Like many of you, I come from a family of helpers. My parents were always first to volunteer, and I’ve proudly carried on this tradition. But as the years have progressed and I’ve struggled to juggle work, family, and everything in between, I’ve learned a crucial lesson: sometimes, being helpful means putting yourself first.
Sound familiar? You’re running from work to family commitments, trying to squeeze in exercise, social time, and maybe even studying. You imagined an idyllic family life, but instead find yourself snapping at loved ones for no reason. It’s time to make a few changes!
The airline advice to “put your own oxygen mask on first” applies perfectly to our daily lives. Are you so busy organising everything for your family that preparing healthy meals for yourself becomes optional? This can lead to skipping meals, snacking on whatever’s handy, or surviving on coffee and crackers. The result? Fatigue, irritability, poor sleep, and weight gain.
Read on if you’re interested to hear about a few things I did to lead to a happier less stressed mum (me!) in the house.
Meal Planning
I dedicate time on weekends to plan meals for the week. I stick to a few breakfast favorites and love a salad at lunch. My weekly shopping list always includes these essentials.
Reframe Your Thinking
Doing the weekly grocery shopping is not one of my favourite activities – is it anyone’s favourite activity? Instead of viewing grocery shopping as a chore, I see it as “taking time to plan and prepare delicious meals for our health.” This shift in perspective adds meaning and purpose to the task and I find myself less frustrated at the time it takes.
Prepare in Advance
I take a few minutes each morning (or the night before for early starts) to plan what and when I’ll eat. This prevents last-minute unhealthy choices. I pack lunches for my son of a morning and my husband gets his lunch ready the night before. Preparing lunch for myself at the same time, is quick, provides me with a healthy lunch and sometimes means there is time later for a short stroll around the block with the dog.
Make Time to eat and move
A quick stroll around the block at lunchtime can refresh your mind and boost afternoon productivity. Those 10 minutes could save you time in the long run! I recommend stopping for lunch rather than continuing to work whilst eating at your desk. Sitting down to chew slowly and eat mindfully, (preferably outdoors), can improve your digestion and reduce digestive discomfort.
Lead by Example
By prioritising self-care, you’re modelling healthy behaviour for your children. It’s far more effective than nagging! Make sure your children see you eating well, spending time in nature and exercising. They will remember that more than you reminding them that they need to get off their devices and move.
Remember, taking time for yourself isn’t selfish – it’s necessary. By fuelling your body properly, getting fresh air, exercising, and maintaining friendships, you’ll be refreshed and better equipped to support your family.
Your turn: What small step can you take today to put on your own oxygen mask first?
Kim Healey
Nutritionist
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