11 Ways to Take Your Self-Care into Fall

It’s that time of year! Fall, a fresh season, the cooling of and shortening of the days, all the cozy layers, candles burning, lots of hygge vibes. I love summer, just as I do all the seasons for one reason or another, but fall has my heart.

It’s a leaning in. A circling of the wagons. A focus on home and heart and time with family. It’s about hibernating and recuperating from the busier, longer, hotter days of summer. It’s the natural ebb to the flow.

And it’s also a wonderful time to layer on the self-care. I’m going to share several of the ways I care for myself in this season. It doesn’t have to be complicated. A little goes a long way.

Listen to the companion podcast Episode 20 HERE.

1.) Have a plan to get adequate Vitamin D.

Besides stocking up on high quality K2/D3 drops, I make a point to step outside first thing in the morning (usually with my warm lemon water in hand) and turn my face to the sun. Even if the sun isn’t shining, it’s still beneficial for resetting your circadian rhythm.

But if it’s too chilly out or the sun is behind the clouds, I will open all the blinds and turn on my “happy” light in the kitchen while I make breakfast. On nice days when the temperatures are still moderate, I lay out while the kiddos play and get a solid 20 minutes of sunshine mid-day.

2.) Stock your wellness arsenal.

I covered this in detail in my recent post Why and How I’m Stocking My Winter Wellness Arsenal. I also cover it in Episode 17 of the podcast, so check that out, too.

All that to say, I keep lots of fresh ginger, turmeric, garlic + onions on hand to use in soups, smoothies and warm drinks. Speaking of smoothies, don’t underestimate the nutritional power punch of the daily smoothie in keeping the immune system strong. This one is my favorite.

I also make sure to always have a fresh batch of elderberry syrup in the fridge. I use this recipe and also add the peel of one organic lemon, about an inch of peeled, fresh turmeric + about 10 whole peppercorns during the simmer step. This funnel + strainer in one makes this recipe a breeze.

I stock Echinacea/Goldenseal drops, Vitamin C gummies, and Vitamin D drops (along with a host of other remedies). I also make sure to have some ColdCalm, cough syrup and good teas on hand.

3.) Keep moving!

When the weather starts to get cooler, I naturally tend to want to stay inside more. Hunker down. Stay in my pajamas and putter. But I’ve found that consistently moving my body really boosts my mood + energy, especially in the fall transition. Even just ten minutes a day makes a huge difference.

I love this barre inspired workout, this yoga flow…oh, and this one, too. Even just a walk with my kiddos with some sprints, lunges, squats + push ups interspersed makes me feels super charged.

This fall I’m committing to at least 10 minutes a day of pilates or yoga. I aim to walk 2-3 x’s per week and I love to hike our local “mountain” a couple times each month. I’m always amazed at how good I feel after just a little movement.

4.) Schedule a weekly detox bath.

Okay, maybe more like bi-weekly. I love the simple tool of a detox bath all year around. But especially in the cooler months, it not only delivers on the self-care front it also boosts immunity + helps my body heal faster if I’m fighting something.

Check out this post for my recipe for a perfect detox bath, but currently I’m loving a mix of epsom salts (don’t be afraid to dump them in, it takes a good amount to make a difference), raw apple cider vinegar (about 1 cup) and some sort of oil – coconut, essential, body – doesn’t matter. Just something moisturizing, soothing and grounding.

5.) Take the time to reassess your goals for the year.

I love using the fall transition as a fresh opportunity to reassess the goals I set for the year, revamp where needed, dial down and get super specific so I can finish out the year on a high note.

So, take 10-15 minutes, a pad and a pen and write out your top 5 goals for the remainder of the year. Then break those goals down into action steps by month, week and day. Make them bite-size and they will be much easier to accomplish.

If you need some extra help or inspiration, grab my free Goals Guide that will walk you through the process.

6.) Come up with some seasonal meal ideas.

I’m not a big meal plan person. I take more of a “meal ideas” approach. I go through my favorite cookbooks, comb through my Pinterest board and write down all the recipes I want to try separated by breakfast, dinner, snacks, and desserts. We almost always do leftovers or a lunch board for lunch, so I don’t worry about that category too much.

Can’t wait to try this yummy dish. Then this soup. I think we will try these for breakfast one day. I’m putting a star by the recipes we love and, once I have enough, that collection will become our rotating seasonal meal plan. Hoorah!

My all time favorite cookbook (I use it almost every day) is Simply Real Eating. Besides Pinterest, this is where a majority of my meal ideas come from. So good!

7.) Get ready to make some warm drinks.

Seriously. Stock that warm drink cabinet.

Here’s what I like to have on hand:

  • Coffee – regular (my fave is FourSigmatic) + Swiss method decaf
  • Teecino Dandelion Carmel Nut
  • Golden milk blend (it’s easy to make your own!)
  • Organic chamomile flowers
  • Raw cocoa powder
  • Nutmilk + creamer of choice
  • Unrefined coconut oil
  • Collagen (like this one)
  • Redmond Real Salt or Himalayan pink salt
  • Raw apple cider vinegar
  • Local raw honey
  • Manuka honey (or this one)
  • Raw coconut sugar
  • Ceylon cinnamon, powder + sticks
  • Cardamom pods
  • Star anise
  • Vanilla extract
  • Black peppercorns
  • Lemons
  • Fresh ginger + turmeric

And then grab my FREE warm drink guide ——–>>>> HERE.

It has 9 of my favorite, healthy + healing warm drink recipes that are sure to carry you through the chilly months ahead.

Don’t forget to grab the guide! And you can also check out my Healing Drinks board for lots more inspo.

8.) Embrace the hibernating.

As much as it’s good to get out in the sunshine + move your body daily, it’s totally okay + even healthy to embrace the season of hibernating that’s coming. Don’t fight it. If you feel like staying close to home, stay close to home. If you need to “circle the wagons,” circle the wagons. You’ve most likely been going + doing all spring and summer, it’s good to slow down, pull in, rest + get refilled.

It’s okay to get some cozy pajamas (and wear them until noon), buy a new pair of slippers + a chunky cardigan, get out those warm blankets for the living room, light the candles and make some new fall blends for the diffuser. Embrace the hygge, embrace the hibernating.

9.) Start a new Bible study.

It’s a brand new season, so it’s the perfect opportunity to dig into a fresh book of the Bible or topical study. I love She Reads Truth and have since they started years ago. They have so many amazing studies to choose from. You don’t have to purchase anything either. You can follow along on their website for free.

I recently discovered The Daily Grace Co. and it looks like they have some fantastic studies, too.

Right now I use a simple ESV journal Bible and I’m working my way slowly through the Psalms. They are very fitting for current times. The Bible as a whole is just always relevant, living and active.

10.) Snag some fresh books.

I’ve always been a library gal. I like to check a book out and then give it back, no cost and nothing to store or care for. BUT over the last few months, when libraries closed, I started slowly building my own personal library of reference books. Books I will use and reuse and read and re-read.

Here are a few I’ve gotten so far:

The Postnatal Depletion Cure (we’re reading this together in October over on Instagram so come join us!)
5 Hour School Week
Rosemary Gladstar’s Medicinal Herbs
Mommy Diagnostics
Foraging with Kids

11.) Create your fall capsule.

Creating a capsule for each season is my favorite. It’s so much fun to re-invent + re-imagine the clothing I have and then re-incorporate it into the next season as much as possible. And then – the best part! – shopping to fill in any gaps.

While you’re creating your capsule, plan to give away/throw away/sell as necessary. It’s always refreshing to start a new season with a cleaned out + pared down closet.

My first stop for capsule inspiration is Pinterest – check out my style board here. I also go more in-depth on how to create a capsule wardrobe you love here.

There you have it! Eleven ways to take your #soulmindbodyselfcare into fall. I hope you enjoyed them.

Have any questions? Leave a comment! I’d love to hear from you.

Listen to the companion podcast episode HERE.

Go check out other episodes of The Self-Care Sessions.

For more self-care goodness, come join me on Instagram.

If you haven’t joined my email list yet, that’s a great place to find more of the same.

Let’s care for ourselves,

Hannah

P.S. Don’t forget to grab my FREE warm drink guide ——>>> HERE, so you can start the cooler months off on the cozy side!

5 Big Ways I’ve Simplified Our Every Day Life [To Create More Time for What Matters Most]

Nothing has been a bigger game changer for my life and my motherhood than finding specific ways to simplify so that I have more time (and energy) for what matters most.

These 5 things I’m about to share with you have come after nearly 8 years of motherhood. I’m hoping they will save other younger mamas lots of time and angst. Let them encourage and inspire you to make your own simple changes, too.

This isn’t an all inclusive list. What is your favorite way to simplify to create more time for the things that matter most?

Pssssst…. You can listen to the companion podcast episode HERE.

Need extra help in simplifying? Creating rhythms is so important. Grab the free guide today!

Let’s dive in…

1.) Declutter Everything

And I mean absolutely everything. All of your physical surroundings, but also your brain, your schedule, your priorities, right down to the number of tabs you have open on your computer. Everything. No man left behind.

Beyond the obvious decluttering Marie Kondo-style, here are a few ways I’ve also found to simplify my life via decluttering:

  • Toy rotation. Yes, this is even for you if you consider yourself fairly minimalist already. The basic idea is to have specific storage areas for toys. Ours are an IKEA system in the kids’ room, a cedar chest for their train set, a hall closet that contains all their art and games and puzzles and then a coat closet we’ve transformed into LEGO storage. Then each child gets a bin (right now the two boys share one) that houses “extras.” Every month or so we rotate, one for one style, so that old toys feel new again and there’s never too much down at one time. Listen to the podcast on taming the toy chaos HERE.
  • Eliminate pain points. If I find that a particular area (example: our laundry room/mud room) is causing me particular angst then I focus in there. I declutter, rearrange, rethink so that it starts working for us again.
  • Remove duplicates. I don’t have two of very many things at all. I keep my favorite, the very best and let go of the rest. The only exceptions are seasonal items.
  • Cut down on repetitive actions. One example from my personal life are throw pillows. I love a good throw pillow. But just not on our couch. I had them there for a while and found I was picking them up off the floor literally half a dozen times a day. Nope. Don’t need that in my life. So I moved them to our bed and they fit perfectly. Problem solved.

2.) Automate and Delegate

Two of my favorite words in motherhood. Ha. But truly, they are key to simplifying and saving your sanity.

Here are a few ways I apply them to every day life:

  • Get the kiddos involved. Kids love to feel needed (who doesn’t), but even if they’re not thrilled at the idea of helping, involve them anyway. I am always telling my kids, I am just one person. There are five of us in the home. We are all a team and we all have to pitch in order to be successful. We each have to do our part. My seven year old cleans the kids’ bathroom, folds laundry, empties the dishwasher, makes simple meals, pulls weeds, waters the garden, etc. My almost five year old helps with the laundry as well, emptying the dishwasher, vacuuming, pulling weeds, etc. Even my two year old puts away silverware, puts his clothes away, sweeps up small messes, etc. It may not seem like help at first, but before you know it, your kids will be helping to lighten the family load.
  • Find a reliable babysitter. I know this can feel so overwhelming. I am very picky about who watches my kids, so not just anyone will do. I start by asking someone I trust who they recommend. Word of mouth always wins for me. We currently have a sister duo who the kids love and I can trust.
  • Utilize grocery delivery or pick up. Seriously. I rarely step foot in a grocery store anymore. There’s no need to if you live in an area with grocery delivery and/or pick up options. Yesterday I had Instacart deliver groceries from my local market and Costco with in 15 minutes of each other. Fridge cleaned out, restocked, done for the week. Praise.
  • Set up intentional subscriptions. I used to resist them, but now they are my best friend. The trick is only setting up subscriptions for items and services that you already use on the regular. If you find you’re not using it, simply cancel. I keep a running list of my current subscriptions so I can monitor them. Here are some of my tried and trues: Branch Basics for non-toxic cleaning supplies, Butcher Box for the best meat, my local CSA for fresh, seasonal veggies, fruits, dairy, and baked goods, Honest Company for diapers and wipes, Mary Ruth’s Organics for amazing supplements for the entire family.
  • Automatic bill pay. Not much more to say here. I have all our bills set to automatically withdraw. I still get paper statements and review them, but don’t have to worry about missing payment deadlines.
  • Invest in a robot vacuum. I mean, you can invest in a house cleaner, too. I just haven’t made that leap yet because I honestly find cleaning therapeutic AND it’s hard to find a house cleaner who will use my non-toxic products. SO, a robot vacuum is one of my biggest hacks (besides the one load, one space rhythm). I’ve had this basic robot vacuum for almost two years now and it is still going strong. I run it a few times a week and am always amazed how much it picks up.

