Self-care for parents is not about indulging in fleeting luxuries. Rather, it is a daily commitment to preserving emotional, mental and physical well-being.
According to Prof Rebecca Wambua, an educationist, counsellor and author of The Hows — a guide on raising disciplined children and maximising their potential — self-care is essential for healthy parenting. She says small, intentional habits can help parents prioritise themselves even on the busiest days.
Below are expert tips to help parents incorporate self-care into their daily routines:
Start small and stay consistent
Even five to 10 minutes of intentional self-care can make a meaningful difference. Parents are encouraged to carve out a quiet moment in the morning, evening or whenever time allows.
This could include enjoying a warm cup of tea or coffee in silence as a brief mental reset, practising gratitude journaling by writing a few lines about something positive, or engaging in a short meditation. Even a couple of minutes focused on breathing can reduce stress and improve mental clarity.
Making these small practices part of a daily routine helps build resilience and boosts overall mood.
Set clear boundaries
Boundaries are vital for well-being. Beyond protecting personal time, they also teach children the importance of self-care.
Parents can designate a quiet corner in the home as a personal retreat, establish specific “me-time” hours — such as early mornings or after dinner — and communicate these needs clearly. Explaining to children, in an age-appropriate way, why quiet time is necessary reinforces the idea that self-care benefits the whole family.
Schedule “me time” like an appointment
Just as school runs and work meetings are scheduled, parents should intentionally block out time for themselves.
This could include dedicated time for hobbies such as reading or listening to music, short outdoor walks that combine exercise and therapy, or brief exercise sessions like stretching, yoga or dancing. These moments should be treated with the same importance as any other commitment.
Embrace mindfulness and relaxation techniques
Mindfulness helps parents manage stress more effectively.
Simple practices such as mindful breathing during overwhelming moments, five-minute guided meditations or progressive muscle relaxation — which involves tensing and relaxing different muscle groups — can help release tension and restore calm.
Delegate and ask for help
Parents are reminded that they do not have to do everything alone. Delegating tasks helps lighten the load and creates space for self-care.
Sharing household responsibilities with a partner or older children, seeking help from friends or relatives, or using community resources such as daycare services or parent support groups can provide much-needed relief.
Delegation, Prof Wambua notes, is not a weakness but an act of self-preservation.
Unplug and reconnect
Digital devices can add to stress if not managed well. Parents are encouraged to establish tech-free periods during the day, engage in offline activities such as reading or journaling, and spend time outdoors to reconnect with nature and unwind from digital noise.
Celebrate small wins
Finally, parents should acknowledge every step they take towards self-care. Whether it is feeling calmer or handling a challenging day better than before, recognising progress is key. Keeping a self-care journal can help track these moments and reinforce their importance.
“By integrating these strategies into daily life, parents invest not only in their own health but also set a powerful example for their children. When parents thrive, so does the family,” says Prof Wambua.