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realistic wellness habits to implement this new year The new year often comes with a desire to reset, recharge, and bring healthier habits into our lives. But as mums, the thought of adding anything  to an already packed schedule can feel overwhelming. That’s why the key to creating lasting wellness habits isn’t about overhauling your life—it’s about finding small, manageable shifts that support your wellbeing without adding more pressure. Here are some simple wellness habits you can incorporate into your day to feel calmer, more energised, and better equipped to handle the chaos of mum life. 1. Start Your Day with Protein Breakfast sets the tone for your energy and focus throughout the day, and protein is essential for keeping your blood sugar balanced. This means fewer energy crashes and less irritability (we’ve all been there!). Why it works: Protein provides sustained energy, keeps you full longer, and supports stable moods. It’s a small change that can have a big impact on how you feel by mid-morning. Ideas to try: Scrambled eggs with avocado on wholegrain toast. A smoothie with protein powder, spinach, and frozen berries. Greek yoghurt with a handful of nuts and seeds. If mornings are hectic, prepping something the night before—like boiled eggs or overnight oats with chia seeds—can make this habit even easier. 2. Take 60-Second Pauses to Breathe In the middle of a busy day, it’s easy to feel like you’re being pulled in a million directions. Taking just 60 seconds to pause, breathe, and reset can make a huge difference in how you respond to stress. Why it works: Deep breathing helps regulate your nervous system, shifting you from "fight or flight" to a calmer, more grounded state. These micro-moments can help you feel more in control, even during the busiest days. How to do it: Pause whenever you feel tension building—before responding to a tantrum, while waiting for the kettle to boil, or after school drop-off. Try the 4-7-8 breathing technique : Inhale for 4 seconds, hold for 7, and exhale for 8. Repeat 3 times. 3. Start a Gratitude Journaling Practice Gratitude is one of the simplest and most effective ways to shift your mindset and boost your wellbeing. Even on hard days, focusing on small moments of joy can remind you of what’s good in your life. Why it works: Gratitude journaling helps reduce stress, improve mood, and reframe challenges. It’s also a lovely way to wind down at the end of the day. How to start: Keep it simple: Write down 3 things you’re grateful for each day. They can be as small as “a hot cup of tea” or as big as “my child’s laugh.” If journaling feels like too much, say them out loud or share them with a partner or friend. 4. Hydrate First Thing in the Morning Before diving into your coffee or tea, start your day with a big glass of water. Dehydration can often mimic feelings of fatigue and irritability, and staying hydrated helps you feel clearer and more energised. Why it works: Water helps with digestion, boosts energy, and supports overall health. Plus, it’s an easy habit to integrate into your routine. How to do it: Keep a glass or water bottle on your bedside table and drink it as soon as you wake up. Add a squeeze of lemon for extra flavour and a gentle detox boost. 5. Prioritise Sleep with a Bedtime Routine Getting enough sleep is one of the most impactful things you can do for your wellbeing, but as mums, it often feels like the first thing to go. Creating a calming bedtime routine can help you wind down and improve the quality of your rest. Why it works: A consistent routine signals to your body that it’s time to relax, making it easier to fall asleep and stay asleep. Quality sleep supports better energy, mood, and decision-making during the day. Tips to try: Dim the lights an hour before bed and avoid screens. Try calming activities like reading, journaling, or stretching. If your mind races at night, keep a notebook nearby to jot down any lingering thoughts. 6. Simplify Your To-Do List One of the biggest sources of stress for mums is the endless mental load of things that “need” to get done. Simplifying your to-do list can help you focus on what really matters and let go of the rest. Why it works: By reducing decision fatigue and cutting out non-essential tasks, you create more mental space and reduce overwhelm. How to start: Write down your top 3 priorities for the day and focus on those. Let go of perfection—good enough is often good enough. Delegate where possible, whether it’s asking a partner to handle dinner or letting the kids help with small chores. 7. Move Your Body in a Way You Love Exercise doesn’t have to be intense or time-consuming to benefit your wellbeing. The key is finding movement that feels good and works with your schedule. Why it works: Movement helps release built-up tension, boosts your mood, and improves your energy levels. It’s also a great way to complete the stress cycle. Ideas to try: A 10-minute walk outside, even if you’re pushing a pram. Stretching or yoga while the kids play nearby. Dancing to your favourite song in the kitchen—bonus f the kids join in! 8. Celebrate Small Wins As mums, we often focus on what didn’t get done instead of celebrating what we did  achieve. Taking a moment to recognise your efforts can help shift your mindset and boost your confidence. Why it works: Acknowledging small wins helps you feel more positive and motivated, even on challenging days. How to start: At the end of each day, write down one thing you’re proud of, no matter how small. Share your win with a friend or partner for extra encouragement. The new year doesn’t have to mean huge resolutions or drastic changes. By introducing small, manageable wellness habits, you can create a ripple effect that improves your energy, mood, and overall wellbeing. Remember, these habits aren’t about being perfect—they’re about showing up for yourself in small, consistent ways. Because when you feel good, it’s easier to handle the challenges of mum life and enjoy the moments that matter most.

