Let’s be honest — motherhood doesn’t slow down.
Whether your kids are in diapers or driving, life as a mom is full. And if you’re anything like me (a Midwest mom in her 40s who thought things might calm down by now… ha!), you know that even on the “quiet” days, your mind is still running a marathon.
There are meals to make, texts to respond to, appointments to remember, laundry that somehow never ends, a constant reminder that you’re annoying and a brain that rarely gets the memo to shut off. Somewhere in the chaos, it’s easy to forget what it feels like to just be.
Over the years, I’ve realized that staying grounded isn’t a luxury, it’s a necessity. And it doesn’t have to be fancy. In fact, the simpler, the better. So here are five grounding practices that have helped me feel more like myself again.
1. Morning “Me Time”, Even If It’s Just 10 Minutes
I used to roll my eyes at the idea of a morning routine. I mean, when exactly was I supposed to do this, before or after someone needed something at 6:00 AM?
But then I started waking up just 10 minutes earlier. I’d grab my coffee, light a candle, and sit at the kitchen table while the house was still quiet. And that’s also when journaling came into my life. Because I needed a way to brain dump.
Even though it was only 10 minutes, it reminded me that I’m a person — not a robot.
2. Put Your Bare Feet on the Ground
Yes, I mean literally. Walk outside (yes, even in the yard), take your shoes off, and plant your feet in the grass. It sounds woo-woo, but there’s something about feeling the earth beneath you that settles the nervous system and recenters your body.
On those days when I’m overwhelmed, I step out into my back yard, breathe in the fresh air (Midwest humidity and all), and remember — the world is still turning, and I can choose to slow down, even for a minute.
3. Breathing Like You Mean It
I spent way too many years breathing shallow and fast, or when I tensed up I would be holding my breath. Never realizing how much that messes with your stress levels.
Now, when I catch myself tensing up, I do a simple grounding breath:
- Inhale for 4 counts
- Hold for 4
- Exhale for 6
Do this a few times while placing your hand on your heart or stomach. It tells your body: you’re safe, you’re okay, we’re not panicking. It’s free, it’s fast, and it’s surprisingly powerful.
4. Move Your Body — Even Just a Little
When I feel disconnected or mentally scattered, movement is my way back to center. Sometimes it’s putting on a feel-good playlist and dancing around the kitchen like a goofball. Other days it’s a slow walk on a quiet trail or just around the block — no headphones, no pressure, just movement and breath.
Getting out of your head and into your body is one of the fastest ways to ground yourself, and it doesn’t have to be intense to be effective. Just move.
5. Text a Friend Who Feels Like Home
There’s something so grounding about sending a quick message to someone who gets you. The friend who doesn’t judge, doesn’t need a polished update, just someone who makes you feel seen.
Sometimes it’s a meme, sometimes it’s “I’m losing it today,” sometimes it’s just “thinking of you.” That small connection can be enough to pull you out of your mental spiral and remind you that you’re not alone.
Final Thoughts (From One Mom to Another)
You don’t need a silent retreat in the woods to come back to yourself — just a few intentional moments in your day.
I’m not perfect at it. Some days I forget and run on fumes until I crash into bed. But these small, grounding practices have changed how I show up — for my loved ones, yes, but more importantly, for me.
So here’s your reminder:
You’re allowed to slow down.
You’re allowed to breathe.
You’re allowed to be a whole human — not just the glue holding everything together.
Start small. Start messy. Just start.
