21 Days of Mama Wellness

//21 Days of Mama Wellness
21 Days of Mama Wellness 2018-10-21T21:21:31+09:30

Welcome to 21 Days of Mama Wellness! This starts on 1 October but you can join anytime and simply start from Day 1ย ๐Ÿ˜Š

I’m doing the 21 Days of Mama Wellness because I’m in the process of moving house and wanted a way to incorporate self care and sanity into my daily routine while decluttering, packing and moving! I figured this would be a great way to keep myself accountable and to help other mums to incorporate self care into their busy lives too.

I’ll also have videos and posts on my Facebook page here:ย Mummy Mindset Masteryย  and on my instagram here:

Mummy Mindset Mastery Instagramย  otherwise I’ll be posting every day in here too!

So let’s jump right in!

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Day 1

Today, Iโ€™m writing one positive sentence starting with โ€˜I amโ€™ to repeat to myself every morning and every night this week.

My sentence is:
โ€œI am a calm, organized and compassionate mum.โ€ It can be more than one. I actually have 3 sentences ๐Ÿ˜‚ but I will repeat at least this one every morning to develop the habit.

Itโ€™s about practice and repetition to reprogram the beliefs I have in my subconscious and set new, better ones.

Repeating this to myself every morning will also help set up my day with the right mindset, energy and intention. I find it helps to say the sentence and visualise how I’ll feel as well.

Whatโ€™s your sentence starting with โ€˜I amโ€™?

 

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Day 2

I promise not all activities are this deep ๐Ÿ˜Š
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I think it’s important to get the mindset stuff happening right from the start and everything else will flow.
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So today is about our values. A lot of things shift when we become mums and we often don’t get time to reflect on ourselves and who we are now.
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The question for today is:
What values do I want to live more of in my life?
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Values help guide our decisions, our priorities and our mindset.
Go through the list and read each one and see how each one feels for you. Which ones resonate with you?
Do you want more fun? More humour? More creativity?
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For me, the values I want to live more of in my life right now are: compassion, family, purpose and strength.
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An important thing to remember is that once you’ve picked your values, you can always change it later on – it’s not permanent.
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Tomorrow, we’re going to incorporate them into our daily lives! ๐Ÿ’—
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Day 3ย 
Every morning we get an opportunity to start our days with purpose and love ๐Ÿ’—
Quite often though, we wake up thinking of all the things we need to get done and rush head first into our first task.
This sets the tone for the day. Usually if we rush as soon as we wake up, we don’t stop rushing until we collapse on the couch exhausted at dinner time.
All the values we picked from Day 2, we’re going to live them more by creating a beautiful morning ritual to start tomorrow so we can have more fulfilling and connected days.
Our morning rituals don’t have to be long 2 hour rituals unless of course you want them to be! ๐Ÿ˜†
I’m going to pick 2-3 things I’d love to do each morning that aligns with my values and will set my day up for success.
So my values are: compassion, family, purpose and strength.
The 3 things I’m going to do each morning are:
– do a guided meditation,
– decide on one thing I want to do with my daughters and commit to it (e.g. take them to the playground or take them for ice cream) and
– stretch my body.
I’m also going to exercise at least twice a week.
This will only take me 15 minutes on non-exercise days!
Activities that could be part of your morning ritual could include:
* go for a walk,
* read a chapter of a book,
* drink a cup of tea,
* have a hot shower,
* yoga or pilates,
* write in your journal,
* set your intentions for the day,
* write or decide on 1 thing you want to achieve on that day,
* and anything else you can think of!
What will your morning ritual include?
Can you see it aligning with your core values?
If you have any questions with this, give me a shout! ๐Ÿ’—
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Day 4
I know I was going to talk about Night Time Rituals today but Iโ€™ve decided that it would be better to give us some time to practice the morning rituals instead of jumping straight into another ritual! Letโ€™s keep it realistic ๐Ÿ˜†
So today, I wanted to talk about consistency and how we can stick to practicing our morning rituals every morning.
The first step is to review and ensure that your morning ritual involves the things that you actually want to do. Make sure it resonates with you.
And for those activities that you want to do but lack some motivation to actually do them like exercise or journalling or meditation, have a think about and write down the reasons why you want to do them. Why did you include them in your ritual?
Is it because you feel like you should do those things? Like they’re the ‘right’ things to do? If the reasons sound like those, the motivation will always be hard to find.
Have a think about what the benefits would be from including them in your ritual. Connect with how it would make you feel to do those activities every morning.
Focus on these benefits instead of letting your thoughts go to ‘I’m too tired’ or ‘I can’t be bothered’.
Also, keep yourself accountable by booking yourself into the exercise class so you can’t cancel without having to pay a cancellation fee or use an app like Insight Timer for meditation which shows you how many days in a row you’ve meditated if that helps you visually.
Set yourself up for success the night before with a great night time ritual which I will definitely talk about tomorrow!
Let me know how your morning ritual goes tomorrow, whether you did it and whether you encountered any obstacles ๐Ÿ’—
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Day 5

Ahhh evening rituals….the kids are in bed, the house is quiet and the next hour or so are mine. I can eat treats out in the open, watch something other than Octonauts and do something for me.

