​​Hi Reader,

Lately I’ve been realizing that if I don’t take care of a few very basic things… everything starts to feel harder than it needs to.

Especially in this season of life—with busy weekdays, sports practices, and weekends that somehow fill up instantly.

I’ve figured out there are a few things that are basically non-negotiable for me if I want to feel like a normal, regulated human 😅

Here’s what I actually need:

I need daily movement.
​What that looks like has changed a lot over the years—and I’ve made peace with that. Right now it’s Pilates with friends a few times a week, plus walks outside (solo, or catching up with a friend), or some Peloton or walking pad time on days I can’t get away from the house. Nothing extreme, just consistent movement that makes me feel good. It regulates my mood and sleep, and incorporating Pilates/weights keeps my muscles and bones in good shape.

I need balanced nutrition.
​And I really mean balanced—not restrictive. I eat dessert every day! I also know which foods don’t make me feel great and try to be mindful of those. It’s less about rules, more about paying attention and getting a variety in. I aim to include protein, carbs, fruit/veg, and healthy fats in most meals, but it doesn’t always work out that way.

I need solo quiet time.
​This one is huge for me right now. Even just a small pocket of time during the day—reading, sitting and staring into space, or listening to some music or a guided meditation —helps reset my brain more than anything else.

And time with friends
​So much of my time goes to working or caring for the kids. And while I need my alone time to recharge (introvert here!) I start to feel isolated and bummed if I go a few days without friends. My favorite thing to do is to walk with friends a few days a week to get movement, fresh air, and good chats.

I need a way to decompress at the end of the day.
​For me, it’s simple but sacred: a hot cup of tea upstairs, alone (or with Ben), after saying goodnight to the kids. I genuinely look forward to it every day.

And I stick to my therapy schedule.
​This has been one of the most important things for me. Having a consistent space to process, reflect, and get perspective has made such a difference in how I show up—for myself and my family.

None of these things are flashy. Some might even sound like the bare minimum.

But right now? These are the things that keep me grounded.

Because the reality is—this season of life is full. Dinner is often in shifts, evenings are busy, and there’s a lot of moving pieces. When I prioritize these few habits, everything else feels a little more manageable.

That also means that sometimes I skip the things that feel more urgent. If I feel like I “don’t have time” to take care of myself, that’s a sign that I need it more than ever. I can always find a way to squeeze in 10 minutes of time for myself, and I never regret it.

And the biggest thing I’ve learned?
Self-care isn’t static.

There were times when this all felt impossible. And I know there may be seasons ahead where it shifts again.

So if this feels like a lot right now—give yourself some grace.
And if this feels like your baseline—I love that for you, and I’m right there with you wanting to keep building on it.

What does self-care actually look like for you right now?
​Hit reply and tell me—I always love hearing what’s working for you.
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New This Week From Mama Knows
​IN THE RECIPE BOOK

Fudgy Sweet Potato Brownies

Don’t take my word for it – check out a few of the comments left on the most popular recipe on my website!

ICYMI

I recently shared this one week meal plan, and the response was overwhelming! Snag it here for a fully planned week of snacks and meals. You can give your brain a break and feel confident that your family will get the variety they need with these ideas that are easy to get on the table.

Drumroll...the Amazon Big Spring Sale is almost here 👀

It runs March 25–31, and I’ll be back in your inbox later this week with the deals that are actually worth it (because we’re not buying things just because they’re on sale).

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It’s one of those things that feels a little extra… until you have it, and then you’re like, wait, how did I live without this?

For busy families especially, it’s 100% worth the investment.

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Hope this week is a great one,

Disclaimer: this message contains affiliate links. As an Amazon associate, I earn from qualifying purchases at no extra cost to you.

© Mama Knows Nutrition 2026
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