Realistic Self-Care Ideas for Busy Parents

By Cassie Monroe, Lifestyle & Routine Editor | Daily Life Column | Childcare Standards Council

When was the last time you did something just for yourself without feeling guilty, rushed, or interrupted by a small human needing a snack? If your answer is “I can’t actually remember,” you’re in good company.

As parents, we pour so much into our children that there’s often very little left for ourselves. And while we hear constantly about the importance of “self care”, the image we’re sold spa days, luxury candles, yoga retreats doesn’t always match up with the reality of life with children, work, a house to run, and maybe five minutes of peace if we're lucky.

But here’s the thing: self care doesn’t have to be fancy, expensive or time consuming. In fact, the most sustainable kind of self care fits neatly into the life you already live cheerios on the floor and all.

In this post, we’re looking at realistic self care ideas for busy parents. Think small, meaningful habits that help you feel more human and less like you’re running on empty.

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Why Self Care Isn’t Selfish (Even When It Feels Like It)

Let’s start with a reminder: taking care of yourself is not a luxury, it’s a necessity. You cannot pour from an empty cup, and your wellbeing matters just as much as anyone else’s in the family.

When you take small steps to look after yourself, you’re not only giving your body and mind what they need you’re also modelling healthy habits for your children. They learn by watching you, and when they see you rest, reset, and speak kindly to yourself, they carry those lessons forward.

1. Redefine What Self Care Means to You

Self care doesn’t need to involve bubble baths and essential oils (though if that’s your thing go for it!). It’s about doing what recharges you.

For one parent, it might be reading a chapter of a book before bed. For another, it might be going for a walk alone, or listening to their favourite podcast while folding laundry.

Start by asking yourself: What makes me feel more grounded? What do I miss doing that I used to enjoy? Even five minutes of that thing can shift your mood.

2. Make Use of Micro Moments

You might not have a spare hour but you do have pockets of time hiding in plain sight. These “micro moments” can become powerful chances to check in with yourself.

Here are a few ideas:

• Deep breaths while waiting for the kettle to boil

• A slow stretch before you get out of bed

• A positive mantra while brushing your teeth

• Grabbing sunshine for two minutes at the door before the school run

• Listening to a voice note from a friend instead of scrolling socials

  
  

When you stop waiting for the “perfect” time for self care, you realise it’s always been there just in smaller pieces.

3. Say No (and Mean It)

This one’s a biggie. Protecting your time and energy is self care. You don’t have to bake for every school fundraiser, chair the PTA and organise the class WhatsApp.

Saying no doesn’t make you a bad parent or person it makes you a balanced one. Reserve your “yes” for things that align with your values, and don’t be afraid to set boundaries where you need to.

4. Prioritise Sleep (Even If It’s Broken)

Sleep is sacred and often scarce when you’ve got little ones. While you might not be getting a full eight hours, you can take small steps to improve the sleep you do get.

Try:

• Going to bed 20 minutes earlier (phones away!)

• Having a consistent evening wind down

• Drinking a soothing herbal tea

• Dimming the lights an hour before bed

  
  

Even if you’re up in the night, better pre sleep habits can help you fall back asleep more easily. And yes, naps count as self care too no guilt required.

5. Create a Simple Morning Ritual (Just for You)

Before the house wakes up or once the chaos has subsided claim a sliver of the morning as your own. It doesn’t need to be Instagram worthy. It just needs to help you feel more you.

This could be:

• A hot drink in silence (or with your favourite mug)

• A 5 minute journaling session

• Pulling a card from a daily affirmation deck

• Watching the sunrise out the window

  
  

Little rituals become anchors in a busy day. They remind you that you matter, even in the quietest ways.

6. Move Your Body (Without Pressure)

Exercise can feel like yet another thing on the to do list, but reframing it as movement for joy can change your relationship with it entirely.

Forget the gym if that’s not your vibe.

Try:

• A dance in the kitchen

• A buggy walk through the park

• A short YouTube stretch session

• Gardening while listening to a podcast

  
  

It’s not about burning calories. It’s about reminding yourself that your body deserves care and attention, not just duty and exhaustion.

7. Ask for Help and Accept It

This one takes courage, especially for those of us used to “managing it all”. But asking for help is one of the kindest things you can do for yourself.

Whether it’s swapping childcare with a friend, asking your partner to handle bedtime, or saying yes when someone offers to run an errand lean into support. It doesn’t make you weak. It makes you wise.

8. Unplug (Even for 10 Minutes)

We all love our devices, but sometimes the constant pings and scrolls keep our minds buzzing when we really need rest.

Try taking a tech break each day even if it’s just ten minutes. Step outside, journal, or simply sit in silence. Give your brain room to breathe.

You’ll be surprised at how refreshing a little offline time can feel even if your little ones are still bouncing around in the background!

9. Celebrate the Small Wins

Did you drink water today? Tidy one drawer? Take a deep breath instead of snapping?

That’s a win.

Busy parents are often so focused on what they haven’t done that they forget to notice what they have. Keep a “done” list instead of a to do list once in a while. You’re doing more than you think and it all counts.

Final Thoughts

You don’t need to overhaul your life or find an extra hour in the day to practise self care. What you do need is permission from yourself to matter.

Try weaving one or two of these ideas into your week. Let self care be realistic, imperfect, and uniquely yours. Because when parents are well, families are stronger.

Here’s to finding your moments however small of peace, joy, and reconnection.