Let’s be real…motherhood is full, fast, and often messy. Taking care of yourself and establishing healthy habits can really feel like a luxury. But what I’ve learned is this: if I don’t make space for my wellness on purpose, I end up running on fumes and burning out quickly.
These are my five wellness non-negotiables. They’re simple, doable, and designed to work in the chaos of mom life—not in some ideal version of my day that never happens. And best of all? These small habits actually make me feel better.
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1. Planned Movement—Not Perfect Workouts, Just Healthy Habits
Let me start by saying: this isn’t about chasing some fitness aesthetic or checking a box for calorie burn. This is about being intentional with how I move my body because when I don’t, I feel it. Sluggish. Snappy. Disconnected. But when I move? I feel grounded, capable, and a whole lot more patient.
My Movement Routine:
- Morning walk before the kids are up (even just 15 minutes!)
- Afternoon park trips—the kids scooter, I push the stroller or walk
- 2–3 intentional workouts a week, usually strength training at home or the gym
- Evening family walks to unwind and connect
💡 My Healthy Habit Movement Favorites:
- My favorite minimal “barefoot” walking shoes
- Noise-canceling earbuds for walks
- Workout gear I love wearing
Tip: Don’t wait for motivation. Just plan it. Even a 10-minute walk with your favorite playlist counts. Or sometimes if I can’t get away from the kids, I’ll go out in the yard (yes even with them around) and do 100 jumping jacks, 100 squats and some lunges and call it a day).
2. A High-Protein Breakfast That Actually Fuels Me
For years, my breakfast was…a half-eaten waffle or just coffee (oops). But now? Protein is my priority. And wow, what a difference. My energy is more stable, cravings are down, and I’m way less moody by 10am. If you’re still drinking coffee before you eat breakfast, I can almost promise you that you need these healthy habits. Your hormones are likely “off” and you’re not feeling your greatest. Am I right?
What I Eat for Breakfast:
- 2 eggs + cottage cheese + fruit
- Greek yogurt + chia seeds + protein granola
- Smoothie with protein powder, almond butter, and hemp seeds
- When I’m in a rush: a high-quality protein shake + boiled egg or turkey bacon
Protein Favorites:
- Protein powder I trust and love
- Clean ingredient, low sugar protein drinks
- Portable blender for smoothies on-the-go
Tip: Don’t overthink it—just aim for 25–30g of protein first thing and build around that.
3. Scheduled De-Stress Time Because Rest Isn’t Lazy
This one felt impossible for a long time. But now? I build it in on purpose—because if I don’t, my body pays the price.
What It Looks Like:
- Alarms on my phone every 3–4 hours that say things like “breathe” or “legs up the wall”
- A quiet pause at 2:30pm for just a few minutes of nervous system reset
- Stepping outside with my tea or doing a few stretches mid-chaos
💡 Make De-Stress Healthy Habits Easy:
Tip: Start with one reminder a day. You don’t need 30 minutes, just 60 seconds of stillness can change the energy of your whole afternoon.
4. High-Quality Coffee and Tea Because No One Wants Moldy Beans
I used to just grab whatever was on sale. But then I learned more about what’s in most store-bought coffee…and it wasn’t good. Now? Coffee and tea are part of my healthy habits.
Why I Choose Purity Coffee:
- Mold and pesticide-free
- Roasted for health (high in antioxidants!)
- No crash, no gut issues—just clean, focused energy
💡 Links to My Favorites:
- Purity Coffee – my daily must-have (use code LOVEDBYKAIT20 for 20% off your first order)
- Glass electric kettle I use for tea
- Green tea with real polyphenol benefits
Tip: Treat your coffee like a ritual. Choose quality, not just convenience. It’s a small upgrade that supports your health.
5. Intentional Connection Time with My Husband and Kids
This one might be the most important of all. I don’t want to get to the end of the day and realize I barely looked my people in the eye. That’s why I schedule presence.
How I Build In Connection:
- Family walk after dinner (no phones allowed)
- Coffee on the porch with my husband before the chaos begins
- Phone boundaries with the Opal App—it blocks distractions so I stay present
💡 My Favorite Quality Time Ideas:
Tip: Presence doesn’t mean perfection. It means choosing them, on purpose, even for just 10 minutes.
Final Thoughts: Your Non-Negotiables Matter
Your wellness doesn’t have to be perfect. But it does have to be intentional. The five things I listed above? They anchor me. They help me show up as a more grounded mom, wife, and woman and I protect them, because they matter.
If you’re in a season where it feels like you’re running on empty, I encourage you to start with just one of these. Plan a walk. Upgrade your coffee. Eat more protein. Pick one and watch what shifts.
You are worth that care.
Where to Next?
Get the Full Guide of Wellness Swaps for all your personal care products. My entire list of Non-Tox/Low-Tox products that will help you quickly clean up your home from toxic chemicals in your personal care products.
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