As a mom, taking breaks can seem like a luxury we can’t afford. It feels like there’s always something else that needs to be done, someone else who needs our attention. However, taking breaks isn’t just a nice-to-have, it’s a need-to-have. In fact, taking breaks can have a significant impact on our mental and physical health, as well as our productivity.

Reasons Why Moms Need To Take Breaks

Whether it’s taking a deep breath, doing something creative, or getting some exercise, there are countless ways to take breaks that can have a positive impact on our mental and physical health, as well as our productivity. So the next time you’re feeling overwhelmed or stressed, remember that taking a break isn’t selfish or indulgent, it’s an act of self-care that can benefit both you and your family.

Here are five reasons why moms need to take breaks, and tips on how to do it.

1. Taking breaks calms your nervous system

As moms, our nervous systems are often in overdrive. We’re constantly alert and ready to respond to our children’s needs, which can lead to chronic stress and anxiety. Taking breaks is a way to reset our nervous systems and allow our bodies to relax. When we take a break, we give ourselves permission to slow down and breathe, which can have a calming effect on our bodies. This, in turn, can help us manage stress and anxiety more effectively.

So how can we take breaks that calm our nervous systems? One idea is to practice deep breathing exercises. When you take a break, find a quiet space and take a few deep breaths in and out. Focus on your breath and try to let go of any thoughts or worries that might be racing through your mind. You can also try mantras, which I offer to clients daily inside the Mom On Purpose Membership.

2. Increasing breaks improves your mental health

Taking breaks isn’t just about relaxing in the moment; it can also have long-term benefits for our mental health. Studies show taking breaks throughout the day can reduce symptoms of depression and anxiety, as well as increase our overall sense of well-being. By taking breaks, we give ourselves time to recharge and reset, which can help us feel more resilient and better able to cope with the ups and downs of motherhood.

To make the most of your breaks for mental health, try doing something that brings you joy. This could be listening to your favorite music, reading a book, or doing a creative activity like painting or drawing. The key is to do something that feels nourishing and restorative to you, rather than just scrolling through social media or doing something that feels like another item on your to-do list.

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3. More breaks mean higher productivity

It might seem counterintuitive, but taking breaks can actually increase our productivity. When we work for long stretches without taking a break, we can start to feel fatigued and our ability to focus can suffer. By taking regular breaks, we give ourselves time to recharge and refresh, which can help us stay focused and energized throughout the day.

To make sure your breaks are boosting your productivity, try breaking your day into shorter chunks and taking a break when possible. For example, you could work for 25 minutes and then take a five-minute break, or when the kids are gone or napping, you could take a shorter 10 minute break before doing more activities. This technique, known as the Pomodoro Technique, can help you stay focused and productive while still giving yourself regular breaks.

4. Your physical health improves when you take breaks

As moms, we’re often running around and taking care of everyone else’s needs, which can leave little time for our own physical health. However, taking breaks can actually have a positive impact on our physical health as well. When we take breaks, we give ourselves time to move our bodies, stretch, and get some fresh air, which can have a range of benefits for our health.

To make the most of your breaks for physical health, try doing something active. This could be as simple as taking a walk around the block, doing some stretching or yoga, or playing with your kids outside. The important thing is to get your body moving and give yourself a break from sitting or standing in one position for too long.

5. Breaks allow you to take care of yourself

Perhaps the most important reason why moms need to take breaks is that it allows us to take care of ourselves. As moms, we’re often focused on taking care of everyone else, but it’s important to remember that we need care and attention too. Taking breaks gives us the time and space to prioritize our own needs, which can have a profound impact on our overall well-being.

To make sure your breaks are truly focused on self-care, try doing something that feels nurturing and restorative. This could be coaching yourself (managing your mind and thinking intentionally), taking a long bath, getting a massage, setting goals, doing a hobby, or doing something creative that feels like a treat. The key is to give yourself permission to do something that’s just for you, without any other expectations or responsibilities attached.

