By Eoghan Grace
Let’s be real for a minute.
Becoming a parent is WILD.
One minute you’re obsessively folding tiny onesies and Googling “how many naps is normal,” and the next, you’re wondering how long you can actually last on (once hot, now cold) caffeine filled coffee with someone screaming in the background.
(Or maybe you’re still in the background, holding it all together while everyone forgets you need holding too.)
For mums especially, it can feel like your entire identity has been swallowed up by this new little human or multiple little humans. You love them with everything you’ve got, but at the same time, you feel a bit lost.
So here’s the truth: MAMA YOU MATTER TOO!
Not just as a mum. As you.
You can love your baby fiercely and still want (and need) time, space, and energy for yourself.
And let me be crystal clear………………..that’s not selfish. That’s survival.
Why It Feels So Damn Hard
Sleep deprivation? That’ll drain even the most motivated person.
Hormonal rollercoasters? Yep, those are real.
Zero routine, constant demands, and everyone needing you now? It’s no wonder your gym shoes are collecting dust and your nutrition looks like crusts off your toddler’s plate (on a good day).
But even though everything in your world is screaming “baby first,” your health still matters.
In fact, it matters more than ever.
Dr. Rangan Chatterjee talks a lot about “stacking habits” and how tiny changes can create a massive difference. And that’s the vibe here.
We’re not chasing perfection, we’re chasing energy, strength, and sanity.
So, What Can You Do?
Forget the all-or-nothing mindset. That’s old news.
Let’s look at some small, real-life habits you can try, whether your child’s 6 weeks or 6 months:
1. Movement Snacks
You don’t need an hour in the gym.
You need ten minutes of moving your body intentionally. That might be:
- A walk with the buggy (yes, that counts).
- Three rounds of squats, glute bridges, and push-ups while the baby plays.
- Dancing around the kitchen like no one’s watching (except maybe the dog).
As James Clear reminds us in Atomic Habits, small changes, done often, lead to big transformations.
2. Stack a Ritual Onto Something You Already Do
- Morning bottle? Drink a glass of water before or after.
- Feeding time? Do some gentle neck rolls or breathing exercises.
- Baby nap? Do 5 minutes of breathwork instead of doomscrolling.
The goal isn’t to do more. It’s to do what supports you better.
3. Rest Where You Can – Not Just Sleep
Not everyone has a baby who naps on cue or sleeps through.
But rest isn’t just sleeping, it’s stillness.
Can you sit for 2 minutes with your eyes closed and breathe?
Can you let your brain pause, even briefly?
That pause is power. Especially for your nervous system.
Dads, You’re Not Off the Hook
Let’s give a shoutout to the dads and partners reading this.
Your role? Massive.
Support looks like:
- Taking the baby so Mum can nap or train or cry in peace.
- Encouraging her to look after herself without guilt.
- Modelling your own self-care too. The newness of it all, the cluelessness to what’s expected, the tiredness. I get it, so mind YOU too!
Strong systems for families or single parent house holds are built when everyone gets to thrive, not just survive. You are important, reach out for support and do You time!
You Deserve to Feel Strong Again
Here’s the part I want you to hear loud and clear:
You deserve to feel strong, grounded, and like YOU again.
Not because you need to “bounce back.”
Not because society expects you to look a certain way.
But because your energy, your health, and your identity matter.
We’ve been working behind the scenes on something powerful to support you, think of it like a reset button for your body and mind. More on that soon. 😉
(But for now, just know, we see you. And we’re building something with you in mind.)
Finally……..You’re Doing Great
If you’ve brushed your teeth todaywell done.
If you ate something green, amazing.
If you simply kept a tiny human alive and remembered your own name, Gold Star for YOU!!
It’s not about doing it all. It’s about showing up for yourself in the mess.
Bit by bit, you’ll find your rhythm. And when you do, you’ll be unstoppable.
With you every step!!
🎧 Bonus Support: A Must-Listen for New Parents
Podcast Episode: How To Build Good Habits and Break Bad Ones with James Clear (Re-Release)#321
Host: Dr. Rangan Chatterjee
Guest: James Clear, author of Atomic Habits
🎙️ Listen on Spotify
Perfect for a buggy walk, nap contact-time, or while washing bottles. Real advice for real life.
Enjoy!!