Mindfulness Activities for the Modern Day Mom

Mindfulness activities- what do those look like for you? If you are mom, like me, it might mean five minutes in your car by yourself?

We are all busy. Every single one of us. Yet I'm biased to say Moms are even more swamped. It's because we run the house, we run the show, we cook, clean and do all the things for ourselves and our family. Plus we work! Either in or outside the home! I also run a business which I'm inclined to think makes me a little bit busier too. But this isn't about a busy badge of honor, instead its about-how I can incorporate so much into my busy lifestyle so I feel my best and love the life I live!

So, what's it for you Mama, what are your goals for everyday life for you? Do you want to live your best life every dang day? I hope so. Because you're the kind of Mom I want to lock arms with and become Mamahood besties with! 

Or it might mean binging your favorite TV show after everybody else is in bed.

But what if there was a new form of mindfulness?

A new form of mindfulness that you could do that didn’t interfere with your busy life? That actually made a difference in how you felt every day?



What if you could have your sanity and your time back?

Good news is now you can! I’m sharing with you my top 10 easy busy mom packs for mindfulness.

1. get up before your kids 

2. keep your phone off until you’re ready to work for the day

3. set a timer on your phone for how long you want to scroll on social media

4. meditate for at least 15 minutes every day. Bonus, this can even be done in the car pick up line. Ask me how I know, because I know 🙂

5. Work on a schedule that works for you. If you’re an early riser get up early, if you’re a night owl do things at night to make your next day more productive

6. Plan plan plan. Meals schedules childcare planning to fail? Oh no you’re not plan that schedule

7. Get at least an hour of self-care solo each week

8.Remember to treat yourself well. Talk nice to yourself. Love yourself

9. Some days will be better than others, it’s the days when things don’t go so great and you give yourself Grace that makes a difference in the days that do go great

10.Life is quick, short, moves faster than we’d like. But what if we enjoyed every second of it?



If you need more busy mom tips be sure to check out The Mama Vault for our Take Your Day Back Challenge specifically designed to help busy Moms just like you THRIVE in their day, everyday.

PSS. Also you can check out my Growing Mamas Mind course which is only $11 because that's how much everyone needs to have it. Growing your Mind is so powerful and actually the only tool you really need to change your life. 

So, what do you say, are you up for it? 

See you Inside,
XO,
Jess

Simple strategies to avoid mom burnout

 
Burn out. Have you heard this word lately? If you’re a mom, I can imagine you’re feeling this word lately. We are a year into the pandemic, our lives have been turned upside down, our kids are at home a LOT and so are we. It’s created a lot of stress, anxiety and overwhelm. After a lot of time of these three feelings; stress, anxiety and overwhelm- it leads to burn out. So, I’m gonna talk to you as Mom friends about some simple strategies to avoid mom Burnout. Ready? Let’s roll! 


First things first and this ranks in importance as number one;  get some time to yourself every dang day Mama, no exception. The qualifications that must be met in this strategy are: you’re by yourself, you have at least 20 minutes, and you’re doing whatever the heck you want-just for YOU. If you think I mean driving to the grocery store alone in the car- That doesn’t count! If you think I mean the 10 minutes that you drive to school pick up to get your kids-that doesn’t count! What does count, is alone time, doing something you want, love or find joy in for at at least 20 minutes everyday. Trust me. You need and deserve it. And If you don’t think you do- let’s chat. You need The Mama Protocol Because you can make time for you Mama and you deserve it. 

One of the top tips I’m also a firm believer in is to get yourself in a routine or (cringe if you may- a schedule)! What’s a schedule do for you? Well many things but here’s just a few to consider. You’ll have a plan for the day. I teach you all about this in the Take your day back Challenge inside The Mama Vault. You’ll know what to expect, you can plan your day which allows you more control, which helps with feeling happy and healthy NOT stressed and overwhelmed. Having a routine also has these benefits; fitting time in for yourself, allowing you to set boundaries for what you may or may not have time for and if you’re a type A personality you might just live your best life with a schedule (guilty as charged 🤣)

The next thing you can do to avoid mom Burnout is to move your body. It’s no coincidence that you always feel better after you move your body. It’s because when you move your body, your brain releases endorphins which make you feel dang good. So, the movement of what you do is up to you. But, I’ll share personally, the more intense the movement is the better I feel. So yoga isn’t really my thing- I appreciate it but if I’m feeling overwhelmed, stressed and anxious yoga doesn’t help me. Running, a brisk walk, a bike ride, a HIIT class do the trick!


The last strategy I recommend would be to limit your sugar intake. Many of us moms turn to Food and emotional/stress eating when times get chaotic. Ironically, what that does to us and our brains is detrimental. Too much sugar depletes our energy, makes us moody and doesn’t help how we feel about ourselves when we look in the mirror. So, instead of turning to food for comfort during stressful times, I recommend dialing in on Whole Food nutrition not sugar. Check out The Mama Protocol where I break down real food for you. Why you want to eat it, how you’ll feel amazing, lose weight oh and give you 25 meal plan recipes that are husband + toddler approved!