I love my evening rituals ๐Ÿ’—

Now, an evening ritual doesn’t have to start the minute the kids are in bed. I often start my ritual/routine about 30-40 minutes before bedtime. It gets me ready for a good nights sleep.

But on certain nights like Friday nights, my husband and I watch the Good Place on Netflix together and have hot drinks.

So an evening ritual must include activities that help fill up your tank and help you to relax and recharge.

This could include:

* Checking in with your partner and talk about your days and watch your favourite show.

* A nice, hot bath with magnesium flakes.

* A glass of wine or a hot cup of tea.

* Meditation.

* A short yoga routine.

* A gratitude exercise.

* Reading a book or magazine.

* Colouring in.

* Knitting.

* Listening to music.

* Chatting with friends.

* Using essential oils.

* Journalling and so much more!

What do you like to do that helps to recharge you?

Pick 2-3 activities and try them tonight.

Hot tip: Choose what time you’d like to go to bed and set an alarm 30-40 minutes before this and name the alarm: ‘Ritual Time!’ or something that will help you get your ritual started for the night.

My ritual includes a hot cup of tea, gratitude exercise and meditation. And because today is Friday, we will be watching The Good Place! ๐Ÿ’—

 

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Day 6ย 
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Today I want to share with you the apps that I use and love to help me with my overall wellness.
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These are my core apps that I use regularly on my iPhone.
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From the top:
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I use the Insight Timer app for guided meditation. It has over 12,000 free meditations!
I mainly listen to Sarah Blondin. Please look her meditations up and listen to one of them! I’m currently loving one of hers called ‘Learning to Surrender’ which is great for letting go.
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Hormone Horoscope is a great app to track your period and how the hormones are affecting your mood, body and even cravings. It’s great for becoming aware of why I’m so short tempered on specific days and why I have so much energy and patience on other days.
It helps us to allow for those times and to be able to schedule more me-time or time to just cocoon when needed.
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The MindBody app is what I use to book my pilates and exercise classes. There’s also yoga and meditation classes on there too. It’s super easy to use and you can book classes with just a click. So if one of your goals is to be more active or attend a meditation class, get this app.
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Ok, I included the Google Photos apps for those who have too many photos and not enough room on their phones to download more apps ๐Ÿ˜„ This is an amazing app that backs up ALL of your videos and photos and will also regularly do little ‘remember the time…’ collages from years ago which can be very cute and nostalgic.
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So they’re the main apps I use to help me for my mind, body and soul wellness ๐Ÿ˜Š๐Ÿ’—
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Day 7
Today’s activity is to go for a 10 minute walk.
It could be around the block, at the beach, along a trail or around your yard.
The goal is to get outside and get some air while moving your body. You could finish the walk with a 10 minute soak in the sunshine if you like.
We’ve all been for a short walk at the beach and also sat in the sunshine for a bit too!
We’ve been cooped up in the house for a week as we’ve all been sick so today’s walk and sunshine really helped to improve the overall mood ๐Ÿ’—
Let’s get moving!
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Day 8ย 

Today I’m going to message 3 people to tell them how much I appreciate them.

Showing gratitude is one of the best ways to increase our overall wellness.

Who will you message? Can you send them a message tonight?ย 

 

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Day 9

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Did you know that practicing gratitude helps you to:
๐Ÿ™ sleep better,
๐Ÿ™ improves self esteem,
๐Ÿ™ reduces comparisonitis,
๐Ÿ™ increases mental strength and also improves physical health.
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You don’t need a special gratitude journal to start or to practice it. I have one and I don’t use it ๐Ÿ˜‚
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Just think of 5 things that you are grateful for right now.
When you think of each one, sit with the thought and feeling for a few seconds before moving onto the next one.
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Want to take it to the next level?
Tell us the 5 things you’re grateful for in the comments.
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My 5 things that I am grateful for right now are:
being able to stay home to look after my girls while they’re sick, music, meditation, the beach and my strong mindset ๐Ÿ’—
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Day 10
Today is Day 10 of 21 days of Mama Wellness and it’s also World Mental Health Dayย ๐Ÿ’—
So today’s activity is to get in touch with at least 3 friends or family members and check in with them and ask how they are going.

