15 little wellness habits for a zen mom on a daily basis

Being a mom is a bit like juggling knives while doing yoga on a surfboard. With lunches to prepare, homework to supervise and meetings to attend, it's easy to get stressed out. Yet there are some simple habits that can transform your daily routine and keep you sane, even when the storm is raging. According to Statistics Canada, nearly 60% of parents experience stress related to work-family balance. But the good news is that it can take just a few minutes a day to regain your composure and energy. Here are 15 practical tips for a zen mom, to be adopted without moderation!

Deep breathing is the basis. Close your eyes, inhale through your nose, exhale slowly through your mouth. Repeat five times. This little ritual reduces cortisol, the stress hormone, by 20% in just a few minutes. It's free, available everywhere and feels great. Try it before waking the kids or just after a hectic meeting.

No need to run a marathon! Ten minutes of brisk walking or a few squats in the living room are enough to boost your mood. Physical activity releases endorphins, the famous happy hormones. To stay motivated, try out apps like BetterMe, which offers express sessions adapted to all levels.

A good breakfast is the key to avoiding a 10 am. slump. Focus on protein, fiber and fruit. According to the INSPQ, a balanced morning meal improves concentration and energy. If you're short of time, prepare overnight oats or a smoothie to go the night before.

Drinking your coffee or tea mindfully, without your phone or tablet, is a real luxury. Take advantage of this moment to savor every sip, observe your surroundings and recharge your batteries. This micro-pause reduces mental fatigue and improves productivity throughout the day.

Taking five minutes in the evening to write down tomorrow's tasks is a guarantee of better sleep and a stress-free start to the day. According to a Baylor University study, writing down your to-do list before bed reduces insomnia by 30%. A notebook or app is all you need to organize your priorities.

Meditation isn't just for gurus! Three minutes of silence on the sofa is enough to calm the mind. Apps like WeightWatchers offer guided sessions that make it easy to get started. The result: less irritability and more patience with children.

Drinking water is the basis of well-being. Slight dehydration is enough to cause fatigue and headaches. Keep a bottle handy and aim for a glass every hour. Tip: add a slice of lemon or a few mint leaves for variety.

An express beauty routine is possible! Cleanse, moisturize and apply sun protection, even in winter. According to the Canadian Dermatology Society, well-moisturized skin is more resistant to stress and pollution. In just a few minutes, you'll feel fresh and ready to face the day.

Learning to say no means respecting yourself. Accepting every request is the royal road to exhaustion. Set your limits, explain them simply and without unnecessary justification. According to a Léger survey, 42% of parents feel overwhelmed by social obligations. Dare to refuse - your well-being depends on it.

Every evening, write down three positive things from the day. This ritual boosts morale and helps put little worries into perspective. Studies show that regular gratitude reduces anxiety by 23% and improves sleep quality. A notebook or app is all you need to anchor this habit.

A hot bath, a chapter from a novel or a solo stroll: taking time out, even for ten minutes, recharges the batteries. According to the Ordre des psychologues du Québec, these moments of solitude are essential to avoid parental burn-out. Plan them like an important appointment.

Eating slowly, without distraction, allows you to savor better and listen to your satiety. This habit reduces snacking and promotes better digestion. To go further, try Noom, an app that helps you adopt a balanced diet and understand your eating habits.

A tidy space means a peaceful mind. There's no need to clean everything: concentrate on a drawer, a shelf or the kitchen counter. According to a UQAM study, visual order reduces stress and improves concentration. Five minutes is all it takes to feel the difference.

Toxic relationships drain, while positive trades recharge. Spend time with friends and loved ones who make you feel good. According to Statistics Canada, a good social network reduces the risk of depression by 25%. Choose quality over quantity.

End the day by congratulating yourself on something you've accomplished, no matter how small. This habit boosts confidence and makes you want to keep up the momentum. According to psychologists, self-recognition promotes motivation and lasting well-being. Be easy on yourself: every little step counts!