Pregnancy can be exhausting, especially when you have a busy work schedule and/or have kids already. Here’s a simple plan to get any day back on track. (This plan will work even after your pregnancy – so save it for the future, too!)
1. Take a Moment to Reset
- Step away from the chaos. Sit in a quiet spot, even if it’s the bathroom.
- Deep breathing: Inhale for 4 counts, hold for 4 counts, exhale for 8 counts. Do this 5 times to calm your nervous system.
- Ground yourself: Think of one thing you’re grateful for right now.
2. Set Small Intentions (Write it Down)
Pick 3 priorities for the day. Think of 1 priority from 3 of the 4 categories below:
- One for yourself (example: a 10-minute walk).
- One for your kids (example: 15 minutes of focused play with your 3-year-old).
- One for your job (example: get that email sent out)
- One for your home (example: unload and reload the dishwasher).
Keep the list small and manageable to avoid overwhelm.
3. Address Energy Levels
- Hydrate: Drink a full glass of water.
- Snack smart: Grab something with protein and fiber (e.g., apple slices with peanut butter).
- Get moving: A 5-minute dance party with your kids, bodyweight workout (squats, jumping jacks, lunges, etc), or walk outside can boost energy.
4. Do a Quick Declutter (10 minutes)
- Set a timer and tackle one high-impact area (example: the kitchen counter or living room floor or your work desk).
- If you have kids, get them involved! Make it a game (“Who can pick up the most toys?”).
5. Connect with Your Kids OR Your Work (15 minutes)
- If you have kids…Focused play: Let them lead—whether it’s building with blocks, coloring, or reading a book.
- If you have a busy work schedule…Brain dump: Make a list of work stuff that’s on your mind, so it can stop running through your brain and live on paper, instead. Now, think of your 2-3 priorities for the next few days/week. Pick 1 and do one task that gets you closer to accomplishing it.
6. Ask for Help (and Let Go of Perfection)
- Delegate: Can your partner, older kids, or a colleague help with something?
- Outsource: Consider meal delivery or asking a friend to trade kid-play time.
- Let go of the need for everything to be perfect—progress is enough.
7. End Your Day with Ease
- Celebrate wins, no matter how small: “I played with my child. I answered an email. I took a breath when I was overwhelmed.”
- Wind down with something calming: a warm shower, journaling, or reading for 10 minutes.
- Set tomorrow’s top 3 intentions before bed so you wake up with a plan.
The key is starting small and being kind to yourself. You’re juggling so much—progress, not perfection, is the goal.
If you’re looking for more tips to feel better during your pregnancy, click here to get my free Practical Self-Care for Pregnancy guide. It includes simple, easy steps to feel strong and centered throughout pregnancy.