You never know how much someone needs itย ๐Ÿ’—

 

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Day 11

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Listening to music is one of my ultimate favourite things to do. It can instantly change my mood, boost my mood or make me feel relaxed or help me sleep better.
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Listening to music has so many amazing psychological benefits!
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Today’s activity is to open up Spotify or Apple music or wherever you store your music and put together a playlist with all your favourite songs and music.
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The ones you love to sing along to.
The ones you know make you instantly feel relaxed.
The ones that bring back joyful memories.
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I love old school R&B, instrumental music, piano pieces, Disney classics and 80s classics.
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Put the playlist together and listen to it tomorrow or over the weekend. Play it for the kids too! ๐Ÿ˜„
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Day 12

They say laughter is the best medicine. I love watching comedies and having a good belly laughย ๐Ÿ˜„

So for a good belly laugh, here’s an oldie but a goodie from comedian Michael McIntyre about having children.

I’m sure some of you have already seen it but it’s always worth watching again because I’m sure ALL of you will relate to itย ๐Ÿ˜‚

https://www.youtube.com/watch?v=j1cFt2tWsI4

 

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Day 13

Let’s put on some music and have a mini dance party!

Warning: your kids will most likely want to join inย ๐Ÿ˜„๐ŸŒŸ

 

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Day 14

Sunday night!ย Time to recharge and relax for the week ahead.

Have a browse through Netflix or Stan or whatever TV series and movies you have and pick one or two choices to watch tonight with a glass of wine or cup of tea and some snacks.

By picking a couple of choices now, you won’t spend time or energy deciding tonight when you go to watch!

 

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Day 15ย 

Book in that appointment for you that you’ve been saying ‘I’ll do it tomorrow or later’.

That appointment for a massage, chiro, physio, manicure, podiatrist or haircutย ๐Ÿ’‡โ€โ™€๏ธ๐Ÿ’…

I’ve booked in a much needed podiatrist appointment!ย ๐Ÿ‘ฃย I know it’s not really luxurious ‘me-time’ but looking after yourself and your needs is definitely classified as self careย ๐Ÿ’—

 

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Day 16ย 

We’re going a bit deep today.

Is there something that you can forgive?

Is there something you can let go of?

It could be something big or it could be something small. You get to choose.

We can spend a lot of our lives carrying around the burden of the past or our mistakes or other peoples mistakes and sometimes we don’t realise it.

How would it feel to pick something you’d like to forgive and let go and move forward?

This is a personal activity so take your time and there’s no need to share if you’d prefer not to.

If you need support or guidance around this activity, please reach out to me or friends or familyย ๐Ÿ’—

 

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Day 17ย 
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Let’s take the time to celebrate you!
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As mums, we often celebrate the things our children, family and friends achieve and do but rarely think of ourselves.
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So here’s to you. You are inspiring. You are beautiful. You are loved. You are worthy. You are an amazing mum.
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What’s something you can celebrate about yourself today? ๐Ÿ’—
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I’m celebrating the fact that I had a proper, hot bath and soaked in magnesium flakes!ย 
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Day 18

Today I’m asking the question: how can you set better boundaries in your life for yourself?

Are you a people pleaser? Do you say yes to everyone then feel overwhelmed and stressed?

How can you learn to say no more often? Or prioritise better?

I’m going to write out how I want to structure my days and weeks tonight!

๐Ÿ’—

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Day 19
Face to face connection is so important and beneficial in today’s world of devices and social media.
I love catching up with friends especially those who I can laugh with, those who are supportive and non-judgemental. We all have those friends.
Tonight, why don’t you message one of them to organise a coffee or lunch date (preferably kid free! ๐Ÿ˜ƒ) in the next week or so? ๐Ÿ’—
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Day 20ย 
Have you got any earrings, necklaces, shoes or clothes that you got a long time ago but have never worn?
Because they were too bold or you were saving them for a special occasion?
Today is the day to wear them! Or wear them this week. Why wait for a special occasion?ย ย ๐ŸŒŸ
I’ve been decluttering and getting ready for moving house and have found a few earrings that I haven’t worn. So I’ll either wear them this week or donate them. Otherwise they just gather dust.
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Day 21ย 
We’ve arrived at 21 days!! Wow, didn’t that fly by!?
We’re going to end the 21 days of Mama Wellness with a great activity.
We’re going to write ourselves a love letter.
The way we speak to ourselves is so important and we often don’t speak to ourselves as kindly as we should.
For this activity, I’d love for you to write to yourself as if you’re writing to your best friend, the one you give non-judgemental support, kindness and love.
You could start your letter with:
๐Ÿ’— I am proud of you because..
๐Ÿ’— I am feeling grateful to you because..
๐Ÿ’— What I wish for you is..
If you’re finding this activity hard to do or are feeling a bit reluctant, start by doing a nice meditation like ‘Loving & Listening to Yourself’ by Sarah Blondin on the Insight Timer app before writing the letter.
This will help you get into the right mindset.
I hope the past 21 days of activities has helped you and given you ideas on how to give back to yourself ๐Ÿ’—