3.) Create Rhythms

This is a constant refrain of mine, but for good reason. Rhythms have completely changed my motherhood for the better.

Here’s why: they provide a flexible framework for each day, week, month, season so that I can stop reinventing the wheel.

I’ve written in depth about rhythms and share how to create them HERE.

4.) Don’t Over Think Meal Time

As mamas, planning, prepping and providing meals for our family is a huge part of our day to day life. So, I’ve done my very best to simplify the process as much as possible.

Here are a few ways I do that:

  • I make a meals idea list at the start of each week. I list seven breakfasts and seven dinner ideas based on what I have in the fridge and pantry. Generally it’s the same basic seasonal meals on rotation. I might throw in a new recipe now and then. If I do, I pull from my Food + Drink Board on Pinterest. This gives me the flexibility of choosing what I make on any given day, but I have the framework of “what” already laid out.
  • Lunches around here are almost always “board style.” Meaning: I grab a cutting board, pull out all the random odds and ends in the fridge and create a mix of healthy fats, protein, and carbs. Super simple. No plates. Everyone is happy.
  • I use a meal delivery service. I’ve been trying out Hungry Root for a week each month (not sponsored). I plan to use them more heavily during postpartum. I get a box with basic ingredients for 2-3 breakfasts, dinners and snacks, high quality ingredients that I would normally choose. It’s really helped simplify the whole meal process and takes a load off my “plate.” Ha.
  • I do my best to focus on simple, high quality ingredients. You can make a pasta with olive oil, olives, tomatoes, parm and Italian sausage taste like a $20 meal if you use really good ingredients. Even a salad tastes world class when made with simple, high quality ingredients. Don’t over think it. Buy what’s in seasons, buy local. Don’t get locked into the main course, side dishes, three hours of prep mentality.

5.) Capsule Wardrobes for All

Seriously. This has simplified my life in so many ways. And capsule wardrobes don’t have to mean only a certain number or items. Or all neutral. Or that you wear the same three things every day of the week. It can look however you need and want it to look.

For me, capsule wardrobes has significantly cut down on the amount of laundry we have for five people. They have cut down on decision fatigue because we only have what we love and actually wear.

I find my kids gravitate to the same few pieces just like I do. So capsule wardrobes just make so much sense.

I talk more about capsule wardrobes and how to build one HERE.

And I can’t not share my favorite clothing companies that focus on the capsule approach:

For Mama

For Kiddos

Listen to the companion podcast episode HERE.

Go check out other episodes of The Self-Care Sessions.

For more self-care goodness, come join me on Instagram.

If you haven’t joined my email list yet, that’s a great place to find more of the same.

Grab my Rhythms Guide for FREE and get started on creating your own today!

Let’s care for ourselves,

Hannah

Why + How I’m Stocking My Winter Wellness Arsenal

2 Comments

I could talk about this topic all day long. Truly. If you’d like to listen to the podcast episode related to this blog post, hop over here.

Stocking a winter wellness arsenal does take a little bit of planning, but it’s well worth the effort IMO. I love knowing that I have the tools I need to care for my family year around (leave a comment if you’d like a separate post on that!), but especially in the cooler months when our immune systems might otherwise take a little hit from lack of sunshine, more time spent indoors and cold + flu season ramping up.

In this post, I’ll be sharing why I stock a winter wellness arsenal and then how I stock it – what I’m making, products I’m sourcing and resources I’m utilizing to prepare for the cooler months ahead.

Why

Having a fully stocked wellness arsenal allows me to support my family’s health on a daily basis, prevent (proactive care is key!) and – when necessary – effectively address many common illnesses from the comfort of home.

It’s empowering. And we should feel empowered in this area, mamas. We know our families best. We know our children best. And there are so many natural remedies that are powerful and effective – several that use ingredients you might already have in your pantry or fridge.

This is not a knock against doctors or modern medicine. Both have their necessary and needed place. But I personally believe that place is predominantly for acute care.

When it comes to supporting my family’s health on a daily basis through preventative care measures and offering support during illnesses that simply must run their course, I love that I am able to be confident and prepared. You can be, too, mama. No degree or license required.

How

I have slowly expanded my winter wellness arsenal over the last few years. As I’ve gathered knowledge and confidence and I’ve found what works best for my family. Disclaimer: Please don’t take anything I’m saying here as gospel. Do your own research. Find what works best for your family. Keep asking questions, searching for the answers and never stop learning.

This past January everyone in my little fam got a horrible strain of the flu. I have never been that sick before, except for maybe an intense sinus infection in my teen years. I was down for about a week and it took me a few more weeks to feel like myself again. Through that experience I was able to test my winter wellness arsenal and found some great things to add to it as well.

This year I’m trying several new-to-me remedies. I plan to give them a go and see which ones work best for us, then repeat the tried and trues next year and leave the rest.

  • 4 Thieves Vinegar
  • Chamomile Tincture
  • Fermented Honey + Garlic

This is what I’m making to have on hand this year:

Quick note: most of the following recipes need to sit and “cure” for 4-6 weeks for best results. That’s why I talk about having to plan ahead a little bit. Starting now (late August/early September) will ensure you have what you need before the cooler weather hits.

Elderberry Syrup – An immune tonic that is full of flavonoids, potassium and Vitamin A and C. Easy to make and keeps well in the fridge. I give it as a preventative Oct-Mar a few times a week and up the dosage to twice a day at the first sign of illness. This is one remedy I’ve been using for a few years now and it is fantastic. I can personally attest to it’s benefits and will always have this in my winter wellness arsenal.

Fermented honey and garlic – A powerhouse duo! Both raw honey and garlic are superstars when it comes to immune support, prevention of illness and shortening the duration of an illness. This year is my first time making this combo, but I’ve been using both ingredients separately for years with great success.

Raw honey is soothing for sore throats while providing anti-viral anti-bacterial properties along with many amino acids, minerals, prebiotics and enzymes. If local raw honey is used, it’s also wonderful as an anti-allergen. It’s just an all around superfood.

Garlic is also anti-viral and anti-bacterial. It’s high in allicin which is produced when fresh garlic is crushed. This compound can prevent oxidative stress, may prevent some cancers and is an anti-inflammatory.

I plan to use this as needed for both prevention (if you don’t like the idea of eating it by the spoonful, I read it makes a tasty dressing or marinade) and during any bouts of illness. Overall, it was just super simple to make so I figured why not?!

Chamomile tincture – A gentle tonic that promotes relaxation, sleep, calms nerves and can assist with pain relief (think: teething and headaches). This one is new to me as well, although chamomile is not; I’ve been drinking the tea for a long time. And I just happened to have a big bag of loose, dried flowers so I thought I’d give this one a shot. I plan to use it in place of Tylenol whenever possible (saving that as a last resort).

Echinacea tincture + tea – A wonderful preventive and/or remedy that boosts the immune system, aids in respiratory issues, can reduce infections (think: ear infections and yeast infections), reduces inflammation and can provide pain relief.

I have used echinacea in both tincture and tea form for years, though more regularly as apart of my winter wellness arsenal beginning last year. I actually grew an echinacea plant this year (yay, me for keeping it alive! Ha) so I used fresh flowers and leaves/stems in my tincture. I dried a portion as well to crush and use for tea.

Echinacea is not recommended for long term/on going use. I only give it at the first sign of illnesses and try to taper off after a week, giving a break and then dosing again for a few days as needed.

4 Thieves Vinegar – Immune boosting and anti-microbial mutli-purpose tonic. This blend is super easy to make and can be taken for preventative care or immune system support at first sign of illness. This will be my first year using this, so I’m excited to see how it works.

I plan to dose similar to Elderberry Syrup, but probably only at first signs of illness. I’ve read to take it with raw honey as an added boost (will use my fermented garlic honey). This can also be used topically for skin irritations. As well as a surface disinfectant; just pour the strained liquid into an amber bottle with a spray top and use like an all-purpose cleaner. It’s worth a try!

Here’s what I already have on hand:

  • Fresh ginger, garlic, onions + lemons
  • Vitamin D3/K2 drops
  • Echinacea/Goldenseal tincture (a little left over from last year)
  • Sovereign Silver – I use this as a preventive immune boost, but also on cuts or skin irritations, rashes, etc. I’ve even read you can diffuse it, definitely trying that this winter. It’s just an all around awesome remedy to have on hand.
  • WishGarden “Get Over It” – found this during our flu bout in January when I was on my second week not feeling well. I think it really, really helped give me that extra “oomph” I needed to start feeling like myself again.
  • Essential oils (for diffusing and using topically): peppermint, eucalyptus, sweet orange

A month-by-month approach to stocking up.

I am taking a month-by-month approach to stocking up and I’m guessing that’s probably the best approach budget-wise for most mamas out there. While caring for our families doesn’t have to break the bank, it is an investment. I like taking it a little at a time. That allows me to reasonably fit it into our budget and also allows me time to consider what I really want and need.

A note on the month-by-month approach for 2020: I front loaded my most wanted items because it’s hard to know how supply and distribution lines will look in the coming months with the election craziness and any October surprises. That would be my only word of warning. When everything hit the fan in March many of the products and companies I’m going to share sold out very fast and were weeks behind in shipping.

Here’s what I’m planning to purchase over the next three months:

September

  • These immune gummies – we’re going to be traveling + these are so convenient. I also like to have them during the months when I’m not making elderberry syrup.
  • Bee Keeper’s Naturals family defense pack – good all the time and especially in the winter months but also amazing for travel.
  • Some sort of electrolyte boost for travel and for any illnesses that may arise. I’m still researching to find the cleanest one out there.
  • Essential oils: lavender, cedar, clove bud, tea tree
  • More ginger, garlic, onions + lemons

October

  • Rocky Mountain throat syrup – this is another product I discovered during our January bout with the flu and it is the only natural cough syrup that really works IMO. One dose and my kiddos and I were able to sleep without hacking.
  • Oils: thyme, pine, grapefruit
  • Vitamin C drops or gummies
  • Ionic Zinc drops
  • More ginger, garlic, onions, lemons and add fresh turmeric root

November

  • Glutathione – an awesome immune support, reduces oxidative stress, aids the liver, improves sleep, and helps with respiratory issues. I prefer to take the liposomal version.
  • Vitamin D3/K2 as needed
  • Orthomolecular Sinatrol – this is something new I want to have on hand this year because I’ve heard great things about it. From their company: “Helps support microflora balance, promotes normal mucus viscosity for healthy sinus function, and promotes a balanced inflammatory response.” I struggled with multiple sinus infections in my teens so I do my best to lower inflammation and support my sinus when I do get sick now.
  • Essential oils: lemon, cinnamon, cypress
  • More sovereign silver as needed
  • More fresh ginger, garlic, onions, lemons and fresh turmeric as needed

Never forget that food is medicine. And while genes are part of the equation, lifestyle largely determines how our genes express themselves. I would be remiss to not mention this point. I’m pretty sure if you’ve been around here long at all, you know I believe diet and lifestyle are the first line of defense when it comes to wellness. The food we are putting in our body, the products we’re putting on our body, etc, are paramount. We have to address those before natural remedies, supplements, and vitamins are going to do us any good.

