Beyond January: Recommit to Wellbeing as a Working Mum without Burnout

January often feels like a fresh start, doesn’t it? The promise of a new year fills us with motivation to make positive changes. But now that the magic of the new year is behind us, the excitement might be fading as the demands of life take over. The kids are back at school, and the stress of chaotic mornings has returned. 

I used to notice this trend every year when I was teaching face-to-face classes in various studios across Sydney and the Central Coast. In January, my classes were packed with new faces—people eager to start fresh and commit to their health. However, the number of newcomers continued to drop week by week as February progressed, and by the beginning of March, only my regulars remained. For many people, motivation fades over time as they realise their goals were not sustainable. 

How can parents of young kids take better care of themselves when they are so busy taking care of their little ones? When they feel like there is no time left for them? 

The answer lies in the little things we do every day – creating short, simple, and sustainable habits. Developing healthy routines can be straightforward, even with a busy schedule. You don't have to change everything at once. It starts with small, simple actions - ones that fit into your busy life and help you reconnect with yourself. 

Why Small Actions Matter

When life already feels overwhelming, the idea of adding "one more thing" to your plate can seem daunting. For most mums, getting to a gym or yoga studio is often the most challenging part. Your partner might work long hours, leaving no one available to take care of the kids when you could attend a class. Perhaps your children are sick again, and you can't leave the house!

But here's the good news: you don't need to go to a gym or yoga studio to feel good. You can feel better without having to leave your home! Even just 5 minutes of stretching or a few moments of deep breathing can make a significant difference in both your mental and physical wellbeing. Physically, these small practices can help relieve tension, improve circulation and flexibility. Mentally, they can calm your mind, reduce stress, and enhance your mood, providing a sense of clarity and focus to tackle the challenges of the day.

Think of these small actions as seeds. Each time you stretch or pause for a moment of silence, you’re planting seeds of calm in your day. Over time, these seeds grow into habits that support you, even on the busiest days.

What If You Miss a Day?

Here’s something every mum needs to hear: Missing a day doesn’t mean you’ve failed. Life happens! What matters is getting back on track without guilt or judgment. Healthy habits aren’t about perfection—they’re about consistency over time.

If yesterday didn’t go as planned, let it go. Focus on what you can do today. Even one small action is progress.

The Importance of a Supportive Environment

Embarking on this journey alone can be tough. You're more likely to succeed when you're in the right environment—surrounded by guidance and support. Being part of a community that understands your challenges and shares your health goals can make all the difference. It provides the motivation and encouragement you need to keep going, even when it feels like giving up.

That’s where I come in. I’m here to offer guidance and support you might be seeking. Through my new online program specifically designed for busy parents, you can stretch with me while your kids nap or after they go to bed at night. Sometimes, just a few minutes of mindful attention is all you need to feel calm and centred.

You Are Worth It

Mums often give so much to others that they forget to give back to themselves. But when you take care of yourself—when you stretch your body and find moments of stillness—you’re not just benefiting yourself; you’re showing up as the best version of YOU for your family.

So today, I encourage you to take one small step toward creating healthy habits that stick. Start by dedicating the first 5 minutes to your self-care as soon as your kids go to bed. These small actions add up over time, and you will soon feel a difference. This is your sign to reignite your motivation and make a renewed commitment to your wellbeing.

Special Invitation to Work With Me

If you read this far, and you feel inspired to take action, I’d love you to keep reading to find out more about the very special opportunity. I have a few spots opened up to test-drive my new online program. This program is made up of small, bite-sized contents of both audios and videos. And it’s specifically designed for busy parents. I have been working with lovely founding members who give me feedback, but I’d like to receive feedback from parents who have more than one child as well to ensure the program works for parents juggling multiple kids. So, if you have at least two children and struggle to find time for self-care, fill out the contact form by 3rd of March 2025 by clicking here . And I’ll get back to you with further details.

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About the author

Chika is a Yoga Australia registered teacher and a founder of Wa Yoga.
She's been practising yoga since 2008 and teaching since 2014. 
She empowers busy mothers of young kids
through online resources and help them create a healthy, balanced lifestyle. 
She's a mother of a school-aged daughter
and has helped hundreds of mums, kids and young families
transform their lives through yoga & mindfulness. 

She's a creator of the Mindful Mama Membership and Calm & Relaxed Mama. 
She's currently working on designing a new online program for parents who are pressed for time.
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