How can we avoid burnout this christmas sesason? Let’s be honest, December can feel like a lot . As mums, we’re juggling so much—holiday prep, school events, endless to-do lists—and it can feel like there’s barely a moment to breathe. Add in the emotional load of keeping everyone happy, and burnout can sneak in without us even noticing. I’ve been there. The late nights, the constant running around, the nagging feeling of not doing enough  even though you’re giving everything you’ve got. It’s exhausting. And if we’re not careful, it builds up until we hit a wall. That’s why I wanted to share this with you—not just as a reminder to look after ourselves, but also to help us recognise the warning signs of burnout before it fully takes over. Because we’re all in this together, and we deserve to feel good too, especially during this hectic season. What Is Burnout? Burnout isn’t just being tired after a long day. It’s a deep mental, emotional, and physical exhaustion that makes it hard to keep going, even when you’re doing things you’d normally find easy. It can show up in so many different ways, and it often creeps in when we’re too busy pushing through to notice the signs. If you’re starting to feel like the weight of everything is too much, you’re not alone. Burnout is common, especially for mums. But the good news is, there are small, simple things we can do to stop it in its tracks. 5 Early Warning Signs of Burnout Here are some of the most common signs that you might be heading toward burnout (I’ve definitely noticed a few of these myself recently): 1. You’re More Exhausted Than Usual We all get tired, but this is different. It’s the kind of exhaustion where even the smallest tasks feel impossible—like folding laundry or answering a text. You might sleep for 8 hours and still wake up feeling like you haven’t rested. What helps: Let’s get honest about rest. Can you delegate something today? Even a small task? Try saying “no” to one thing this week that feels like too much. 2. You’re Just Going Through the Motions Sometimes we find ourselves on autopilot—doing what needs to be done but not really feeling  anything. That joy you’d normally get from watching your kids play or spending time with family feels distant, like you’re disconnected from it all. What helps: Take a pause, even just 5 minutes. Go for a walk, sit quietly, or journal. These little moments can help you reconnect with yourself. Celebrate small joys: the smell of a cup of tea, a laugh from your child—notice the little things. 3. You’re Snapping Over Little Things Your patience feels like it’s run out. Maybe you’re snapping at the kids over something minor, like a spilled drink, or overreacting to a small inconvenience. It’s not who you normally are, and that can feel frustrating in itself. What helps: When you feel yourself getting irritable, pause and take a deep breath (or three). Ask yourself: What’s really going on here? Check in with your needs—are you hungry, thirsty, or just needing 5 minutes alone? 4. You Feel Like You’re Failing Do you ever feel like no matter how much you do, it’s never enough? That voice in your head that says, I’m not a good enough mum, partner, or person.  It’s so common, but it’s also one of the most draining parts of burnout. What helps: Remind yourself that you are enough . Start small—write down one thing you did well today, even if it’s “kept everyone fed.” Try to reframe that inner critic: instead of “I should have done more,” say, “I’m doing my best, and that’s okay.” 5. You’re Ignoring Your Own Needs It’s easy to forget about ourselves when we’re so focused on everyone else. But skipping meals, not drinking enough water, or neglecting basic self-care are clear signs we’re heading toward burnout. What helps: Start small. Grab a glass of water or a quick snack—treat it as an act of kindness for yourself. Make self-care a priority, even in tiny ways. Remember, looking after you isn’t selfish—it’s necessary. What We Can Do to Avoid Burnout Recognising these signs is the first step, but what’s next? Here are five simple things we can try to protect our energy and wellbeing: 1. Set Boundaries It’s okay to say no. This is something I’m learning myself, and it’s freeing. Whether it’s skipping a social event or saying no to extra responsibilities, boundaries protect our energy and give us space to breathe. 2. Take Micro-Breaks Even 5 minutes can make a difference. Step outside for some fresh air, stretch, or just close your eyes and breathe. These moments help us reset and recharge. 3. Simplify Your To-Do List Ask yourself, What truly needs to get done today?  Let go of the rest. The world won’t end if the laundry waits another day. 4. Stay Connected When we’re stressed, we tend to pull away from others, but connection is so powerful. A hug, a laugh, or a chat with a friend can help us feel grounded and supported. 5. Prioritise Sleep It’s easier said than done, I know, but sleep is the foundation of everything else. A consistent bedtime routine—like dimming the lights and putting your phone away—can make all the difference. As mums, we carry so much. But we can’t pour from an empty cup. If you’ve been feeling some of these signs, take it as a gentle nudge to slow down and look after yourself. Burnout isn’t a failure—it’s a sign that we’ve been doing too much for too long . The good news is, with small, intentional steps, we can stop it before it takes over. Remember, you’re doing an incredible job. You’re enough, just as you are. Take care of yourself—you deserve it. 