Here are some of my current favorite resources that have helped me in building my winter wellness arsenal:

Books:

Rosemary Gladstar’s Medicinal Herbs: A Beginner’s Guide – this book kept rising to the top in all my research so I snagged it. And I’m so glad! It’s an easy read, but very detailed and helpful at the same time. I can tell it will be a book I reference for years to come.

Mommy Diagnostics (The Art of Taking Care of Your Family) – my midwife loans out her library and I just happened to grab this one. I’m so glad I did! It’s fantastic. Honestly, it’s really hard to find and super pricey. I found a copy for around $50 and snagged it because I really feel it’s just that good and a resource I will be returning to again and again. I wanted it on my shelf.

My Pinterest board Herbalism + Homeopathy – where I’m pinning all the winter wellness arsenal goodness. That’s were you’ll find all the recipes I return to again and again, as well as all the new ones I’m trying out.

Mary Ruth’s Organics – this company is one of my top choices when it comes to high quality supplements for my family.

iHerb – this is a new-to-me company and, so far, I love their selection. The minimum for free shipping is super low, shipping is fast and I haven’t had any problem with anything I’ve received. Ultimately, as convenient as Amazon is, I prefer to find alternate methods of purchasing wellness items, including going directly to the companies themselves.

Mountain Rose Herbs – one of my top resources for all things herbs, essential oils, natural remedies and other household supplies (think: beeswax candles). The only downside is they are 2-3 weeks behind in shipping so keep that in mind when ordering. I do love their sourcing and quality and will continue to purchase from them as needed.

There you have it, an overview of why + how I’m stocking our winter wellness arsenal this year. Has this post been helpful? If so, please pin and share and let me know in the comments!

Don’t forget to tune into the podcast episode on the subject.

Or check out other episodes of The Self-Care Sessions.

For more self-care goodness, come join me on Instagram.

If you haven’t joined my email list yet, that’s a great place to find more of the same.

Now you can download The Soul Mind Body Selfcare Guide: 30 Ways to Start Caring For Yourself When You Don’t Know Where to Start for FREE.

Let’s care for ourselves,

Hannah

Disclaimer: I am not a doctor. Everything health + wellness I share here is based on my own personal experience and research. Be your own advocate, mama. Search, ask, dig. Research and find the answers you need. You are worth it.

10 Ways to Care for Your Body

Today I want to talk about caring for our physical health in specific and holistic ways. Because how we care for our bodies affects how we care for our minds which affects how we care for our souls. It’s all connected.

The topic of caring for our bodies might immediately conjure up thoughts of $100 an hour massages or weekly pedicures or shopping sprees, that’s not what I want to talk about at all.

Now those things can have their place, but it’s my mission to redefine caring for ourselves. So that it’s accessible and applicable for every mama, everywhere. So, in this article I’m going to share ten ways we can care for our souls in consistent, tangible, life-changing ways. That don’t cost a lot of money or take a lot of time.

Let’s dive in…

1.) Don’t overthink eating well.

This topic can feel so loaded. Full of do’s and don’ts. Diet trends and 30 day plans. It can feel so overwhelming that we never even take the first step, or we do and quit soon after.

I have been there. Believe me. I’m a foodie so I’m not into all the restrictive eating and crazy diets. I love to look at eating well as a lifestyle. Not a restriction or a “30 days and done,” but the way that I live most of the time.

Because: I only get one life and one body and I want to be here to watch my babies grow up and have babies. I want to live to the fullest, be vibrant and full of energy way past the typical prime. That’s my WHY.

So, the big lesson I’ve learned? Don’t over think it. Keep it super simple, basic, just like whole foods. A few ingredients. High quality. Put them together and you have an amazing meal that fuels your body and brings healing to every cell.

This is going to look different for everyone, but one great place to start is committing to make a daily green smoothie. I usually make mine in the morning, but sometimes if I don’t get to it then, I fit it in for an afternoon pick me up.

Don’t know which recipe to try? Start with this one, this one or this one. So delicious, so simple and a great way to get whole foods into your body on a daily basis.

Once you’ve got the daily green smoothie habit down, start working on something else. Commit to drinking a warm glass of water with fresh lemon juice first thing in the morning. Commit to incorporating veggies into every meal. Make ingredient swaps like: coconut oil, olive oil, grassfed butter or ghee in place of standard vegetable oil or margin. Swap raw honey, pure maple syrup or coconut sugar for granulated sugar. Swap whole fat, organic, grassfed dairy or clean non-dairy options for conventional dairy products.

One step at a time. One habit at a time. A little goes a long way.

PS This is one of my favorite ladies to follow (her blog and insta are amazing!) for inspiration when it comes to eating well as a lifestyle.

2.) Switch to non-toxic personal care products.

We can’t under estimate the impact products make on our health. Especially when we use so many as women, just in a single day.

Switching out our skincare and makeup products for non-toxic options can go a long way in reducing our exposure to so many hormone and health disrupting chemicals.

Where to start? Deodorant. I know what you’re thinking, but natural deodorant has come a long, long way. I use this brand and really want to try this brand. Also, read this article for great info on detoxing to get the most out of your natural deodorant.

Second: body lotion. Our skin is our biggest detox organ, let’s not suffocate it by slathering on chemicals. Switch it out for something completely natural like this oil or this body butter.

Third: skincare. The quality of my skin transformed so much when I traded in my conventional skincare products for non-toxic ones. Ones where I could read (and even eat!) every ingredient on the bottle. This is by far my favorite skincare company. This one is so amazing, too. I also love this one.

Fourth: makeup. This one can feel really overwhelming, especially if you’re used to a certain feel, result and quality in your makeup. And you shouldn’t have to sacrifice any of those while also putting non-toxic products on your skin. This is my favorite non-toxic makeup company. I also like this one and this one.

Fifth: hair care. This one was the hardest for me to switch out. Not going to lie. It’s really hard to find high quality, non-toxic hair care that actually works. But about a month ago, I came across this brand and I am sold. They don’t gum my hair up or weigh it down. They make my hair feel clean and fresh. But I also feel good about what I’m putting on my scalp. I love this, this and this product of theirs.

PS Check out this blog post for a full run down of all the skincare and makeup products I use on a daily basis.

3.) Grab a heatpack.

A heat – what???? Yes, a heatpack. But not just any heatpack. A non-toxic, 100% cotton, made with love heatpack. It’s something so simple that will change your life.

Because heat ministers to the deepest parts of who we are. Think about a warm bath or sunshine, a cozy blanket or a crackling fire on a chilly day. A heatpack is that little bit of healing heat you can take with you wherever you go, whenever you need it most.

  • I warm mine for about 3 minutes in the microwave and tuck it into my covers to warm up the sheets while I’m getting ready for bed.
  • I also use it to warm up in the middle of the day when I have a chill. I’ll put it over my feet when I’m sitting on the couch watching a show in the evening.
  • I lay it over sore muscles when I need tension relief.
  • I use it between my legs or over my lower abdomen for cramping and period discomfort.
  • I use it across my chest for anxiety relief.

So many uses. Worth every penny. Go grab one – and pick a darling cover to go with it.

PS Lindsay- founder of Simply Handmade Heat – is a dear friend. She has a heart of gold. She also has a wonderful, thriving Insta page. Go follow her and give her some love!

4.) Move consistently.

This can feel like another loaded topic. Along with eating well, we tend to overthink movement. Get sucked into all the trends, the do’s and don’ts.

It doesn’t have to be a punishment or an attempt to “even out the scales.” We have to look at moving our bodies as a way we honor them, honor ourselves. As a way we care for ourselves on the deepest level.

And we don’t need to put qualifications on movement. Or subscribe to one way and one way only.

Movement can look like:

  • a walk in the neighborhood with our kids
  • a yoga flow before bed
  • squats and pushups in the backyard while the kids play
  • a 15 minute HIIT work out
  • an hour at the gym if that’s what lights you up
  • a pilates class in person or online
  • dance cardio
  • tennis
  • swimming

So, let’s not overcomplicate it. Let’s not say it has to look one certain way. Let’s just move our bodies consistently. Because they’ve been so good to us and we want to be good to them.

PS If you need some inspo, here are a few of my favorite, free online workouts: HIIT, yoga and barre inspired.

5.) Find a doctor who is right for you.

This can be easier said than done. I know. But I also know that I’m the one who suffers most if I put off finding a good doctor. Now I go in for a well visit around 12 months postpartum after every baby. Even once we’re done having babies, I plan to go in every couple years to make sure that I am staying on top of my hormone health, my thyroid and any other issues that arise.

When we have nagging physical symptoms we can’t resolve, gosh, that can be so draining mentally and emotionally. I know it takes a lot of work to find a doctor and then go through all the appointments and procedures that may be needed. But it’s so worth it for our health, mama. Especially if we can be proactive and circumvent things from happening in the first place or at the very least from getting worst.

I wish I’d learned this lesson earlier. I might not have been diagnosed with borderline Hashimoto’s when I was pregnant with my third. Or had to wean my baby early so I could do intensive protocols for two major gut infections that were affecting my health. Take it from me.

PS I actually wrote a detailed blog post on this exact topic. You can check it out here. I cover how to find the right doctor, how to prep for your first appointment and several different tests you might want to ask for when you go.

6.) Optimize your sleep.

Whoo. I just keep hitting all these loaded topics, don’t I? Ha. I know sleep can be a touchy subject especially if you’re a mom of littles. Those early years are rough. And sleep is bound to be scarce or at the very least very disrupted. No doubt.

BUT. As a mom to three (almost four!), I’ve learned over the years several ways to optimize the sleep I do get. I’m not going to paint a picture of a 3 hour evening routine and 9 hours of sleeping bliss for you because I know that’s not reality. And would probably have you clicking away faster than I could say snooze.

Instead let me share with you bullet point style several ways to optimize the sleep you DO get. Whether it’s two hours or four or 7 hours broken into 30 minute increments.

  • Wear blue light blocking glasses after sunset
  • Drink 1/4 cup tart cherry juice in the afternoon (high in melatonin)
  • Shut off all screens an hour before bed
  • If you wake consistently around 2-3am try eating a small, protein heavy snack before bed (spoonful of almond butter)
  • Use black out blinds and/or a sleep mask
  • Keep your room cool
  • Use ear plugs if you can or least white noise
  • Go to bed and wake up at consistent times even on weekends
  • Remember that the most important hours when it comes to sleep benefits are between 10pm-2am. If at all possible, aim to be asleep during that time
  • As soon as you can after waking get into natural light or use a sunlight therapy lamp to reset your circadian rhythm
  • Add in a magnesium supplement. I love to take 400mg of magnesium glycinate before bed or use the Natural Calm powder if I need to get my bowels moving.

PS Sometimes you do need help getting the baby to sleep. I wish I could go back and do so many things different with my second. I was exhausted and overwhelmed at the time. But this I know – I could never (or should say would never) live through another season like that without trying several things first. Like taking this course on baby sleep and consistent chiropractic care for baby. Just to name two.

7.) Make sure you’re hydrating.

I think hydration is one of the most underrated aspects of caring for ourselves. It’s simple, straight forward, but often over looked or even forgotten. But we can make it fun! And comforting! And healing! And a sprinkle of sweet pauses through out our day. It’s all in how we approach it.

I cannot get enough yummy, healing drinks. Of course, some good, filtered
water hits the spot most times. But I like to get a little creative and use my
drinks to not only stay hydrated, but sneak in some good fats, protein and
healing herbs whenever possible.

Above and beyond my 8 glasses of filtered water, I drink 2-3 healing drinks
a day. I love a good, organic coffee, but I try to stay super light on the
caffeine. Sometimes I make this dandelion tea. Or a golden milk latte. Or
some of my favorite mushroom coffee. Any and all of these can be served
piping hot or iced. You can also check out my Instagram highlights where I
share all my favorite coffee substitutions.

