5 Self-Care habits every new mum needs to feel human again

Because you matter too — even in the middle of the chaos.

Becoming a mum is beautiful — but let’s be honest, it’s also exhausting, messy, and overwhelming. You’re giving everything to your baby, and often, there’s nothing left for you.

But here’s the truth: you can’t pour from an empty cup.

You deserve to feel human again — rested, nourished, and cared for — without needing hours away from your baby or a live-in nanny.

These five simple self-care habits are designed for the real world of motherhood: short naps, cold coffee, and constant cuddles included. They’re small, practical, and doable with a baby in your arms.

1. Drink more Water Than You Think You Need

Hydration is one of the simplest ways to support your energy, mood, and recovery.

Keep a large water bottle within arm’s reach (especially at the feeding station), and aim to sip throughout the day.

Try this:

• Drink a full glass after every feed
  
  
• Add lemon, cucumber, or mint for a little refresh
  
  
• Use a straw lid bottle — it’s easier one-handed!
  
  

2. Eat One Nourishing Thing Before Midday

Your body is healing. Your brain is working overtime. You need real fuel.

Focus on simple, high-protein, high-fat snacks or meals that don’t require cooking from scratch.

Quick ideas:

• Greek yoghurt + nut butter
  
  
• Boiled eggs + toast
  
  
• Oat bars + a smoothie
  
  

3. Move Gently — Even for Two Minutes

You don’t need to “bounce back.” You just need to connect back with your body.

Stretch your arms, roll your shoulders, walk to the mailbox — anything that helps you feel grounded and awake.

Easy movements:

• 3 big inhales + shoulder rolls
  
  
• Babywear and pace the room
  
  
• Pelvic tilts or cat-cow stretches on the floor
  
  

4. Rest When You Can — Without the Guilt

We know, the “sleep when the baby sleeps” advice doesn’t always work.

But that doesn’t mean you shouldn’t rest at all. Even 10 minutes with your eyes closed, or a screen-free moment lying down, helps your nervous system reset.

Rest doesn’t have to be sleep.

• Put your phone down and close your eyes for 5
  
  
• Ask someone to hold the baby while you lie flat
  
  
• Try a 5-minute guided rest or breathing audio
  
  

5. Keep Your Essentials Close

Set yourself up to succeed. Having your go-to items in a single place (a tray, basket, or bag) saves time, energy, and frustration.

What to include in your “mum basket”:

• Water bottle
  
  
• Healthy snacks
  
  
• Lip balm
  
  
• Breast pads
  
  
• Phone charger
  
  
• A calming essential oil or roller
  
  
• A note to remind yourself: You matter too.
  
  

Need a Visual Reminder?

Here’s a daily checklist you can turn into a screensaver or pin to your fridge: