Working Overtime? How to Have More Energy as a Mom

Being a mom is like juggling multiple roles without dropping the ball. You're a caretaker, chauffeur, cook, maid, teacher and more. It requires a strong blend of resilience, resourcefulness, and energy.

But what happens when that energetic well starts to run dry? How do you power through not just one busy, deadline-driven day, but an entire week, month, or year? In this article, we will explore the different ways to get that much-needed energy boost when faced with multiple situations that require your attention and time as a mom.

Understanding the Energy Drain

It's not just the 9-to-5 that can be exhausting; it's the mental load of motherhood alongside it, which is a full-time job in itself. The evening hours are precious and often filled with another shift of responsibilities. Understanding the factors that drain your energy is the first step to mitigating their effects.

Identifying the Culprits

Lack of Sleep

As a mom, getting a good night's sleep can be a luxury. Whether it's tending to your baby's needs or staying up late to finish work or chores, the hours of rest you get are often disrupted and never enough. Not enough sleep is a leading culprit to feeling fatigued and drained throughout the day.

Poor Nutrition

Skipping meals or grabbing quick, unhealthy snacks on the go can take a toll on your energy levels, further making it harder to fall asleep (this is because of the connection between sleep and diet). 

Hundreds of people like you have been able to take a step closer to maintaining consistent energy levels by balancing their blood sugar. GOOD IDEA is a great choice for those who are looking to reduce the impact of sugar on their blood glucose levels while enjoying delicious drinks that deliver the necessary nutrients and vitamins.

Stress and Multitasking

The constant juggling of motherhood and other responsibilities can result in chronic stress. This can easily lead to a never-ending cycle of exhaustion and low energy levels. Furthermore, moms are known for their ability to multitask, but constantly switching between tasks can be draining in the long run.

Lack of Physical Activity

Physical inactivity can lead to low energy levels and fatigue. As a busy mom, it may be challenging to find time for regular exercise, but incorporating even short bursts of physical activity throughout the day can help improve your overall health and energy levels.

Not sure where to start? Try our guide to resistance training in your living room!

Dehydration

Not drinking enough water can also contribute to feeling tired and sluggish. Make sure to stay hydrated by keeping a water bottle with you at all times and aiming to drink at least 11 glasses of water per day (as recommended by The National Academy of Medicine).

Negative Thinking

Your thoughts can have a big impact on your energy levels. Constantly thinking negatively or worrying can drain your energy and leave you feeling exhausted.

Lack of Social Support

Being a mom can be isolating, especially if you're the primary caretaker for your children. Not having a strong support system can make it difficult to recharge and take breaks when needed.

Overcommitting

Saying yes to everything can leave you feeling overwhelmed and burnt out. Learning to say no and setting boundaries is important for managing your energy levels. Prioritizing tasks and activities can also help prevent overcommitting and conserve your energy for what truly matters to you.

Energy Management Strategies for Working Moms

Self-care is not a luxury; it's a necessity. Here, we'll explore how even the busiest of moms can incorporate self-care into their daily routine.

Managing Time Wisely

Balancing a full schedule requires impeccable time management. From setting priorities and a regular sleep schedule to learning to say no, understanding the value of your time is crucial.

Setting Boundaries

You're a superhero, but even superheroes need to rest. Clearly defining times when you're available for work or family can create space for uninterrupted rest or personal time.

Prioritizing Tasks

Not all tasks are created equal. Learn to prioritize what's important and what can wait. Being selective with your to-do list can free up significant mental energy.

Health and Nutrition Tips

What you put into your body can directly impact your energy levels. It's time to reassess your diet and make sure you're getting the right fuel.

The Power of Protein

Proteins are the building blocks of energy. Include a healthy diet of lean proteins like chicken, fish, and beans in your meals to sustain you throughout the day. 

Proteins play a crucial role in stabilizing blood sugar levels and providing sustained energy. Unlike simple carbohydrates, which lead to a spike in blood sugar followed by a crash, proteins are digested more slowly and provide more sustained energy.

This can help prevent the energy crashes that often come with unhealthy snacking or skipping meals as mentioned above. Incorporating lean proteins, along with GOOD IDEA, into your diet can not only provide sustained energy but also aid in weight management and muscle building.

Complex Carbs for the Win

Complex carbohydrates can provide a better-sustaining energy source than their simple counterparts. Opt for whole grains, brown rice, and sweet potatoes to keep your energy levels stable.

Hydration, the Not-so-Secret Fuel

As mentioned above, dehydration can lead to fatigue. Keep a water bottle with you at all times to ensure you're getting enough fluids to keep your body running efficiently. It can be tempting to want to hydrate with energy drinks or caffeine; however, this can lead to a vicious cycle!