PS I have two great resources for you on this topic:

1.) I put together a video with all of my hydration tips in one place.

2.) I put together a FREE guide with all my favorite drink recipes: Grab my Healthy + Healing Warm Drink Guide here.

8.) Take a regular detox bath.

Incorporating a detox bath into my self-care routine is one of my favorite
things to do. I take one 2-3 times per week. It’s calming, healing and
relaxing. A good detox bath is just what the doctor ordered any time of year, but especially when our detox and immune systems need that extra boost.

Here’s a post I wrote with my favorite detox bath recipe, plus the one thing
you can do to maximize the benefits of your detox bath (bonus: it doesn’t
cost much or take much time).

PS Detox in general is so important. And something our body is doing on a daily basis whether we realize it or not. But if we can jump in and support it in its natural processes, so much the better. Other ways to do this?

  • Infrared sauna
  • Sweating it out through movement
  • Dry brushing
  • Staying hydrated with lemon water or dandelion root tea
  • Lessoning the burden on our livers by cutting down on caffeine, alcohol and sugar consumption.

9.) Add in Some Supplements

My number one priority is always to focus on eating whole foods that
support my body and my health in all the ways. But when and where I need
some extra support, I like to have these supplements on hand:

  • A good Multi-Vitamin. I love and use Megafood’s Mama and Baby 2 prenatal. But anything by MaryRuth’s Organics is excellent, too.
  • Collagen. I add this right into my daily smoothie.
  • Zinc. Proper zinc levels help support the immune system, skin health and so many other processes in the body.
  • Vitamin D3 drops. To help keep my levels optimal when I can’t get as much sun (I usually supplement October – April). If you’re not sure what your Vitamin D Levels are, have your preferred practitioner check them.
  • A methylated B-Complex. I take this only in the morning otherwise it can tend to disrupt my sleep.
  • Magnesium. I take 400mg of magnesium glycinate every night before bed.
  • Elderberry. The QUEEN of preventative measures. Especially in the cooler months. You can even make your own. Here’s the recipe I use.

10.) Create Your Own Self-Care Routine

Grab a piece of paper and a pen. Don’t worry – this is going to be fun!

Make three sections: Morning, Mid-Day and Evening.

Write down: the time you usually wake up and then list the things that help you start the day off right.

Do the same for Mid-Day: the time you usually eat lunch and the things that
give you a little pick-me-up (if you’re a mom, you can focus this middle
section around nap time like I do).

Do the same thing for the Evening section. Now you’re done. This is the outline for your self-care routine.

Take it for a spin tomorrow and see how it goes. It will take a little trial and
error, but you’ll figure out a routine that works for you. Yoiu might always do everything on your list every day. It might shift and change with the seasons. But you’ll have a framework to use, to refer to, to make sure you are caring for yourself in consistent, tangible, life-changing ways.

Here’s an example of my morning self-care routine to get you started:

  • Wake up at 7am
  • Do my skin care routine
  • Drink a glass of water
  • Spend a few minutes in the Word + prayer
  • Get dressed
  • Do my hair + makeup
  • Make my bed and tidy my room + bathroom
  • Drink a green smoothie + eat a high protein/high fiber breakfast
  • Do the most important thing on my to do list

PS I wrote a full blog post on creating your own self-care rhythms. Check it out here!

This list is by no means exhaustive. Have anything to add? Let me know in the comments!

Aslo, have any questions for me? Leave them in the comments, too, and I’ll be happy to answer! You’ve got this, mama. Never fear! One breath, one step, one day at a time.

For more self-care goodness, come join me on Instagram.

Or check out my podcast The Self-Care Sessions.

If you haven’t joined my email list yet, that’s a great place to find more of the same.

For more self-care goodness, come join me on Instagram. And if you haven’t joined my email list yet, that’s a great place to find more of the same. Check out the side bar (or scroll all the way down if you’re on mobile) to view all the freebies I’ve created just with you in mind. I hope you find something helpful.

Let’s care for ourselves,

Hannah

Disclaimer: I am not a doctor. Everything health + wellness I share here is based on my own personal experience and research. Be your own advocate, mama. Search, ask, dig. Research and find the answers you need. You are worth it.

10 Ways to Care for Your Mind

A while back on Instagram stories, I put up a poll asking if people struggled with knowing how to care for their minds. A majority said yes.

So, here I am to talk about caring for our mental health in specific and holistic ways. Because how we care for our minds affects how we care for our souls which affects how we care for our bodies. It’s all connected.

And even though caring for our minds can seem rather nebulous and elusive, it’s extremely important. And probably a lot more simple than we even realize. In this article I’m going to share ten ways we can care for our minds.

Let’s dive in…

1.) Do a social media detox.

Let’s start with the big hitters first. There’s no reason to beat around the bush. We live in a day and age when we are bombarded 24/7 with information. Non-stop news. Non-stop pings. Non-stop notifications. Non-stop. Of course this is going to affect our mental health.

Also, our social circles have exploded. They used to contain only immediate family and close friends with maybe a handful of distant relatives or acquaintances. Now with social media we are literally invited into intimate moments of peoples’ lives whom we’ve never met, will never meet. One minute you’re scrolling through the Explore tab on Instagram and the next minute you’re crying reading someone’s post about how their child just died of a brain tumor. We were not meant to carry the scope of burdens we carry.

This doesn’t even cover the struggle with comparison, remaining authentic, being present in our off-screen lives… Perhaps another blog post for another time? Yes, and here it is if you’d like to read it.

So let’s detox. Regularly. Delete the apps. Put the phone in airplane mode. Better yet, just turn it off. Unplug. Let it rest. It will be there tomorrow, a week from now, a month from now. Heck, what did we do before social media? We lived our lives, but with a whole lot less stress and mental overwhelm. Social media can be an amazing tool…when it’s used appropriately. Let’s use it but with firm boundaries.

TRY: designating a day or two a week where you are totally social media free. Maybe even take a longer sabbatical, like a week or two every quarter. See where it leads you. At the very least: turn off your notifications.

READ: Digital Minimalism by Cal Newport and my blog post: Self-Care is a Social Media Detox

2.) Cut out sugar/alcohol/gluten/dairy.

I can’t talk about mental health with out talking about this. Yes, it’s hard. Yes, it sucks. At first. Maybe for a long time. It’s not easy to give up our crutches, especially our mental ones. But it needs to be said: over consumption of sugar, alcohol, gluten and conventional dairy in particular are detrimental to our mental health. They contribute to so many diseases and cause inflammation to run rampant in the body.

I wouldn’t ask you to do anything I haven’t done. I did a strict elimination diet last May and June. I cut out sugar, alcohol, gluten and dairy (plus a few other foods I discovered I was sensitive to) for 60 days. It wasn’t easy, but I felt immeasurably better. I don’t advocate elimination diets for the long term; I definitely feel like the mental health benefits start to wane around the 60 day mark, simply because restriction can mess with your head.

But that elimination diet helped me see how good I could feel without all the junk. And I eat some of the items I cut out now sparingly, in moderate amounts, on special occasions. I don’t feel deprived, in fact, I feel free knowing that I’m caring for my body so I can feel my best.

I’m currently back to cutting gluten out entirely. I feel it’s what is best for me in this season, to support my body and promote deeper healing. Anyways, that’s a little bit of my journey just so you know I’m not just spouting off things you should do without the actions to back them up. I’m with you, mama. You’re not alone.

TRY: an elimination diet. Give up sugar, alcohol, gluten and dairy for at least 30 days, 60 days if you’re brave. See how you feel. It’s possible you might have more mental clarity than you’ve had in years.

READ: Do An Elimination Diet to Uncover Food Allergies or Sensitivities

3.) Purpose to keep actively learning.

I was totally burned out after I finished my masters degree. I read so many books. I wrote so many words. Then I met my husband and our whirlwind fairy-tale began. A little over a year later we welcomed our first child and then…life. It can get away from you if you’re not intentional.

What I’m proposing is to be active with your learning. Intentional. Focused. Make a list of your interests, passions, the subjects that really light you up. It can be anything. Remember: we’re not in school any more. Anything goes. There’s no failure or grades or task lists. Learn for the sheer love of learning. And when I say be active, I mean don’t be passive only. Because I believe we’re all learning all the time. Learning is something that comes naturally to us as human beings. But we can get burned out, distracted, overwhelmed, busy with life and we make the excuse that we just don’t have the time. But we do. We just have to carve it out. Be willing to actively learn. This will go so far when it comes to caring for our minds. What we put in is what we get out.

TRY: keeping a running list of books you want to read, courses you want to take, areas of interest you want to study. Get a library card, sign up for Audible, download podcast episodes so they’re ready to go. Create learning rhythms in your days: i.e. Tuesday evening is screen-free and you curl up with a book and a warm drink… or Saturday you steal away to a coffee shop to listen to a podcast or work on a course in something that interests you. Take it as far as you want to go.

READ: How We Learn by Benedict Cary

4.) Practice being present.

Let’s break this down so it doesn’t sound so “pie in the sky” as it always has for me. Especially if you’re a mom of little ones and you feel like your head is about to explode most of the time. Like HOW can I possibly practice being anymore present. I’m needed 24\7 and I just want to escape. I get it. I live it, too. Motherhood is the hardest and best thing I’ve ever done.

But I’ve realized that my mental health depends on being mindfully aware of the present moment. Here are some specific ways I’m working towards that goal:

  • Limiting social media and screens in general
  • Practicing yoga daily
  • Accepting help so that I have more mental space to be present
  • Learning how to breathe more deeply and fully
  • Meditation
  • Journaling my prayers
  • Keeping a gratitude list
  • Establishing key rhythms that anchor my days and weeks

TRY: any or all of the above. But also try making space and some time to sit down and really get honest with yourself: what do you need personally to feel more present in your life? Write down your answers and then take action. Everyone’s journey will be different.

READ: How to Breathe by Ashley Neese

5.) Daily brain dump

This is such a useful tool. I love to do this before bed, but really anytime that I am feeling overwhelmed. It’s just what it sounds like: I dump all the stuff that is swirling around in my brain out on a piece of paper or the notes app in my phone. When I see it all in black and white what I thought were big things look smaller and sometimes the seemingly smaller things jump out at me and I realize they need to be made priority.

TRY: grabbing a piece of paper or a notebook, a pen and a few minutes of quiet. Write down anything and everything that comes to mind, no matter how little or insignificant it seems. Clear it all out of your brain. Once it’s on paper, you can see it for what it is. Then you can prioritize or scratch it out or just let it be. Let it go.

READ: The One Thing by Gary Keller

6.) Set clear boundaries.

Few things have done more for my mental health than learning how to set boundaries. It’s not easy. It can be really hard and heart breaking. And it doesn’t come over night, it takes time and it’s really a life-long journey. But boundaries are essential to mental health. I went through an intense season after my second baby was born where everything came to a head. I struggled with being anxious, irritable, frazzled, depressed and angry… the truth is I still do at times because that’s life and we live in a broken world. But learning how to set boundaries has eased those things considerably. It’s made my confidence and peace soar. It’s been a game changer.

Here’s the truth, mama: you can’t be all things to all people all of the time. Something has to give. And if it’s always you, you’re going to burn out and end up resenting yourself and those you love most. And that’s no good for anyone.

TRY: identifying a problem area in your life, identify your limits in that area and then setting clear boundaries based on those limits. I wrote a whole blog post on this topic and you can read more here.

READ: Boundaries by Cloud and Townsend

7.) De-clutter trouble spots.

They say that physical clutter is mental clutter, and I have found that to be very true. Maybe you have, too, mama? When my physical surroundings are chaotic, so is my mind. And when I can’t control all of the chaos, it certainly helps that I can control the amount of clutter in my life. We get to decide, mama, what stays and what goes. What is serving us, what we love and use and need, and what we don’t.

