Self-care for moms with no spare hour

1. 1. Drink a full glass of water.
2. 2. Put on a song you like, not one they like.
3. 3. Step outside and stand in the sun for a minute.
4. 4. Eat something sitting down, even if it's their crusts.
5. 5. Take three slow breaths while they're shouting.
6. 6. Roll your shoulders back.
7. 7. Send a friend a voice note.
8. 8. Stretch your neck while you wait for the bottle to warm.
9. 9. Look out of the window at something far away.
10. 10. Put on the top that feels nice.

11. 11. Sit down for one whole drink while it's hot.
12. 12. Write one line about today.
13. 13. Close the bathroom door.
14. 14. Read two pages of a book.
15. 15. Do nothing, and don't tidy.
16. 16. Put on hand cream.
17. 17. Text someone who isn't in your family.
18. 18. Stretch on the floor beside them.
19. 19. Delete one app that makes you feel behind.
20. 20. Lie down for five minutes with your eyes closed.

21. 21. Walk with no one to carry.
22. 22. Eat a meal while it's hot.
23. 23. Have a shower with the door shut and no one calling.
24. 24. See one friend and talk about something else.
25. 25. Go to the shops alone, slowly.
26. 26. Take a nap, without guilt if you can.
27. 27. Book the check-up you keep moving for everyone else's.
28. 28. Sit in the car for five more minutes.
29. 29. Ask for a specific thing: "Can you do pickup?"
30. 30. Say no to the thing you only said yes to out of guilt.

Dads, these work for you too.

• Self-care ideas60 small things, sorted by time
• Hard-day prompts25 for the days it's all too much
• Breathing timerfollow the circle for one minute