, it’s the first thing to go, right? Between nighttime feedings, comforting little ones after bad dreams, or simply staying up late to catch up on Netflix, getting enough rest can feel like an impossible dream. I’ve been there—running on fumes, craving the next coffee, and wondering why I felt so depleted and foggy all the time.

What I’ve come to realise though is that sleep isn’t just a luxury; it’s a necessity. Our bodies and minds need it to function, to be present, to have patience, and to stay healthy. I’ve made a few small changes and they’ve helped me get more consistent, quality rest.

First, I’ve become a bit protective of my bedtime routine. I try to wind down at least 20 minutes before bed, which means putting away the laptop, phone, dimming the lights, and doing something calming like reading or practicing deep breathing (more on that later). If my mind is racing, I’ll jot down a quick to-do list for the next day, so I can mentally put it aside and focus on rest.
Another thing that helps me slow down any busy thoughts that arrive at sleep time is I say to myself ‘It’s 10.30pm at night- there’s nothing I can do about this now. I’ll work on it tomorrow’

When my kids were a little younger I tried my best to take some micro-naps. Sometimes the dishwasher or washing machine or toys all over the floor were too much to overlook but I got better at prioritising myself and saw the naps as a chance to recharge my battery so I could be more present when it really mattered. So, if you have little ones and get the chance to rest, even for a short time, don’t feel one bit guilty for taking it.

5. Breath Work: The Power of a Deep Breath

Speaking of rest, breath work has been a game-changer for me when it comes to managing stress and staying centered, especially when life feels chaotic. It’s a funny thing to understand - how can something as simple as breathing help me feel better but through my teachings in my yoga classes and my own practice, I was amazed at how much of an impact it had on my mood, energy, and overall sense of calm.

Here’s the thing: we often don’t realize how shallow our breathing is, especially when we’re stressed or busy. By taking just a few moments to slow down and breathe deeply, we can reset our nervous system, calm our minds, and release tension from our bodies. It’s a simple tool, but it’s incredibly powerful.

One of my favorite techniques is box breathing. It’s easy to remember: breathe in for a count of four, hold for four, exhale for four, and hold again for four. Doing this just a few times can shift my entire state of mind. Whether it’s in the middle of a hectic morning or right before bed, taking time to breathe deeply helps me stay grounded.

I encourage you to try it, especially if you’re feeling overwhelmed. It doesn’t take long, and you can do it anywhere—in the car, while cooking dinner, or even in the shower (one of my favourite places to do it!).

6. Connection to Ourselves and Nature: Recharging Our Souls

In the midst of nurturing babies and minding a very young family it can be challenging to reconnect with ourselves. As mums, it’s so easy to lose touch with who we are outside of our roles as caregivers. I’ve found that making time for myself—whether it’s through journaling, doing breath work, or simply spending some time alone in nature—helps me focus within. There’s something about being outside that helps me feel grounded and centered. Whether it’s a walk in the forest or by the sea, sitting in the garden with a cup of tea, or even just taking a few deep breaths outside in the morning, being in nature helps me reset and recharge. It always reminds me to slow down and appreciate the simple things.

If you can, try to carve out a little time for yourself each day. Even five or ten minutes of quiet reflection can make a big difference. You deserve to have that time, just for you.

7. Managing Busy Lifestyles: Finding Balance in the Chaos

Finally, let’s talk about balance. I know how overwhelming it can be to manage a busy lifestyle, especially as a mum. There are days when it feels like I’m juggling a hundred different things at once, and I’m just trying to keep everything from falling apart.

What I’ve learned is that balance doesn’t mean having everything perfectly under control all the time—it means finding ways to manage the chaos in a way that works for you. For me, that means setting boundaries, delegating when I can, and letting go of the idea that I have to do it all.
Life is not perfect & we don’t need to to be either. All we need to do is try our best to do things that bring contentment into our lives and support us to be happier and healthier. It not only benefits us now but our future selves will thank us for it too.

Words by Kathy Milliken - Bump Baby and Me