It is simply amazing to me how decluttering a physical space in my home or decluttering my phone apps or camera roll or people I follow on social media or bookmarks on my browser or events on my schedule or tasks on my to-do list instantly lightens my mental load as well.

If you feel the need to de-clutter your whole house, have at it. But if you don’t know where to start or want to start slow, start with the pain points, the trouble spots.

A few examples:

  • The mudroom/laundry room situation.
  • The kitchen cabinets.
  • The bathroom vanity.
  • The car.
  • Your closet.
  • The kiddos’ toys.

TRY: picking a trouble spot, setting the timer for 20 minutes and decluttering your heart out. Have three bags: throw away, give away and sell. When you’re done with your trouble spot or the timer goes off, take the three bags and do what you need to do with them: dump it in the trash can, put it in the donation box, or take pictures and list to sell.

READ: The More of Less by Joshua Becker

8.) Get outside.

Do you ever feel like your brain is on fire and you need some fresh air just to cool it off? Just me? Ha. Simply getting outside for 5-10 minutes makes such a difference in my mental health. It doesn’t have to be anything complicated, just stepping outside barefoot on the ground and taking some deep breaths helps so much. Sometimes I’m able to hike a local trail. Sometimes it’s a walk in the neighborhood. In the summer, we try to fit in several camping adventures or longer day hikes. In the winter, we bundle up to walk around the backyard or sit in a sunny window.

Any little bit helps. It helps me re-frame, reset. Just getting fresh air in my lungs can rejuvenate me, get me out of my own head and more into my body. Nature is an amazing thing.

TRY: going for a walk, doing some stretches outside while the kiddos play, laying on a blanket in the yard, sitting in a sunny window with a good book, planning a hike in a local nature preserve or – go big or go home – a trip to a sunny, outdoorsy destination like Glacier National Park.

READ: The Nature Fix by Florence Williams

9.) Give the screens a rest.

In our modern society almost everything we do revolves around some sort of screen or another. Which is amazing progress, some of it absolute magic, like FaceTiming loved ones who are far away. But screens can also steal our mental peace if we let them and even cause physical symptoms like headaches, eye strain, disrupted sleep from blue light exposure or disrupted cell function from EMF exposure. Just to name a few.

It’s refreshing and healing for our minds to do something that doesn’t involve a screen. Like journaling in an actual notebook with a pen. Writing a snail mail letter to a friend. Flipping through a magazine in the bath. Reading a hard copy book in bed at night. Let’s give our brains a break from over stimulation by giving the screens a rest.

TRY: any of the above. Also, try designating screen-free times in your days or weeks. i.e. no screens before you’ve done your morning rhythms or no screens two hours before bed. Maybe you do a screen-free evening a week where you read books, play games or talk instead.

READ: 12 Ways Your Phone is Changing You by Tony Reinke

10.) Automate and outsource.

Relieve some of your mental load, mama. We do so much every day. It’s good and it’s beautiful, but it’s also hard and exhausting. There is nothing wrong with removing some of the burdens, delegating some of the tasks, outsourcing jobs or automating shipments of things you need and use all the time.

Every season is going to look different. Some seasons you’ll have more margin and energy and others will lean super heavy on the automation and outsourcing. And that’s okay. The important thing to remember is this: you were not meant to operate beyond a certain mental capacity without relief. When we’re over-extended and over-whelmed and over-worked all of the time, it will eventually lead to a break down.

So, accept the help, mama, but if the offers don’t come, go out and get it. Ask for it. Hire it. Pay for it. Because your mental health is worth every penny.

TRY: looking at your to do list and determining if anything can be outsourced or automated. Think about: having your groceries delivered, a meal service to deliver ready-made meals or meal kits to cover a couple nights a week, subscriptions to items you routinely purchase and need, a house cleaner to do a monthly deep clean, or automating all your bill pay.

READ: Less Doing, More Living by Ari Meisel

What do you think, mama? Was this helpful? I’d love to hear your thoughts in the comments.

Listen to the companion podcast episode HERE.

For more self-care goodness, come join me on Instagram. And if you haven’t joined my email list yet, that’s a great place to find more of the same. Check out the side bar (or scroll all the way down if you’re on mobile) to view all the freebies I’ve created just with you in mind. I hope you find something helpful.

This image has an empty alt attribute; its file name is Email-Banner-4-1024x360.png

Let’s care for ourselves,

Hannah

Disclaimer: I am not a doctor. Everything health + wellness I share here is based on my own personal experience and research. Be your own advocate, mama. Search, ask, dig. Research and find the answers you need. You are worth it.

10 Ways to Care for Your Soul

Today I want to talk about caring for our spiritual health in specific and holistic ways. Because how we care for our souls affects how we care for our minds which affects how we care for our bodies. It’s all connected.

And even though caring for our souls can seem a little woowoo or “out there,” it’s everything. So I want to try and make it accessible and applicable to every mama, everywhere. In this article I’m going to share ten ways we can care for our souls in consistent, tangible, life-changing ways.

Disclaimer: I’m coming from a specific worldview in this article. I am a born-again believer in Jesus Christ. I have a personal relationship with Him. I believe that He died on the cross for my sins and the sins of everyone who has ever or will ever exist, that all we have to do is accept that free gift in order to be saved, that He was buried and that He rose again three days later. I believe I can speak to Him anywhere, anytime without anyone else mediating. I believe that every word in the Bible is infallible truth. And I believe that when I die, I’m going to be instantly present with Jesus.

Let’s dive in…

1.) Immerse yourself in truth on a daily basis.

In our modern world we are bombarded day in an day out with bad news. Truly. It almost feels inescapable sometimes. We certainly can’t control all of it unless we want to live in a bubble, but we can control a lot of it.

We can choose who we follow on social media platforms.

We can choose what shows and movies we watch.

We can choose whether or not we tune into the news.

We have a lot of choice in the matter. Bottom line. We may not be able to control anyone or anything else, but we are in control of ourselves.

So how do we immerse ourselves in truth on a daily basis? The number one way I do this is by reading the Bible every day. Almost always first thing in the morning before I leave my room. Some days I only have a few minutes, some days longer. Some days I read a chapter or part of a chapter, but I almost always try to read at least one verse that can go with me into my day.

I start by letting truth in, than I move through my day intentionally keeping the lies out. I don’t watch or read the news. I don’t follow people on social media who don’t speak the truth or lift me up. If I feel doubts or fears creep in, I ask for God’s protection. I’m not always as quick as I should be to recognize spiritual attacks, but I’ve learned a lot over the years and am better able to spot the tell tale signs.

I finish every day by praying physical, mental and emotional protection over myself and my family. I literally pray for God to send His warrior angels to guard us as we sleep.

TRY: Making it a point to read a verse or a chapter before even getting out of bed. Pick a book of the Bible to work through verse by verse, download the YouVersion app and choose a Bible study to read through, check out SheReadsTruth and use one of their studies (it’s free to read online and you can even have it automatically emailed to you each day). Pray through out the day, pray for protection, be specific – pray that the lies of the Enemy would be silenced and that truth would reign in your heart. Unfollow people you need to unfollow, turn off the news, be the gate keeper of your mind.

2.) Practice gratitude.

There is a whole lot of rough stuff happening in the world right now. Which is to be expected because we live in a broken world and this is not our home. So much difficulty and hardship and unknowns and pain and suffering and spiritual oppression. It’s real.

So, I’m not telling you to play Pollyanna and sweep all that under the rug, live in denial. I am telling you that practicing gratitude on a regular basis transforms our perspective.

I know it’s been true in my life. When I have felt weighed down by everything around me, naming my gratitude instantly shifts my soul.

My favorite way to practice gratitude is to list five things I’m thankful for each day before I get out of bed. Just five. You could even do this right before bed. Or at both times.

TRY: listing 5 things you’re thankful for each day. You can make it a mental list or you can start a gratitude journal that you add to each day. Find an empty journal and keep it by your bedside. Make it a habit to find those 5 things and I promise you it will bring lightness to your days and your soul.

3.) Harness the power of truth-filled affirmations.

I was pregnant with my third baby, my husband was in Seattle trying to sell our house that wouldn’t sell, I was with our two kids living with my parents in Oklahoma while we were waiting. There were so many unknowns. Fears. I hate being separated from my husband. And, as grateful as I was for my parents’ help during that season, it was really hard to be without a home. In-between. In limbo.

In the midst of everything, I remember praying consistently like I hadn’t prayed in a long time. And I also started writing out truth-filled affirmations that I spoke over myself and my family every day. These were like prayers but spoken as statements of faith.

Do you want to know something? Every single affirmation I wrote on that list became reality. And many of them were HUGE, felt seemingly impossible. Which still blows my mind. I am so grateful that I chose to harness the power of speaking truth-filled affirmations in that season.

TRY: Writing down a list of 3-5 truth-filled affirmations. An example from my list during that season: “We will sell our house at the perfect time for more than we ever thought possible.” Keep the affirmations somewhere you will see them every day. Make time, even just a minute, to read through them out loud. Out loud makes a difference. I know it sounds silly, but the spoken word has power.

4.) Meditate on Scripture.

Tying into the first point because it’s that important. What we fill our minds with will affect the state of our souls. We have to keep the truth front and center.

This is why I like reading my Bible first thing in the morning. Usually at least one verse or a part of a verse will jump out at me. It’s a piece of truth I can take with me into my day.

I’ll either write it down at the top of my to do list or simply call it to mind periodically. Either way, I’m intentionally taking truth into my day and keeping it at the forefront of my mind. On the days I do this, the impact on my soul health is huge.

TRY: Asking the Holy Spirit to show you truth when you’re reading the Bible. Take that piece of truth with you into your day. Create a lock screen for your phone, write it on your to do list, jot it down on an old-fashioned index card and keep it where you will see it often.

5.) Make time to dream without limits.

It might feel silly at first, but remember how natural it felt as a kid? To daydream. Let your imagination run wild. To think about all the things you wanted to do without coming up with reasons why you couldn’t.

Do more of that. Tap into your inner child. Don’t make excuses. Don’t over think it. Just let yourself dream. This is so vital to the health of our souls. God wouldn’t create us with the capacity to dream if He didn’t intend us to utilize that capacity our whole life long.

TRY: Making space to sit and dream. Grab a notebook and a pen. Or your laptop. Even the notes app on your phone. Just sit and dream. Where do you want to go? What do you want to do? Write down three things you would do if money and time were not an object. Start there. Let yourself dream without any qualifications.

6.) Declutter anything that holds you down.

And I do mean anything. In an area of your life. But certainly just plain, old stuff that piles up in drawers and on counters and in corners and under beds weighs us down. It might not seem like it would have an affect on our spiritual state, but it most definitely does. Physical clutter translates to mental clutter translates to emotional clutter translates to soul clutter.

It’s helpful to identify which areas in your home need to be decluttered the most. Which are your biggest pain points? Start with one of those. Set the timer for 20 minutes and declutter. Have a bin for trash, one for giveaway and one for selling (if that’s you’re thing). You might also have a bin for things you need to store. When the timer goes off, take care of everything you decluttered. Do what needs to be done so it doesn’t migrate back to where it came from.

TRY: having a 20 minute decluttering session once a day or even once a week until you’ve hit all the pain points you listed. Take care of everything you declutter right away so it doesn’t migrate back to where it came from. You will feel your motivation grow as you see the results that come from decluttering things that have been holding you down.

7.) Make time to be alone.

I used to resist this. I was afraid to be alone with my own thoughts. It just felt safer to keep going, keep pushing, keeping moving. Then to stop and actually have to face anything that might be impacting me.

But our soul health suffers when we don’t regularly make time to be alone. With ourselves and God. Just there, with no agenda, but to listen or share with Him what’s on our hearts. To breathe in the silence, let our minds rest.

The demands on our souls in this present age is huge. I’m not sure if you’ve felt it, but I have felt a dramatic increase in the spiritual realm over the last few months. It’s palpable and it’s a lot. Add to that just being a human…and then a wife and a mom. So, dealing with other souls on top of my own and all the spiritual “noise” that feels like it’s screaming at me right now.

