Looking for a quick energy boost as a mom who is totally drained and burned out? Do you need some tips that work fast and don’t include caffeine, or “sleep when the kids sleep?”
We all know how exhausting tackling the never-ending to-do list as a mom can be. Night wakings with a baby, staying up late with a teenager, stress, and managing the household. It can be tough to make it through the day without feeling like a zombie.
And maybe at the end of the day, you would love some alone time. Reading, chatting with a friend, or watching a show to unwind sounds amazing as long as you can stay awake!
Definitely sleep when you can! But you are also allowed to do things that fill your cup. Include a few boundaries, and staying up a little later could actually help your energy.
Productivity in motherhood looks different than traditional productivity. Hustling, doing more, and pushing through isn’t always productive. Different seasons require different energy and routines.
No matter what season of motherhood you are in, these energy-boosting tips can help!
They are all simple and take minutes. Pick one or two to try. You will be amazed at the difference they will make in your energy!
Quick Energy Boost Tips for Exhausted Moms
Tip #1: Gratitude
Gratitude comes up a lot, not just with mental health, but also with physical health. And it is for a good reason!
It is amazing how your mind has so much influence on your body. What you focus on expands.
If you keep telling yourself… I’m tired and think about every negative thing in your life; that is what you will focus on. Your body will respond physically to what your brain is focusing on.
This post from The American Brain Foundation says:
“Gratitude triggers the brain’s reward system, releasing hormones and neurotransmitters that have tangible physical and mental health benefits. Taking the time to focus on gratitude every day helps to improve our ability to manage stress, and it helps us develop a more positive perspective on life by restructuring neural signaling pathways.”
Plus, it literally takes 1-2 minutes to write down 3 things that your are grateful for, and only seconds if you just think about a few positive things.
- Action steps:
- The next time you are exhausted, think of 3 things you are grateful for and notice the instant energy boost!
- Bonus if you keep a gratitude journal or jar! It is actually fun to read all the positives that happened at the end of each month.
Tip #2: Drink Water
I know you’ve already heard this one a million times, but it is SO true. It takes seconds to drink a big glass of water. It really does give you energy. Our bodies are made of mostly water, so it makes sense that being dehydrated will make us more tired.
- Action steps:
- Fill up a water bottle the day before
- Drink from a fun cup or water bottle
- Set an alarm to drink more water
- Start with a glass of plain water before enjoying sparkling water, coffee, or your favorite drink.
- Add lemon, orange for a light flavor
- JUST DO IT…seriously, I know its so easy to get in our own way and make excuses for not doing these simple things. Sometimes you just need to take a few seconds to push yourself to do it until it becomes a habit.
Tip #3: Change Clothes AND Put on Shoes
Staying in your pj’s and comfy clothes all day is fine once in a while. But when you are totally exhausted as a mom and need to get stuff done, it is a recipe for feeling tired ALL DAY LONG.
Throwing on a pair of house tennis shoes works wonders for productivity. Hard floors can be tough on your feet. This can make you move slower and feel groggy without you even thinking about it. Shoes add some cushion and pep in your step.
- Action steps:
- Lay out clothes the night before
- Set an alarm to change and put on shoes if it’s not a habit.
Tip #4: Movement and Music
Now that you’ve got your shoes on, get moving! Even if it’s just for 5-10 minutes. It can be anything you like. A quick walk, stairs, jumping jacks, or even a short dance party. Music is also an awesome quick energy booster.
- Action steps:
- Create an energy-boosting playlist of your favorite songs.
- Hang a list on the fridge of movement ideas.
- BONUS if you can do some movement OUTSIDE. Fresh air does wonders for energy.
- Again—JUST DO IT…it is so easy to feel like you are so drained that it’s tough to get anything done. This movement will give you energy, though!
Related Post: Tips for moms to make time for exercise.
Tip #5: Simplify Your To-Do List
- Long lists add to the overwhelm and drain energy
- Check your to-do list for anything that can be delegated, automated, or let go
- Many hands make light work! Family and kids can help with household chores and running errands if needed
- Move less urgent to-dos to another day
- Let go of stressing about extra cleaning jobs and chores. Stick to the basics. A quick tidy-up is good enough. Leave the rest for a day you have more energy and time.
- Break big tasks into tiny steps
- Batch similar tasks together
- Answer messages, emails, or chores in one session
- Reduces mental switching
- Action steps:
- Brain dump everything on your mind and pick your top 3 to-dos.
- After that, take a few minutes to find anything that can be delegated or moved to another day.
- Decide to be grateful to get those 3 things completed. That is enough to ease some stress and get back some mental energy.
Tip #6: Brush Your Teeth
This one is also weirdly helpful in a couple of ways.
- There’s something about that minty fresh feeling that makes you feel clean and energized.
- When you are tired, your body naturally craves all the quick, not-so-nutrient-dense snacks. I know its So ANNOYING.
- Brushing your teeth will help prevent the afternoon snack slump. You know, the standing by the pantry and grabbing crackers and cookies for the 3rd time in the afternoon. And STILL HUNGRY!
- Lets be honest, the snacking might still happen, but even if it helps stop you from doing it one time that is a win.
- Action steps:
- Take 2 minutes to brush your teeth.
Tip #7: Use the Pomodoro Method
This method uses timers for focused work and rest/relaxation
Here’s how it works
- Pick a task or chore
- Set a timer and work for just 10-15 minutes
- This helps overcome procrastination and helps build momentum
- When the timer rings, set another short timer to rest
- Even 5 minutes of rest can reset your energy
- Stretch, breathe, drink water, step outside, read a few pages of a book.
- The times can be adjusted. 15-25 minutes of work is ideal, and then 10-15 minutes of rest.
This post explains the entire method and has more helpful tips.
Fun Fact: Pomodoro is Italian for tomato!
- Action steps:
- Pick something you think would be fun to do: read a book, scroll social media, or whatever you like.
- Pick a chore or task that needs to get done, set a 10 minute timer and make yourself work until the timer rings.
- Reward yourself with 10 minutes of a “fun activity.”
Tip #8: Create Simple Daily Routines
- Routines remove the guesswork and brain power needed to figure out “what should I do next?”
- They help build habits that you do without thinking. So even if your brain is tired and foggy, your body knows what to do.
- Reducing decision fatigue keeps things simple.
- Example:
- Morning reset, afternoon tidy, evening prep
- A weekly cleaning schedule
- Simple meal plan to avoid last-minute “what is for supper?”
- Action steps:
- Pick one routine to start using each day.
- A 5 minute morning, after breakfast, after school, or evening tidy up is a great start.
- Write it down and put it on your fridge.
- Set an alarm or reminder to do that each day.
- Everyone in your family can help with that routine in some way.
- Pick one routine to start using each day.
Conclusion
Exhausted times of motherhood are normal. Productivity as an exhausted mom will look different. It isn’t productive to compare yourself to another mom who is in a different season and is sleeping all night.
It is productive to do what you can to work with the season you are in. These quick energy boosting tips for moms are a great way to push through that tired zombie state. They help make sure your house and commitments don’t become chaotic. Without stressing about perfectly keeping up with everything.
Let’s encourage and support each other.
Try just one tip to try today and let me know how it goes in the comments below.