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How Moms Can Take Breaks

Now that we’ve discussed why breaks are important for moms, let’s dive into some practical tips for actually taking those breaks. Here are some strategies you can use to make sure you’re taking regular breaks and using them to their fullest potential:

1. Plan them ahead of time

One of the biggest obstacles to taking breaks is often the feeling that we don’t have time for them. But by planning breaks ahead of time, you can make them a priority and ensure that they happen. Try looking at your schedule for the week and identifying a few times when you can carve out 10-15 minutes for a quick break, or an hour or two for a longer one. Even a break for two-minutes is better than no break at all. Then, make a plan for what you’ll do during that time, whether it’s going for a walk, reading a book, or meeting a friend for coffee.

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2. Start with small and doable breaks

If you’re new to taking breaks or feel like you don’t have a lot of time to spare, start small. Even just a few minutes of deep breathing or stretching can help you feel more centered and relaxed. As you get more comfortable with taking breaks, you can gradually increase their length and frequency.

3. Vary the types of breaks (alone, social, hobbies, movement)

It’s important to remember that breaks don’t always have to look the same. Depending on what you need in the moment, you might want to take a break that’s quiet and reflective, like meditating or journaling. Other times, you might crave social interaction and want to call a friend or join a group activity. Still, other times, you might want to engage in a hobby or activity that brings you joy, like painting or hiking. By varying the types of breaks you take, you can meet different needs and keep things interesting.

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4. Hire childcare and delegate

If you’re a mom of young children, one of the biggest challenges to taking breaks is often finding someone to watch the kids. But investing in childcare or asking for help from a partner or family member can be a game-changer. Whether it’s hiring a babysitter for a few hours a week or delegating tasks to your partner so you can have some uninterrupted time, finding ways to share the load can make it easier to prioritize self-care.

5. Evaluate what’s working and what’s not, then make changes

Finally, it’s important to take a step back and evaluate how your break-taking routine is working for you. Are there certain types of breaks that you find particularly restorative or energizing? Are there times of day or days of the week when it’s harder to take breaks? By reflecting on what’s working and what’s not, you can make adjustments and fine-tune your approach to taking breaks.

The Right Mindset For Taking Breaks

Taking breaks as a mom isn’t just about finding the time or the resources to do it—it’s also about cultivating the right mindset.

Here are some tips for developing a mindset that supports taking breaks:

1. Make sure it’s a regular part of your routine, not a one-time event.

Taking a break here and there is great, but if you really want to experience the benefits of rest and relaxation, it’s important to make it a regular part of your routine. This means scheduling breaks into your calendar and treating them as non-negotiable appointments with yourself. Whether it’s a 10-minute meditation session every morning or a weekly date with a friend, making breaks a consistent part of your routine can help you build habits that support your well-being.

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2. Overcome mom-guilt.

Many moms struggle with feelings of guilt when they take breaks. They worry that they’re being selfish or neglecting their responsibilities as a parent. But it’s important to remember that taking breaks isn’t selfish—it’s necessary for your own well-being and for the well-being of your family. When you take care of yourself, you’re better able to take care of others. If you find yourself struggling with mom-guilt, try reframing your thinking. Instead of seeing breaks as something you’re taking away from your family, think of them as something you’re giving to yourself – and by extension, to your loved ones.

For more on mom guilt, check out my podcast on Mom Guilt here.

3. Practice positive self-talk.

Taking breaks can also be an opportunity to practice positive self-talk. Instead of berating yourself for not being productive or for taking time away from your family, try focusing on the positive aspects of taking breaks. Remind yourself of the benefits of rest and relaxation, and acknowledge that you’re doing something good for yourself. You might even try setting an intention for your break—for example, “I’m taking this time to recharge and refocus so that I can be more present and productive later.”

A Final Note

As a mom, it’s easy to get caught up in the never-ending cycle of caring for your family and neglecting your own needs. However, taking breaks is essential for your mental, physical, and emotional well-being.

By taking breaks, you can calm your nervous system, improve your mental health, increase your productivity, and take better care of yourself. By prioritizing breaks and taking care of yourself, you’ll be better equipped to care for your family and lead a happier, more fulfilled life.

You deserve a break, mama. Now is your time to take it!