(Psst . . . if you're looking for a drink that can help sustain energy levels, try GOOD IDEA, filled with amino acids and chromium picolinate that help fight fatigue and balance your blood sugar!)

Move More

Exercise may seem counterintuitive when you're already low on energy, but the endorphins released can be a game-changer. Even a brisk walk can invigorate your body and mind.

Mindfulness and Stress Management

A serene mind is an energized mind. We'll look at various practices that can help you build resilience and provide an energy boost.

The Art of Mindfulness

Mindfulness practices can ground you in the present moment and reduce the background noise of everyday stressors.

The Power of a Minute

Even one minute of deep breathing can signal your body to relax and has been shown to reduce stress hormone levels, indirectly helping to boost energy. 

Try these!

• Box Breathing: Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds. Repeat for several rounds.
• Belly Breathing: Place one hand on your chest and the other on your belly. Breathe deeply into your belly so that your hand rises with each inhale and falls with each exhale.
• 4-7-8 Breathing: Inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds. Repeat for several rounds.

An Oasis of Sleep

Sleep is non-negotiable. Understanding and practicing good sleep hygiene can lead to a better night's rest and, therefore, stress relief. Whether it be a quick power nap or a deep sleep, a regular sleep schedule can help boost your energy.

The Benefits of Time Off

Taking breaks and vacations can actually improve productivity and energy levels. It's important to schedule time for relaxation and recharge to prevent burnout.

Finding a Creative Outlet

Engaging in creative activities like art, writing, or music can help reduce stress, in turn boosting energy. Find a hobby that brings you joy and make time for it regularly.

Setting Realistic Expectations

The pressure to be a perfect mom can add unnecessary stress and drain your energy. Instead, set realistic expectations for yourself and focus on progress rather than perfection.

Building a Support System

It takes a village to raise a child — or manage the responsibilities of a working mother. Therefore, fostering a support network is essential.

Delegation Station

Learn to delegate tasks at home and work. This is not a sign of weakness but a strategic use of resources.

Cultivating Social Support

Maintaining friendships can provide emotional sustenance. Whether it's venting about a tough day or just enjoying adult conversation, social support is crucial.

Seeking Out Role Models

Connecting with other successful working moms can provide inspiration and guidance. Seek out role models who have managed to balance motherhood and their careers effectively.

Joining a Support Group

Joining a support group for working moms can offer a sense of community and understanding. It's also a great way to share tips, resources, and experiences with others who can relate.

FAQs

Q: How Can I Find Time for Self-Care When My Schedule Is Already Packed?

A: Prioritizing tasks and setting boundaries can help create space for self-care. Remember that taking care of yourself is just as important as taking care of others.

Q: What if I Feel Guilty or Selfish for Taking Time for Myself?

A: It's natural to feel guilty but remember that taking care of yourself allows you to be the best version of yourself for your family and career. You deserve self-care just as much as anyone else.

Q: How Can I Handle Stress at Work While Also Being a Mom?

A: Learning to prioritize tasks, set realistic expectations, and practice mindfulness can all help manage stress at work. Don't be afraid to seek support from coworkers or your employer as well.

Q: How Can Exercise Benefit My Overall Energy Levels as a Working Mom?

A: Exercise releases endorphins, which can boost mood and increase energy. It also promotes better sleep, which research suggests is crucial for managing stress and maintaining energy throughout the day. Regular exercise can also impact your body in other ways such as improved blood pressure, insulin sensitivity, cholesterol levels, and even bone density!

Q: Can Self-Care Strategies Help Me Be More Productive at Work?

A: Absolutely! Taking breaks and practicing self-care can improve mental health and productivity by reducing stress and increasing focus and motivation.

Q: Is It Necessary To Have a Perfect Work-Life Balance?

A: No, striving for a perfect balance can often lead to unnecessary stress. Instead, focus on finding a balance that works for you and your family, and be open to adjusting as needed.

Q: How Can I Manage My Time More Efficiently as a Working Mom?

A: Prioritizing tasks, delegating when possible, and setting realistic expectations can help manage time more effectively. Breaking tasks into smaller chunks and focusing on one thing at a time can also improve efficiency.

A New Day, a New Energy

By implementing these strategies, you're not just refilling your tank; you're upgrading it to a system that can provide sustainable energy for the marathon of working motherhood. Each day is a new opportunity to not just survive but thrive in this beautiful, chaotic life of ours.

Remember, the more energy you invest in self-care, the more you have to give to your most important projects — your family and your dreams.