I need time alone. So do you, mama. Just to be able to think, to process, to cry, to release…whatever it maybe. Don’t be afraid of being alone.

TRY: setting aside a few minutes every day to sit with yourself. To be alone. Bring a journal and a pen. Bring nothing. But bring yourself and do what helps the most. Sitting quietly, expressing any fears or worries, writing out some goals or dreams or prayers. Speaking your affirmations again. Perhaps you need more than a few minutes? Take the car and drive to a sunny spot and just soak up the silence. It doesn’t have to be fancy. A little goes a long way.

8.) Change your scenery.

Whatever this means to you, make it happen. Have an itch to rearrange your bedroom furniture? Your living room? Maybe clear out a closet to make yourself a mini-office?

Or maybe you just need to hop in the car and take a drive, a day trip? Even an over night. Grab your people, all the road snacks, and go somewhere you’ve never been.

Change your scenery. Serve dinner picnic-style on the living room floor. Set up a sheet and projector and watch a movie under the stars. Anything that moves you out of the rut, the mundane and into a new, fresh space. It doesn’t have to cost a lot of money, but it will certainly breathe life into your soul.

TRY: Any or all of the above. Switch up a room, art on the wall or even how you’ve organized a drawer (it’s good for your brain to get out of autopilot, too!). Research local day trips, find any body of water, pack a picnic and spend the day exploring. Let your imagination lead you.

9.) Be content with what you have + where you are.

Being content isn’t necessarily a trendy topic. It sounds pretty unapproachable and goody-two-shoes. But an amazing thing happens in our souls when we decide to love what we have, right where we are.

Because it is a choice. OUR choice. To stop being consumed with wanting, craving what we don’t have, imagining we were somewhere else other than where we are in this moment. It’s not easy to sit with unfilled desires, to lean into unmet needs or embrace the ache of missing something/somewhere we want.

But learning to be content even (and especially) in the difficult times, the sad times, the hard times fortifies our souls in ways that instant gratification never could. We were never meant to live perfectly fulfilled lives with every need met right when we ask – not here on this earth. That ache reminds us this is not our home.

TRY: naming your discontent when it arises, journal it out, physically open your hands and give it to God. He knows our every need, our every desire. He is good and gracious and gives us only what is very best. Refer to #2: list out all of the things in your life that you are currently grateful for, anything and everything. Naming our blessings snuffs out discontent.

10.) Don’t forget to breathe.

I went years holding my breath. Not always literally…but, yes, sometimes. I would hold it for several seconds at a time without realizing it. When I was stressed, when I was concentrating, when I wasn’t feeling good.

It took me years to learn how to breathe. I’m still learning. To breathe in, breathe out. To let go of what I can’t control.

Breathe with me, mama. Deeply. In through your nose for a count of 4. 1-2-3-4. Hold at the top for 3. 1-2-3. And out through your mouth for a count of 6. 1-2-3-4-5-6.

Repeat when necessary, as many times as necessary. Breathe in peace, breathe out peace. Breathe in joy, breathe out joy. Breathe in love, breathe out love. Keep it going now…

TRY: practicing some deep breathing before you get out of bed, whenever you feel stressed or overwhelmed, in your bath or shower, before you lay your head on the pillow at night. It doesn’t just affect your physical body. It calms your mind and delivers spiritual oxygen straight to your soul.

Listen to the companion podcast episode HERE.

Have any questions for me? Leave them in the comments and I’ll be happy to answer! You’ve got this, mama. Never fear! One breath, one step, one day at a time.

For more self-care goodness, come join me on Instagram. And if you haven’t joined my email list yet, that’s a great place to find more of the same. Check out the side bar (or scroll all the way down if you’re on mobile) to view all the freebies I’ve created just with you in mind. I hope you find something helpful.

This image has an empty alt attribute; its file name is Email-Banner-4-1024x360.png

Let’s care for ourselves,

Hannah

My 10 Minute Daytime Makeup + Evening Skincare Routines [Plus All My Favorite Skincare + Makeup Products]

It’s about time I wrote this post. Something fun + light that also happens to be steeped in #soulmindbodyselfcare. Who doesn’t want or need more of that, right? I know I do.

Even if all you have is 10 minutes, this is for you. Heck, even if all you have is 2 minutes, this is for you. A little goes a long way.

I am not a makeup or skincare professional by any means. In fact, most days, although I always practice my skincare routine, I often skip makeup. But, maybe it’s everything currently going on in the world or being in the trenches of the first trimester, lately I’ve been craving the color and definition makeup provides on a more regular basis.

The bottom line: whatever makes you feel cared for, tends to your needs, and brings out your truest self – do more of those things.

For me that means a morning and evening skincare routine that usually takes me about five minutes each. The evening skincare routine I’m going to be sharing here is my longer, 10 minute routine that includes removing makeup, exfoliating and a simple gua sha flow.

It also means makeup when the mood strikes. Some days that means a little blush on my eyelids and cheeks, concealer under my eyes, curling my eyelashes and swiping on some lip balm. Somedays it means adding tinted moisturizer, mascara and brows to that. Somedays it means the full routine: primer, eyeshadow, eyeliner and color on my lips, too.

I want to show you what I do, so let’s dive in…

My 10 Minute Daytime Makeup Routine

This routine is quick + simple. I’m going to break it down by 2 minutes, 5 minutes and 10 minutes and then you can choose your own adventure. I’m going to list everything I use and I also have a video of my full routine linked for you so be sure to check that out.

2 Minutes

This is my daily go-to. If I only have a couple minutes or I just don’t feel like wearing much makeup but I still want to feel put together. I put concealer under my eyes, swipe blush on the center of my eyelids and on my cheek bones. Then I curl my eyelashes and add some balm to keep them curled + enhance my natural color. For a final touch, I swipe on some of my favorite lip [everything] balm.

5 Minutes

When you’re feeling like a little bit more. Before I start, I’ll mix some tinted moisturizer in with my face cream to create a nice base. It’s not high coverage, just enough, and it never feels cakey. I do my two minute routine, but add a couple coats of mascara instead of the balm and also swipe on some tinted brow gel to set + shape + fill them in a bit. A little goes a long way.

10 minutes:

This is the full routine. I never do more than this. Once in my life I’ve worn fake eyelashes [and it wasn’t even my wedding day, go figure, ha]. I’m not fancy, but this 10 minute routine is fancy for me. Just the right amount. For a date night or special event or just an average day at home when I feel like dolling up a little.

After the tinted moisturizer and before mascara, I put some primer on my eyelids, then shadow – usually a light color all over + up to my brow, a pinkish tone on my lid + a darker color in the corners to create depth. Then eyeliner with a mini cat wing if you’re brave [I’m not very often] and a color on top of my lip balm.

Makeup Favorites:

Acure Seriously Soothing Day Cream

No.7 Match Made Blusher

Pacifica Coconut-Infused Mineral Eye Shadow

Smashbox Photo Finish Foundation Primer (I have a sample size)

Vapour All Natural Illusionist Concealer 020

W3llPeople Bio Tint Multi-action Moisturizer with SPF 30
W3llPeople Bio Correct Multi-Action Concealer
W3llPeople Brow Gel Expressionist
W3llPeople Expressionist Liquid Eyeliner
W3llPeople Expressionist Mascara
W3llPeople Nudist Multi-Use Cream in Nude Berry

My 10 Minute Evening Skincare Routine

Skincare is very important to me. I really believe that healthy skin is the best foundation for natural beauty. It elevates everything. When we’re taking care of our skin, makeup is allowed to enhance instead of acting like a mask.

I’m going to share my full-length evening skincare routine. I don’t do all these steps or use all these products every single night. I’ll break it down like I did for my makeup routine.

My Routine

First, I remove makeup if I’m wearing it. I like to take most of it off with my makeup eraser cloth and/or use the oil cleansing method.

Second, I exfoliate once or twice a week (if not more).

Third, I restore my skin’s PH balance by using a toner.

Fourth, I smooth on an oil or serum and do my Gua Sha routine.

Finally, I finish with a healing balm to seal in all the moisture overnight and also swipe some on my lips.

Skincare Favorites:

Acure Brightening Cleansing Gel
Acure Brightening Face Scrub
Acure Seriously Soothing Blue Tansy Night Oil

BambuEarth Rosewater Cleanser
BambuEarth Face Oil
BambuEarth Rosemary Toner
BambuEarth Pumpkin Oat Glow + Mask
BambuEarth Everything Balm

Primally Pure Baby Balm
Primally Pure Gua Sha Stone

Makeup Eraser Makeup Remover Towel

Mary Ruth’s Microdermabrasion Cream

Have any questions for me? Leave them in the comments and I’ll be happy to answer! You’ve got this, mama. 

For more self-care goodness, come join me on Instagram. And if you haven’t joined my email list yet, that’s a great place to find more of the same. Also, check out the side bar (or scroll all the way down if you’re on mobile) to view all the freebies I’ve created just with you in mind. I hope you find something helpful.

Let’s care for ourselves,

Hannah

6 Ways to Make Time for Self-Care With Littles at Home [+ Tips for Keeping Them Happy When You Need Some Peace]

Self-care has never been more important. The harder the times, the tighter the squeeze, the higher the pressure – the more we need #soulmindbodyselfcare.

Now is not the time to skimp on caring for ourselves. But I know, mama, you might be asking: how??? How do I layer on the self-care when I have my kids with me all day.

Luckily, I’ve spent the last several years dialing down on this. I’ve got three babies (+ a fourth on the way!) at home with me every day, and I have learned how to care for myself in consistent, tangible, life-changing ways. It can be done.

In fact, it’s become my mission to redefine self-care and help as many mamas as I can care for themselves well.

So, let’s dive into 6 ways you can care for yourself with littles at home…

1.) Think in 5-10 minute increments sprinkled throughout the day.

Maybe you’re used to working with larger chunks of time. I know I’ve been used to getting out every Saturday for several hours alone and that’s not really happening right now. It’s been an adjustment, but I’ve just added in several more pockets of self-care into my days.

So, instead of thinking you need two consecutive hours alone, take that two hours and break it down into 5-10 minute increments you sprinkle throughout your day.

Here are some of mine:

My morning skincare routine (5 minutes)
Making and drinking a warm drink (10 minutes)
Sitting in the sunshine while the kids play (10 minutes)
Yoga or a HIIT workout (10 minutes, 2 x’s a day)
Brain dump (5 minutes)
Read a chapter (5 minutes)

Bonus: by approaching self-care in this way, you’ll effectively log way more time caring for yourself on a day-to-day basis than you would trying to fit in big chunks of time every once in a while. A little goes a long way.

2.) Ask your husband for help.

This one seems like a no-brainer, but I think it’s probably the most underutilized. I know it was for me for years. I didn’t know how to ask for help. I thought asking for help meant I was failing. I also thought that if I had to ask for help, spell it out, maybe my husband didn’t really care for me.

After 8 years of marriage and almost as many of motherhood, I’ve learned that asking for help is necessary to my well-being and the well-being of my family. I’ve learned that just because I ask for help doesn’t mean I’m failing. In fact, it shows I’m growing and learning and that I’m strong enough to admit I can’t do everything on my own. I’ve learned that (news flash) men and women are wired differently. Just because your husband doesn’t jump in and do things before you ask doesn’t mean he doesn’t care; it means he’s human and he can’t read your mind.

Remember: ask your husband for help and ask often. It’s okay to spell out what you need! I think most men appreciate not being left to guess at details. Be calm, be clear and tell him how thankful you are for his help. Over time, he’ll adjust to the rhythms, too, and I think you’ll find him jumping in without being asked. At this point in marriage and parenthood, my husband and I are more of a team than ever. We tag team through the days: I’ll cook and he does the dishes. I wrangle kiddos in the morning, he’ll take over bath time.