Growing your Biz + Income on Social Media; Momtrepeneurs Mastering Social Media in 3 hours a week

Let’s talk growing your social media and leveraging the weekly curated post examples I  created specifically for Momtrepeneurs who are growing a thriving business using social media. I built my first business,  using only social media and took my following from 0 to 68,000 followers in six months. It was a lot of work, and it left me feeling overwhelmed and burn out, when it was all said and done. Since then, I’ve spent time working with business owners who message me daily on how to replicate the success in their following like I  have built for myself.

One of the main questions I always get for everyone from everyone as I don’t know what to post and so in the Modern Social Mama course that I created, I give away a list of 14 topics that you can post on each week that you just pull from Inc. you create your own post customize to you using these topics. It makes posting so simple. And I teach you lots of tips and tricks how to speak to your ideal clan on social media build relationships, and convert a conversation to an actual sale! 
One of these weekly post recommendations is a value add post, and that’s we’re gonna talk about now. Value add posts are so important and the reason behind them is so people see you giving free value to them and that’s important to them. The value add you want to give is something that’s tailored to your ideal client. In my case for example it would be a mom a mom tip. I would give a post for example that would say hey moms pro tip the cat and Jack pants at target with the reinforced knee have a guarantee on them, so you can take them back if your boy gets a hole in them after the first wear 🤣 (speaking from experience). Be sure to follow me for mom tips as us Mamas gotta stick together!

This is a value add post because I gave them something for free that’s helpful to them, here’s a few other examples for who I serve: a healthy cookie recipe, a easy quick school night dinner recipe, a coupon code etc. These are all Value add posts or posts that give value to your audience at no cost to them!  These are crucial because you want them to come to you and see you as the expert. You're building your expertise with them  in lots of things. This allows them to get to know you as a friend and so when you give free advice, free value to people and expect nothing in return they keep looking to you for advice and that’s exactly what we’re doing we’re building your brand on social media! 

Think about it, I’m sure there are people you follow who give you value daily and it cost you nothing and yet you are always following them looking at their stories looking at their posts, that’s exactly what we’re doing but we’re just tailoring it to your audience and you’re writing it!

A value add post I recommend is included weekly in your weekly content posting schedule and I break this all down for you. When you’re a curating your weekly schedule for posting, or should I actually recommend you do a month at a time, if you’re in my modern social Momma course, which you should be if you’re trying to build a business on social media and you want to track your ideal clients and customers so you can live your dream life and use social media to cash those checks and then it’s for you. The modern social mama Thomas is using social media for three hours a week or less to dynamically up level your business. I teach you what to post, by getting you a 14 different examples of weekly try to contact you should cycle through to reach your ideal audience. This is all customized to you using your voice and your words so that your ideal client sees it and hears it and connects with you. Social media is a great while you to build relationships, and therefore your business. Because I’m a firm believer in whatever business you’re in you need to build relationships for it. This is why brands and influencers build a community and an audience that no matter what they’re selling their community buys it and that’s exactly friends what I teach you in the Modern Social Mama.


And the best thing about value-add post in my opinion is they’re easy and they speak for themselves so be sure to include quotes in part of your weekly posting schedule. If you need more inspiration and health and growing a thriving business leveraging social media all without the overwhelming burn out of all the ends and outs of social media be sure to join the Modern Social Mama, where I break down exactly how to do social media in a way that puts money in your pocket where you’re creating relationships with your ideal client all while mastering social media in less than three hours a week. You can find it here. 

The Modern Social Mamas Guide to Increasing Engagement in Social Media Posts to generate more income

Let’s talk growing your social media and leveraging the weekly curated post examples I created specifically for Momtrepeneurs who are growing a thriving business using social media. I built my first business,  using only social media and took my following from 0 to 68,000 followers in six months. It was a lot of work, and it left me feeling overwhelmed and burn out, when it was all said and done. Since then, I’ve spent time working with business owners who message me daily on how to replicate the success in their following like I  have built for myself.


One of the main questions I always get for everyone from everyone is how to get better engagement in their social posts? They don’t get good engagement and bad engagement = less following, less leads, less conversations and less sales. In the Modern Social Mama course that I created, I give you ideas that you can pull from. You create your own post customizing for your audience to boost your engagement. It makes posting so simple. And I teach you lots of tips and tricks how to speak to your ideal clan on social media build relationships, and convert a conversation to an actual sale! 

An engagement post is a post that gets your audience to engage with you. That’s exactly the point of it. Don’t overthink it. You want your audience to see the post, and immediately leave you a comment or send you a message. In today’s world everyone has an opinion, and for your engagement post we’re gonna take darn advantage of it and let them give you their opinion! So let’s give some examples and engagement posts: do you like chocolate or vanilla better? Do you like snow or beach better? What time do your kids go to bed? Are you an early bird or a night owl?