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Mum-of-two under 5 feels incredible after loosing 3 stone with 42p per day app. The Simple app now has 70% off for black friday! We know that being a mum means navigating a constant to-do list, managing a household, caring for little ones, and trying to find even a few moments to yourself. It’s no wonder that finding time to focus on your own wellness often feels impossible. This is where the incredible Simple app comes in - a wellness tool designed to fit into your busy life, helping you prioritise your health in a realistic, manageable way. With expert-backed guidance, personalised tools, and an innovative approach that moves away from restrictive diet culture, the Simple app is making wellness achievable for busy mums. Here’s how Simple could be the perfect addition to your self-care routine. Use The Simple App's Black Friday offer with code BFCM70  for 70% off, available 1st Nov - 8th Dec. 1. Science-Backed and Mum-Friendly Wellness Simple’s approach to wellness is built on science, with a team of nutritional, behavioural change, and health experts shaping every part of the app . This means that as a mum, you can trust you’re receiving safe and evidence-based guidance. Simple isn’t about quick fixes or extreme restrictions; instead, it prioritises gentle, consistent changes that fit into your life. This is ideal for mums who want to make long-term improvements without overhauling their lifestyle in unsustainable ways. Mum of 2 Kim reclaimed her energy and lost 45lbs using Simple! *Real simple users are featured who have been compensated for their honest testimonials. Results may vary.** 2. Flexible Food Logging and Nutrition Support We know that life with kids means eating on the go and trying to make healthy choices without spending hours in the kitchen. Simple’s food logging feature allows you to track what you eat in seconds—whether by typing, taking a quick photo, or using voice input. For mums who want to be mindful of their nutrition without obsessive calorie counting, this tool is invaluable. And with the NutriScanner, you can check the nutritional content of meals when you’re out or grabbing something fast at home, making it easy to stay informed even during the busiest days. 3. Personalised Daily Workouts Exercise is often the first thing to go when time is tight, but Simple brings exercise back into the picture in a way that feels achievable. After completing your health survey, Simple creates a personalised 7-day workout plan, tailored to your fitness goals and lifestyle. Whether you have 10 minutes during nap time or can manage a full workout, Simple offers options like strength training, cardio, and even chair yoga—letting you fit movement into your day without needing a gym or fancy equipment. Danielle improved her gut health, lost 42 lbs and feels amazing! *Real simple users are featured who have been compensated for their honest testimonials. Results may vary.** 4. Sustainable Weight Loss Without Calorie Counting We know that traditional "dieting" and calorie-counting approaches are often restrictive and unsustainable. Simple’s method eliminates the need for these practices, focusing instead on sustainable behaviours like safe intermittent fasting and making sure you're meeting your nutritional needs. This allows you to work towards weight goals without the stress and hassle of tracking every bite. Plus, Simple helps you unlearn the habit of labelling foods as “good” or “bad,” helping you foster a positive relationship with food. 5. Real-Time Support with Avo, Your AI Coach With Simple, you get Avo—the app’s AI-powered personal wellness assistant. Avo provides instant answers to your wellness questions, suggests recipes, gives snack ideas, and can even recommend quick workout tips. As you interact more with Avo, it tailors its suggestions to your personal preferences, helping you stay on track even when your schedule changes. 6. A Non-Judgmental Space for Real Progress Simple’s coaching creates a judgment-free space for you to grow and build healthier habits over time. For mums who are used to putting others first, taking care of yourself can feel like a big step, but Simple’s positive, supportive environment makes the process welcoming. With gentle reminders, personalised feedback, and a balanced approach to eating and exercise, you’re able to focus on your wellbeing without the pressure to be perfect. *Real simple users are featured who have been compensated for their honest testimonials. Results may vary.** 7. Proven Success and a Community of Happy Users Simple is trusted by millions, with over 17 million downloads and a 4.7-star rating on the AppStore. Mums across the world are finding it easier than ever to improve their wellbeing with Simple, supported by the app’s positive community and commitment to wellness for all. Ready to Try Simple? If you’re ready to add more balance and health to your life in a way that fits around your family, Simple is here to help. Use code SIMPLEDEAL to save 60% and access personalised daily workouts, science-backed coaching, nutrition analysis, and your 24/7 wellness assistant, Avo. Or, take advantage of the special Black Friday offer with code BFCM70 for 70% off, available 1st Nov - 8th Dec. With Simple, wellness is achievable, flexible, and supportive—just the way it should be for us busy mums. Give yourself the gift of feeling better, without adding more to your already full plate. Join the Simple App today! Not recommended for those who are pregnant or breastfeeding