Bonus: don’t just stop with your husband. Ask your mom for help, your mother-in-law, your sister, a close friend. And delegate to grocery delivery or pick up services, take out on the rough days, anything that can automate extra tasks. Get creative. Determine what you need and find the help to make it happen. No martyr mentality allowed!

3.) Create rhythms that work for you.

I’ve talked about how helpful this is in this post and this post. And I’ve also created The Rhythms Guide just with you in mind.

Creating your daily, weekly + self-care rhythms will help everything flow smoother. Rhythms create structure without suffocating, provide framework while retaining lots of flexibility.

Here’s a peek at our daily rhythms:

  • Morning rituals – slow breakfast, going out front to sit in the sun, run and play and water our plants, and free play inside ( I usually tell them to find something creative to do)
  • Do at least 1 load of laundry to completion, clean 1 space – the kids help me fold and put away laundry, empty the dishwasher, vacuum, tidy their room and the house when needed. I usually concentrate on decluttering or cleaning one space each day.
  • Morning basket and concentrated learning time for an hour or so.
  • Outside or free play for a couple of hours.
  • Lunch time around noon.
  • Quiet time/nap time – usually from 1:30-3:30. This is when I fit in more concentrated self-care.
  • Outside or free play for a few hours.
  • Bedtime rituals – baths, free play, read aloud, singing songs and praying together.

One of the big things reflected in our daily rhythms is a back and forth type pattern. I saw someone use the term “inchworm” the other day. It’s this idea of doing something together (morning basket), then letting the kiddos do something on their own (free play) and back + forth like that. Of course I’m always there to provide supervision and direction when needed, but I’m not dictating every moment of every day.

Nor should we, mama! We are not responsible for the 24/7 entertainment of our children. I think this might be where a lot of disconnect happens between motherhood and self-care. Our kids don’t need us hovering, providing constant diversion, filling up every spare moment with activity. No! Mama, we need that extra energy, those spare moments to use in caring for ourselves.

Let the kiddos go, let them free play while you make and sip a warm drink, while you sit and journal or do a brain dump, while you do a work out video, while you read a chapter from a book, while you catch up on some nagging housework (#thisisselfcare).

Bonus: Once you work your way through this blog post, take #3 (establishing daily rhythms) and #6 (creating a daily self-care plan) and marry them together.

For example, I take the following list of self-care items and fit them in around our daily rhythms:

  • Morning skincare routine
  • Make and sip a warm drink
  • Move for 10-15 minutes
  • Read, nap, write, watch a show, lay out in the sun at quiet time
  • Soak in a detox bath

4.) Institute a daily quiet time.

I could not thrive in motherhood without this consistent break in the middle of the day. We usually have ours from 1:30-3:30pm and that gives me a larger chunk of time to practice self-care. I’ll do a yoga flow, take a shower, take a nap, lay out in the sunshine, read, watch a show, take care of nagging tasks, paint my nails, declutter something, etc.

My youngest naps, but my oldest two either play quietly or read books. I usually separate them and put my oldest at the dining room table playing legos and my middle one in her bed with quiet toys and books.

We have practiced this rhythm for a long time and it hasn’t always been easy. In fact, we still have our rough days. But it’s one of the few lines I’ve drawn in the sand because I firmly believe that we all need that break. They need down time for their little bodies and brains, I need down time for my sanity + #soulmindbodyselfcare, and we all need space from each other or we start to go a little crazy. So, don’t give up if it doesn’t work out seamlessly the first day or even the 30th day. Truly. It’s worth it.

Bonus: here are a few tips for a successful quiet time…

1.) Ease into it, starting with 30 minutes and working your way up to the full two hours over the course of a week or so.

2.) Remove yourself, mama. Send yourself back to your room, close the door and rest. Take a bath. Crawl into bed. Read a book. Do some yoga. But don’t stay out in the common area where you can hear every little sound or where they can easily access you. I tell my kids they can’t come into my room unless someone is bleeding or dying. Ha.

3) Stand your ground. Be firm. Explain the reason for quiet time and enforce consequences. Don’t give up. Eventually they will get it, even if it doesn’t look perfect.

5.) Practice self-care WITH them.

Whether you’ve grown into having kids at home or it’s been thrust on you overnight, learning to care for yourself while at the same time caring for the little people in your life is going to take time. It’s going to take re-adjusting. It’s going to take flexibility. And it’s going to take lots of grace.

Here’s an example: if you’ve been used to going to the gym and you miss your hour long, uninterrupted workouts, it’s going to take a little while to adjust to working out at home with littles. Maybe you already have? But if you can’t find that hour chunk of time in your day and you’re really missing it, try moving WITH your kids. Do a workout video on the back porch while they play, go for a walk or jog with the kids and intersperse sets of pushups, sit ups or sprints, turn on a yoga video in the living room and invite them to do it with you.

Other ideas for practicing self-care with kids:

  • Involve your kiddos in making a delicious lunch or an after-dinner treat.
  • Lay out and soak up some vitamin D while the kiddos play in the backyard. Bring your book and iced tea!
  • Lay on the couch and watch a family friendly show. Pop popcorn, bring all the blankets.

Bonus: If you crave alone time while you work out (or while you do any particular item of self-care), save it for quiet time. When the kids are settled, turn on that workout video, do a long yoga flow, or get out on a solo walk/jog while your husband holds down the fort. It’s necessary and good to be alone.

6.) Make your self-care plan the night before.

It helps so much to have a plan and it helps so much to have that plan written down before a new day starts.

First, after you’re cozy in bed for the night, pull out a notebook and pen. Second, take a minute and determine your top 3 self-care items for the next day. What do you need the most? Write those down. It doesn’t have to be just three, but I’ve found three to be a manageable start. Finally, determine where those self-care items are going to fit into your day. Schedule them in.

Are you craving extra time to get dressed and do your hair and makeup? Then make sure to plan accordingly and get up a little bit earlier. Do you love to cook and want to spend time solo in the kitchen with a cocktail and some music playing? Make it happen at lunch time if that works better than cramping the bedtime routine. If your husband is at home, see if he can wrangle the kids or simply send them out to play.

Bonus: if you’d like more help creating a self-care routine, check out this post.

Here are some of my favorite tips for keeping the kiddos happy when you need some peace:

Tip #1: Room time or outside time.

Institute “room time” when you need to concentrate on someone/something else. For toddlers, make it fun, put up the baby gate, make sure the room is kid proof (as much as humanly possible 😆) and set a timer. That way the toddler is contained + safe and you have a little peace of mind + focus. If your children are older, tell them they can play with the door closed, set the timer if it helps.

Have set time(s) every day you send the kids outside to play. This way the kids know to expect it and you can count on that time to practice self-care and get some things done. I like to leave a window open so I can hear what’s going on outside while going about my business.

In case you need some more ideas for keeping the kiddos busy inside and out, here are some activities my kiddos love: Kiwi Crate, paint by sticker books, sidewalk chalk (encourage them to draw roads and a city for their cars), bubbles with a giant wand, magnatiles, puzzles, Art Hub on Youtube

Tip #2: Don’t fear the screens.

Don’t fear the screens, mama. They can be super useful and amazing tools. Designate a favorite show or kid friendly app for times you need to nurse/care for the baby, make a phone call, practice self-care or do anything that requires undivided attention.

Favorite Shows: Word World, the original Magic School Bus, SuperBook, Chip ‘n Dale Rescue Rangers, Duck Tales

Favorite Apps: Joy Doodle, Little Writer and the YouVersion Bible app for Kids. We’re also trying out ABC Mouse and the kids really love it so far.

Tip #3: Limit the toys.

It sounds counter-intuitive, but it really works. Kids tend to play better with fewer choices. Divide the toys in half (or so) and put one half in the garage or up in the closet in storage. Also, now might be a good time to declutter/purge any toys that are broken, missing parts or aren’t being used regularly.

You can rotate the divided toys whenever you want. We usually rotate every month or so. And sometimes I put a lot more than half up. My rule when deciding how much to keep down is: do I want to bend over and pick that up or supervise the clean up? If I don’t, then it goes up or goes away. Any time I feel overwhelmed by messes, I know the toys need to be reduced.

Have any questions for me? Leave them in the comments and I’ll be happy to answer! You’ve got this, mama. 

For more self-care goodness, come join me on Instagram. And if you haven’t joined my email list yet, that’s a great place to find more of the same. Also, check out the side bar (or scroll all the way down if you’re on mobile) to view all the freebies I’ve created just with you in mind. I hope you find something helpful.

Let’s care for ourselves,

Hannah

Self-Care is Placing Our Hope in the One Who Will Never Let Us Go [+ Three Ways to Refocus Your Hope When It Starts to Drift]

Don’t you see, you planned evil against me but God used those same plans for my good. Genesis‬ ‭50:19 MSG‬‬

Last night I was praying. Which has honestly been very difficult lately. What do I pray? At one point, I found myself repeating the Lord’s Prayer through tears in the shower. Because the words just won’t come. I haven’t known what to ask for.

But last night the words from Genesis came to my mind and I prayed them out loud. Lord Jesus, in these times, let what Satan intends for evil be turned into good. For Your glory. Amen.

And I felt a peace resonating in my soul. Confirmation that what I was asking was God’s will and I have never been more convinced that: He is doing it. It’s already done.

We are living in interesting times. That seems like the understatement of the year. I know the phrase “flipping the script” has been trending and, boy, here we are and has it ever.

So, what now, mama? I’ve seen so much negativity and “woe is me” and panic and fear being spread, I felt the need to write this out. In clear, calm words. If even one mama reads it and is uplifted, that’s all I’m asking for:

We were born for this.

Don’t think we weren’t, that you weren’t. Because we were, mama. You and I, we were born at the perfect time in history. There are no mistakes with God. Just as Esther, we are here, right now, breathing in and out, for such a time as this. Don’t doubt it.

We might feel weak, overwhelmed, afraid, but so has anyone who has ever lived through interesting times. That doesn’t mean we weren’t born for this, it doesn’t mean we should give up, give in to panic, throw up our hands in resignation.

The world and this country is being shaken, sifted, but what does God’s Word say?

I keep my eyes always on the LORD. With him at my right hand, I will not be shaken. Psalm 16:8

As I’m sure is becoming quite clear, things and people will let us down, “normal” can shift wildly into the unknown at any moment, and what seemed like it would last forever can be completely taken away.

So, here’s the question I’m asking myself (and maybe you are, too, mama?): Where are my eyes focused? My mind? My heart?

Here are three key ways I am re-focusing when I find my eyes, my mind or my heart drifting:

1.) Go back to the Word. What does God say is true? What has His Word shown us? In the darkest of times (think: the Cross), there was still hope. There is always hope because of Jesus.

It is no mistake that all of this is happening in the days leading up to our remembrance of what Jesus did for us – His death on the cross for the sins of the world and His resurrection.

All seemed lost, but it wasn’t. Nothing made sense, but He had a plan. The darkness threatened to take over, but it didn’t. It looked like death had won, BUT THEN HE ROSE AGAIN.

All the hope we need for these interesting times we’re living in is found in Jesus. He is our source. Don’t forget it, mama.

2.) Turn off the news and unfollow anyone who chooses to spread panic or fear.

Talk about social distancing – now is the time to pull back from anyone who pulls you down into despair. By any avenue. The news, social media, acquaintances or personal relationships. Shut it down. Turn it off. Tell them to stop.

Not because we want to live in denial, our heads buried in the sand like ostriches. No – BECAUSE WE KNOW THE TRUTH. And the truth is what sets us free in times when we feel hemmed in.

There is no panic or fear or difficulty or darkness that was not answered by what Jesus did on the cross, by what He did when He walked out of the tomb whole and alive.

Now more than ever we need to be vigilant that we’re not looking to other things or people for our hope or our peace. So, turn it off, unfollow, shut it down, mama.

3.) Do something to care for yourself. You know I was going to say this. Choose that one thing that grounds you instantly.

