Find Calm, Clarity, and Creative Flow with this Life Hack for Busy Moms
Being a mom is a full-time job, and let’s be honest—sometimes it feels like there’s no time left for you. Between school runs, meal prepping, endless laundry, and keeping everyone fed and happy, it can be hard to carve out even a few minutes for yourself. The constant demands can lead to stress, overwhelm, and even anxiety. But what if I told you that just a few minutes of creativity and mindfulness could help you recharge, reduce stress, and even reconnect with yourself in a meaningful way? That’s where meditation and art journaling for self-care come in. These simple practices can transform your day, and the best part? They’re quick, easy, and don’t require any special skills.
The Power of Meditation: Finding Calm Amid the Chaos
When you’re juggling so many things, it’s easy to feel like you’re drowning in a sea of tasks and emotions. Stress, anxiety, and overwhelm often become constant companions for moms. The mental load of worrying about everyone else's needs can leave you feeling disconnected from yourself. That’s where meditation comes in—it can help create a moment of stillness, a way to catch your breath, and reset your mind, even if you only have a few minutes.
Meditation might sound like something you need hours of peace and quiet to do—but it doesn’t have to be. In fact, as a mom, it’s often best to start small and simple. The goal of meditation is to bring your mind into the present moment, giving it a break from all the constant thoughts about to-do lists, schedules, and worries. Here’s a super simple meditation you can try right now (yes, right now!):
Mini Meditation: 3-Minute Mindful Breathing
Sit or stand comfortably—wherever you are. If you’re holding a baby or doing something else, just find a moment to pause.
Close your eyes or lower your gaze, if you feel comfortable doing so.
Take a deep breath in through your nose, letting your belly rise as you fill your lungs with air.
Exhale slowly through your mouth, letting go of any tension in your body as you breathe out.
Repeat this for a few breaths, paying attention only to the sensation of the breath entering and leaving your body. If your mind wanders (which it will!), gently bring it back to your breath.
That’s it! You can do this for just a few minutes, and I promise it’ll leave you feeling calmer, even if just for a moment. No need to be perfect—just focus on taking a break from the mental clutter. Try it in the morning before the kids wake up, or even in the car while waiting for an appointment. This mindful breathing practice is one of the easiest and most effective ways to introduce mindfulness into your busy day, helping reduce stress and bring you back to the present.
Art Journaling: Your Creative Space to Reflect
Now that you’ve cleared your mind a bit with meditation, why not grab a pen, some markers, or a sketchbook and do a little creative expression? Art journaling for emotional wellness is an amazing way to process your emotions, reflect on your day, or simply have fun. You don’t need to be an artist to get started. It’s more about feeling your way through the process than creating something “perfect.”
Art journaling is an amazing tool when you’re feeling overwhelmed. It allows you to release pent-up stress, express your feelings, and reconnect with your inner self in a meaningful way. Here's how you can use art journaling to ease your anxiety:
A Few Art Journaling Prompts to Relieve Stress:
“What brings me joy today?”
Spend a few minutes sketching, doodling, or writing about something that made you smile today. It could be a funny moment with your child, a peaceful cup of coffee, or a moment of self-care. Let yourself get creative with colors and shapes!“What do I need right now?”
Sometimes as moms, we forget to check in with ourselves. Use this prompt to reflect on what you need in the moment—whether it’s rest, connection, or a little quiet time. You could draw a cup of tea, a cozy blanket, or even just write down some words of self-compassion.“How am I feeling today?”
Create a simple doodle or write down a few words that describe how you feel in this moment. Don’t worry about how it looks—just let your feelings flow onto the page. You might use colors to represent your emotions or draw abstract shapes to reflect your mood.“My happy place.”
Take a moment to think about a place that makes you feel calm, happy, or peaceful. It could be a beach, a cozy nook, or even a memory. Capture that place in your journal, whether through a few words or a doodle.
Art journaling is all about the process, not the product. So don’t stress about how your art looks—just focus on expressing yourself in whatever way feels good to you. This practice can help you release negative emotions, reduce anxiety, and reconnect with your inner calm.
How Meditation and Art Journaling Work Together
When you meditate first, even for just a few minutes, it helps clear your mind and creates space for your creativity to flow. Meditation calms the mental chatter, while art journaling lets you express what’s inside. It’s the perfect pairing: one helps you reflect, the other helps you release. Together, they create a holistic self-care routine that nurtures both your mind and spirit.
So, here’s how you can combine them:
Start with a 3-minute meditation (like the one I shared earlier) to ground yourself and let go of any stress or distractions.
Once you’ve cleared your mind, grab your journal and choose a prompt (or just free-write, if you’re feeling inspired).
Let the thoughts and feelings flow onto the page. You might end up with something that feels both relaxing and therapeutic. And the best part? It’s all yours—no judgment, just expression.
The Power of Making Time for Yourself
As a mom, it's so easy to put yourself last on the to-do list. But the truth is, the more you neglect yourself, the more stress and overwhelm you’ll feel. It’s not selfish to make time for yourself—it's necessary. Even if it’s just 15 minutes a day, carving out time for mindfulness practices like meditation and art journaling can make all the difference. These small moments of self-care can help you manage stress, improve your mood, and find balance in your busy life.
A simple self-care routine doesn't have to take hours. You can start with:
Morning (5-10 minutes): Start your day with a short meditation to set the tone for the day ahead, focusing on releasing stress and anxiety.
Evening (10-15 minutes): Wind down with art journaling—use it as a way to reflect on the day, process emotions, and tap into your creativity.
If you only have 5 minutes here and there, that’s okay. Even a little bit of mindfulness journaling can make a big difference in your day. Making time for yourself—even just a few minutes each day—can help ease the overwhelm and give you a renewed sense of calm and clarity.
Embrace Your Creativity and Inner Calm: You Know You Need to
You deserve to take time for yourself, even in small doses. Meditation and art journaling are simple yet powerful ways to slow down, clear your mind, and tap into your creativity. Whether you use these practices to process your emotions, reflect on your day, or simply unwind, they can help you feel more balanced, peaceful, and in tune with yourself.
So, grab your favorite journal, take a deep breath, and remember: this time is for you. You’ve got this, mama.