20 Self Care Activities for Busy Parents
Life as a parent is full-on. Between school runs, meals, work, and washing, you can end up last on your own list. I get it, I’ve been there too.
But taking care of yourself doesn’t need to mean a spa weekend or hours of free time you simply don’t have. Small, doable things can make a big difference.
That’s where a realistic self care routine comes in.
In this post, I’ll walk you through 20 simple activities you can mix and match to create your own self care day, or just five minutes of calm. They’re part of my own healthy lifestyle, and I hope they’ll help you too.
Let’s make your own self care checklist, starting now.
1. Quick Morning Stretches
Start your day with a five-minute stretch. It helps release tension and wakes you up gently. You don’t need a yoga mat, just stretch anywhere that needs it before breakfast. Pay particular attention to your stomach and shoulders, ensuring you soften these areas to relax your nervous system.
2. Mindful Coffee Moment
Enjoy your tea or coffee without any screens. Sit quietly, take a few deep breaths and just enjoy the moment. Let it be a pause before the day begins.
This is a very important one for me. Outside my front door I have a tiny patio table and two chairs and it’s a beautiful sunny spot. I love having a morning coffee break out there.
3. A Walk Outdoors
Even 10 minutes outside can reset your mood and for me it’s one of the most important self-care activities because the soothing sensations of nature (leaves rustling in the breeze, gentle aromas from plants and flowers) literally calm your nervous system and relieve stress.
Breathe in the fresh air, notice the trees or sky and take a break from the noise of the day. Remember to put your phone away for a few minutes to get the full effect!
4. Listen While You Tidy
Podcasts can make dull jobs easier. While folding laundry or driving, pop one on. Choose something funny, inspiring or calming, whatever lifts you.
Who knew that you could turn tidying into a self care activity!
5. A Screen-Free Pause
Try 15 minutes with no phone, TV or laptop. Use the time to draw, journal, stretch or just rest. It helps your brain slow down and reset.
This is surprisingly difficult to do for some people (including me)!
6. End the Day with Gratitude
Each evening, jot down 3 things you’re grateful for in a note book or journal. It might be a quiet moment with your child, a nice dinner or just getting through the day. There is scientific evidence that gratitude is good for your mental health!
7. Try a Creative Hobby
Paint, write, knit or do something crafty. It doesn’t have to be perfect. It’s about the joy of making something, not the result.
I started learning crochet last year. I haven’t progressed much beyond granny squares but it’s a really soothing activity and stops me scrolling on my phone for a while in the evenings.
8. Deep Breathing
Take a few minutes to breathe slowly. Inhale for 4, hold for 4, exhale for 6. It’s simple, but it calms your body fast. The breath must go all the way into your belly, as though it is a balloon filling up and then slowly emptying.
9. Gentle Yoga Before Bed
Got 15 minutes? Light a candle, dim the lights and do a few calming stretches or poses. Follow a YouTube video such as Yoga With Adrienne’s Yoga For Bedtime. It signals to your brain that it’s time to wind down.
10. Read a Book
Keep a book by your bed. Even one chapter can take your mind off the day and help you sleep better. This is an essential for me, I have always read before bed and it’s a great way to escape into someone else’s world.
TAKE THE QUIZ!
11. Take a Warm Bath
Run a bath with bubbles or oils. Light a candle and enjoy some quiet. No guilt, it’s one of the best self care essentials. Even better, pour half a cup of epsom salts into the bath. The magnesium in these is brilliant for calming your nervous system.
12. Tidy One Small Space
A five-minute declutter of a shelf or drawer can feel like a little win. A calm space can help create a calm mind.
13. Work on a Vision Board
Scroll Pinterest, look at magazines or just draw what’s in your head!
14. Use Calming Scents
A few drops of lavender or eucalyptus oil in a diffuser can change the feel of a room. It’s an easy way to bring peace to your space.
15. Practise Mindfulness
Be fully present while brushing your teeth, eating lunch or washing up. Focus on the sensations you can see, hear, taste and feel. It brings instant calm.
16. Do a Brain Dump
If your head feels full, grab a notebook and empty your thoughts onto paper. Write everything down without filtering. It clears space in your mind and often brings surprising clarity.
17. Sit Somewhere New
Change your perspective by sitting in a different part of your home. A sunny windowsill or quiet corner can feel like a mini escape. Take your tea, a book or just sit and breathe.
18. Care for a Plant
Watering a houseplant or planting some herbs can feel soothing. Watching something grow helps you feel grounded.
19. DIY Spa Time
Put on a face mask, soak your feet or give yourself a hand massage. Little things like this can feel like a big treat.
20. Protect Your Sleep
Make sleep a non-negotiable part of your self care routine. Switch off screens, wind down with a book and go to bed on time whenever you can.
Make Self Care Activities Part Of Your Daily Routine
Self care isn’t a treat, it’s a necessity. Start by choosing one or two things from this list that feel manageable today. You might even like to create a special Self Care Sunday each week to reset and recharge.
Ready to Take the Next Step For Your Child’s Wellbeing Too?
As you start prioritising your own wellbeing, you’ll notice how it creates ripples across your whole family. When you’re calmer, more centred, and more present, your child feels it too.
But sometimes our children need a reset of their own, especially if life’s felt overwhelming, school has been tough, or family routines have slipped.
That’s why I created my Reset Your Child’s Wellbeing short course.
This gentle, practical 3-part mini course is designed specifically for parents of children aged 6 to 17 who want to boost their child’s wellbeing across three key areas: home life, lifestyle, and school. You’ll get bite-sized video lessons packed with tools and mindset shifts, plus a printable PDF handout to support you every step of the way.
If you’re looking for a manageable, effective way to help your child feel happier and more secure – without overhauling your whole life – this is the perfect place to begin.
Click here to access Reset Your Child’s Wellbeing today
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Dr Lucy Russell is a UK clinical psychologist who works with children and families. Her work involves both therapeutic support and autism assessments. She is the Clinical Director of Everlief Child Psychology, and also worked in the National Health Service for many years. In 2019 Lucy launched They Are The Future, a support website for parents of school-aged children.
Through TATF Lucy is passionate about giving practical, manageable strategies to parents and children who may otherwise struggle to find the support they need.
Lucy is a mum to two teenagers. She lives in Buckinghamshire with her husband, children, rescue dog and rescue cats. She enjoys caravanning and outdoor living, singing and musical theatre.