Is it a detox bath? Walking outside barefoot? A yoga session? Prayer journaling? A power nap? Meditating for five minutes? Making a warm drink? Reading a book? Decluttering something? Turning up the music? Making something to fuel your body?

Whatever it is, do it every day. And choose to make it an active form of re-focusing for yourself. As you’re soaking, walking, flowing, praying…call your eyes, your mind, your heart back where they belong.

The ultimate act of self-care is reminding ourselves where our true hope lies.

Hint: it’s not in our self or anyone or anything else.

It’s in Jesus. The One who died and rose again. The One who lives so that we might live. The One who is the Beginning and the End. The One who is not surprised by these interesting times.

The One – the only One – who can take what Satan means for evil and turn it into something good for us. Amen.

This post is part of the #smbsfreestyle series. Where I write a stream of consciousness type post once a month. Less structured and more journal entry feel. The topic(s) will be something from my heart about everything from motherhood to self-care (of course) to health + wellness and beyond. More like a relaxed conversation between friends and less like a “how to” lecture with bullet points.

I’m over on Instagram and, if you haven’t signed up for my email list, I’m there, too. If you sign up, I’m giving you my Healthy + Healing Warm Drink Guide FREE.

Let’s care for ourselves,

Hannah

Practical Ways to Care for Yourself + Your Family in Uncertain Times [Deep Breath, Mama – You’ve Got This]

Before we dive in, pause with me for just a moment, close your eyes and breathe in deep for four seconds, hold for three, and exhale all the air from your lungs for six.

Need more? That’s okay. Take a couple of minutes and repeat as many times as you need. I’ll be here.

Okay, ready? I know the world feels a little crazy and uncertain right now. Eerie is the word that came to my mind as I pushed my cart down the aisles at Costco. We live in interesting times.

So, I want to share some light, spread some peace, sprinkle a little grace into your current circumstances. I’m not sure where you are or what has changed for you over night, but I know that where we are in Washington State, schools have closed, gatherings of more than 250 have been suspended and social distancing is being encouraged. And, no, we don’t have any toilet paper here either. Ha.

I’m going to share with you some practical ways you can care for yourself + your family right now, today.

First up are some health + wellness tips and resources.

These are things I’m do on an on going basis and then ramp up as needed during winter or flu/novel corona-virus season:

  • Get plenty of sleep. Enforce early bedtimes, try not to skip any naps and, encourage a daily quiet time for everyone. Ours is usually from 1:30-3:30pm. My youngest naps, but my oldest two either play quietly or read books in separate places. I try my best to make this a time of rest for myself as well.
  • Reduce sugar + processed foods. Did you know that consuming sugar can reduce the effectiveness of our immune system up to 40% for up to 5 hours? Crazy, right? And processed foods don’t help either. They place an extra burden on our digestive systems and livers and can cause inflammation (which we don’t need if we’re trying to stay in the best health).
  • Focus on lots of fresh veggies and fruits. One of the things we do almost daily is make a green smoothie. If you need some fresh inspo, here are three of our favorite immune boosting recipes: Chocolate Cherry Green Smoothie, Beet-licious Smoothie and my Sunshine Smoothie.
  • Stay hydrated. This is so important! Staying hydrated supports every system in the body and can help flush out unwanted toxins. Mix it up with fresh squeezed lemon, frozen fruit, herbal teas, or other healthy + healing warm drinks.
  • Wash hands thoroughly. This goes without saying, but it’s so important. Encourage your kiddos to wash their hands as often as possible, keep their nails short and don’t forget to change out hand towels regularly. This is my favorite non-toxic all-purpose soap/cleaner/detergent/allthethings. I carry a small spray bottle in my purse and use it as a sanitizer, too.
  • Get outside + get fresh air and sunshine. Truly the best medicine! Let their little bodies soak up the vitamin D, clear their lungs and move their bodies. You, too, mama! Especially on the long days when cabin fever starts to set in, take advantage of the great out doors. Maybe try a local hike or walking path or even lay a picnic blanket down in your own backyard.
  • Get that lymph moving! Move daily (walk/yoga/HIIT) + practice dry brushing. Our lymphatic system plays a vital role in removing toxins from our bodies.
  • Use saline or Xlear to cleanse the nasal passages to prevent viruses from taking hold. I do this after any of us have been out and about.
  • Practice stress reduction. Deep breathing, yoga, meditation, journaling, detox baths, time alone, curling up with a favorite book or show for some down time. Stress wreaks havoc on our immune system, so do your best to reduce it as much as possible.

In addition to all of the above and a whole foods diet, here are some supplements I use to support our immune systems:

Colloidal Silver
Vitamin C
Echinacea/Goldenseal
My favorite Morning Multivitamin
Homemade Elderberry Syrup
The best kids’ Probiotic
Vitamin D3/K2
Propolis throat spray
Xlear

Here are a few more health + wellness resources I hope you find helpful + empowering:

A wonderfully comprehensive + informative blog post on this corona-virus and what measures we can be taking to protect our families. I believe Dr. Song is keeping that post updated with current statistics, travel precautions, etc.

This is an awesome thirteen minute video put out out by my friend and board certified holistic practitioner, Lindsay Amilian. It’s filled with great information and practical advice for preventive measures you can take to care for your family.

This next part is for the “accidental homeschooler”: my top tips + ideas for navigating this season with your kiddos at home.

I have a 7 year old and a 4 year old I am currently homeschooling; the 2 year old is just along for the ride at this point. But…aren’t we all? Ha.

First, mama, remember that children are born learners + they don’t need anything fancy from you. You don’t have to spend a ton of money on curriculum or supplies or kill yourself planning the perfect crafts or activities. In fact, it’s okay if they get bored! That’s a healthy + necessary precursor to learning and ingenuity and independence.

Second, repeat the deep breath sequence from the start of this blog post if you need to and give yourself lots of grace! Lots and lots of grace! We are all in this together, even us mamas who chose the homeschool path. There is no right or wrong way to go about this.

My top tip would be to set aside a few minutes, print out my Rhythms Guide, and figure out how you want your days and weeks to look in this season. Start there. It doesn’t have to be perfect. Just get a rough framework down on paper (the last page of the guide has a blank template for you to use!). This is going to help you so much by providing a general flow for you as well as some anchors that will keep you from drifting.

We have a few learning rhythms we incorporate into our days/weeks:

Daily

1.) My kiddos practice life skills by helping out with chores around the house. I encourage you to include your kiddos in the work that has to be done around the house. Things get messy when kids are always in the house (good messy, but still messy), so include them in the sweeping/dusting/vacuuming/mopping. Have them help fold and put away laundry, take out the trash, make their beds, empty the dishwasher, whatever tasks you deem age appropriate. Just remember: kiddos are eager to feel needed and apart of something bigger than themselves, as we all are. Also, they are so, so smart and capable. Don’t be afraid to push them outside their comfort zone a little bit.

2.) We have quiet time from 1:30-3:30pm. My youngest naps, but my oldest two either play quietly or read books. I usually separate them and put my oldest at the dining room table playing legos and my middle one in her bed with quiet toys and books.

We have practiced this rhythm for a long time and it hasn’t always been easy. In fact, we still have our rough days. But it’s one of the few lines I’ve drawn in the sand because I firmly believe that we all need that break. They need down time for their little bodies and brains, I need down time for my sanity + #soulmindbodyselfcare, and we all need space from each other or we start to go a little crazy. So, don’t give up if it doesn’t work out seamlessly the first day or even the 30th day. Truly. It’s worth it.

Here are a few tips for a successful quiet time:

1.) Ease into it, starting with 30 minutes and working your way up to the full two hours over the course of a week or so.

2.) Remove yourself, mama. Send yourself back to your room, close the door and rest. Take a bath. Crawl into bed. Read a book. Do some yoga. But don’t stay out in the common area where you can hear every little sound or where they can easily access you. I tell my kids they can’t come into my room unless someone is bleeding or dying. Ha.

3) Stand your ground. Be firm. Explain the reason for quiet time and enforce consequences. Don’t give up. Eventually they will get it, even if it doesn’t look perfect.

Weekly

Monday: morning basket. I curate a basket filled with books to read, a game to play, these cards from Kids Read Truth, art supplies, and our day board that reviews the weather/seasons/months/days of the week and telling time.

Tuesday: tea time + Bible study. I usually do this with just the big kids while my youngest is finishing up his nap. I brew some tea, make a little treat and we work through our Kids Read Truth Hebrews study together. Sometimes I read a book afterwards or we just talk.

Wednesday: adventure. Which I know is kind of limited right now. I’m not really taking the kiddos out anywhere, save for a very selective park date. This would be a great day for a local hike or an extended walk in the neighborhood.

Thursday: art time + read aloud. Just what it sounds like. I set them up with paints/markers/playdough and let them create while I read.

Friday: free. I like to keep one day open. Usually I do a bigger cleaning push on this day and they spend more time outside in free play. You could also do morning basket again or repeat another one of the rhythms that especially resonates with you.

Here are a few other ideas:

  • Get outside as much as possible. Fresh air and sunshine and free play are the best medicine! My kids spend 4-5 hours outside each day. When the weather is extra beautiful, it goes up to 6-7 hours and we eat our meals outside, too. If your kiddos aren’t used to extended time outside, work up slowly. It will take time. And, depending on their age, you might need to let them in for lots of potty breaks and feed them snacks periodically. Ha. Other ideas: blow bubbles (my kids love this wand), take them on a local hike or go for a long walk/bike ride in the neighborhood.
  • Plant a garden together. Grow some good-for-you veggies and spend some quality time together. Plus digging in the dirt is a proven way to boost your immune system and relieve stress.
  • Cook or bake something together. This is an awesome way to work towards a common goal, sneak in a little math and enjoy a tasty creation in the end.
  • Now may be a great time to invest in a subscription like Kiwi Crate. They have a box for each age group that provides hours of hands on, STEM related learning.
  • If you stock up on anything, make it art supplies. Lots of drawing paper, good quality markers, paints, crayons, etc and then utilize Art Hub on YouTube. It’s free and so much fun, my kids draw for hours when I turn it on.
  • How about a good, old-fashioned read aloud? I like to curate a stack of books based on my kids’ current interests or the current season, but you don’t even have to get that crazy. Just grab a stack of books, sit down on the couch and start reading. I guarantee they will be gathered around you (and on top of you) in no time.
  • Now is the time to pull out all the puzzles, board games, card games, whatever you have. My kids love any puzzles by Ravensburger and Melissa & Doug has some great floor puzzles for younger ages. They love playing Memory, Trouble, Eye Found It Busytown Edition, Candyland, Tic Tac Toe and Battleship.
  • Also, don’t fear the screens. There is a time and a place to turn on the TV or the iPad. There are so many educational programs on YouTube, Netflix has the original Magic Schoolbus, Amazon has Word World. This might also be a good time to revisit all the old Disney movies and my kids love watching HGTV home shows with me as well as Beat Bobby Flay or any of the kids baking contests on Food Network.

A few other resources:

My good friend Jessica has a blog post titled “What To Do When Your Family is Stuck at Home” and she’s offering a free printable with ideas to keep the kiddos busy.

This blog post is full of great information + tips on what to do if you find yourself unexpectedly homeschooling.

One last section here, last but not least. I’m going to link up a bunch of resources for you to read on your own time full of ways you can care for yourself, mama.

Because if we’re not taking care of ourselves through all of this, we’re not going to be able to take care of our people. It starts with us.

Here are some of my top resources for self-care in this crazy season:

Have any questions for me? Leave them in the comments and I’ll be happy to answer! You’ve got this, mama. Never fear! One breath, one step, one day at a time.

For more self-care goodness, come join me on Instagram. And if you haven’t joined my email list yet, that’s a great place to find more of the same. Also, check out the side bar (or scroll all the way down if you’re on mobile) to view all the freebies I’ve created just with you in mind. I hope you find something helpful.

Let’s care for ourselves,

Hannah