These are post that you want to use a really great graphic with to grab attention and also have the wording written on the graphic. Then, click post and wait for your responses to roll in. This is cool because your audience wants a way to connect with you, and they get to leave you their opinion. It also allows you to get to know them more, i.e. build relationships which is exactly what we’re doing on social media. I go into this a lot further in my Modern Social Mama course, but anybody who’s on social media should be building relationships. After you do the engagement post the algorithm on Facebook will think holy cow look at all the people she’s been engaging with this post was hot so the next time you post it’s going to show your next post to so many people so from the strategic perspective it’s really great to do an engagement post and then the very next post you do the next day or later on even in the same day after your engagement post do a product or service post. This way people can know about your product or service that you’re offering a lot more people will see it because again the algorithm knows that your previous post was hot you had so many people comment and like on it and give you their opinion which allowed you to learn more about them about them to give their opinion so they feel heard and intern you’re rewarded by the platform in showing more people your next post. Which should be a product or your service post. That’s a hack not very many people will tell you about, and that’s just one of the million hacks and tips I give you in my Modern Social Mama course. 

An engagement post I recommend is included weekly in your weekly content posting schedule and I break this all down for you.


So when you’re a curating your weekly schedule for posting, or should I actually recommend you do a month at a time, if you’re in my Modern Social Mama Course, which you should be if you’re trying to build a business on social media and you want to reach your ideal clients and customers so you can live your dream life and use social media to cash those checks- then it’s for you! The Modern Social Mama Course is using social media for three hours a week or less to dynamically up level your business. I teach you what to post, by getting you a 14 different examples of weekly try to contact you should cycle through to reach your ideal audience. This is all customized to you using your voice and your words so that your ideal client sees it and hears it and connects with you. Social media is a great while you to build relationships, and therefore your business. Because I’m a firm believer in whatever business you’re in you need to build relationships for it. This is why when brands and influencers build a community and an audience no matter what they’re selling their community buys it and that’s exactly friends what I teach you in the Modern Social Mama.

And the best thing about engagement post in my opinion is they’re easy and they speak for themselves so be sure to include quotes in part of your weekly posting schedule. If you need more inspiration and health and growing a thriving business leveraging social media all without the overwhelming burn out of all the ends and outs of social media be sure to join the Modern Social Mama, where I break down exactly how to do social media in a way that puts money in your pocket where you’re creating relationships with your ideal client all while mastering social media in less than three hours a week. You can find it here

Busy mom hacks to save you time

Amongst my friends I am known as the most productive, motivated, put together mom in town.



While I pride myself on that I’ve learned a lot along the way that’s gotten me to be to this person who is so productive in my day and being control of what I need/want in my day so I want to share all of these busy mom hacks with you. Because, as Mamas got to stick together. After all, it takes a village to raise these kids and while we love them so dang much, I’m so grateful for my mama tribe who has loved supported and helped me on this incredible journey called motherhood. Without all of you, I would never be the Woman and Mom I am today. You know who you all are, and I'm so dang grateful!
 
Also, let’s face it, all of us moms need some more time in our life to get all the things done. And  these busy hacks are going to help us do just that.

First up, Hire it out. Hire out as many of the household things as you can. For me, this includes a house cleaner twice a month, a grocery shopper every week, a babysitter, a lawn company for cutting the grass, a virtual assistant to help me with some business tasks. Sit down and write a list of all of your responsibilities each week. Then categorize them; the ones you love and the ones you don’t. 

The responsibilities or tasks you don’t love should be hired out. We live in a digital age where literally anything, and everything, can be hired out. And while I know there’s a cost to this and some of it might not fit into your budget it is a consideration for you to make. My hubby and I  have this convo often. Our time is worth a certain amount (this can easily be figured based on how much money you earn- and can also be used at home to calculate the cost of your time). So, if you earn $225 an hour working on your business, wouldn’t it be worth it to pay someone $30 to cut your grass each week? So instead of you spending an hour of your time cutting grass, you can earn $225!! Then you pay $30 to the company who cuts your lawn and you’re still up $195! I’d say that’s money well spent. How about you?

By now you might be feeling a little weird that you’re considering hiring someone to help you with the work around the house, (I’ve been there). It’s because we’ve been conditioned and societal pressure has taught us, we can do it all. We are moms for goodness sake! And while we can do it all for sure, for our sanity and for us to be able to do other things that bring us joy, it makes sense to allow others to help us. To receive the help. 

You might be reading this and rolling your eyes but let me tell you Mama, it’s a mindset shift that you gotta make for this modern day world. I’ve helped thousands of moms Grow their Mama Mind, and I’d be honored to help you too. You can find out more here.


One last busy mom hack I'll leave you with is all about night-time prep. Yep, prepping for the next day.

Mornings are a whirlwind as a working mom. With kiddos to get off to school, getting yourself ready, chasing the dog down the road when he gets out of the yard… you get the picture. There’s a lot going on.

That’s why the more you can get done the night before the better! When I asked moms on Instagram what their favorite working mom hack was this one came through loud and clear! Pack the lunches, get homework into backpacks, pick out clothes, whatever you can do to make the morning go smoother.

What's your fav busy Mom Hack to share with a Mom who's feeling overwhelmed?



 
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