Burnt Out But Still Going: The Overwhelmed Mums Survival Kit
Ever feel like you’re running on empty, but the world (and your kids) didn’t get the memo!
As a mum with 2 very active kids and a million clubs every night, (I know… my own fault, but I’m thinking sport is better than causing mischief as one is nearly a teenager), running my own business and a household to run, I only know what its like to go into overwhelm. You write a to do list to try and be organized, which goes into another list, and then next days list… it seems never ending and you get so burnt out you don’t actually do anything productive.
I see you. The tired eyes, the frazzled brain, the constant background soundtrack of “Muuuuum!” It’s a lot. But here’s the thing: you’re not broken, lazy, or failing. You’re just human—and you’ve been doing a lot for a long time. So today, let’s talk about surviving those days when your tank is emptier than your coffee cup.
Welcome to The Overwhelmed Mum’s Survival Kit—real-life hacks and small shifts to help you feel a bit more connected, calm, and energised (even if your hair’s still in yesterday’s messy bun).
The Reality of Mum Burnout
Burnout doesn’t always look like lying on the floor in tears (though hey, been there). Sometimes it’s snapping at your kids for spilling a drink, calling your kid every family name but their own, or realising the kettle has become your most reliable friend - or sometimes wine!
It’s that physical exhaustion mixed with emotional overload and the mental clutter of all the things.
Why does it happen? Because we’re constantly juggling. The lists never end, the guilt is real, and “me time” often means hiding in the bathroom for two minutes scrolling TikTok.
If you’re nodding right now—good. You’re not alone, and you’re definitely not failing. You’re just carrying too much, and it’s time to lighten the load a little.
My Real-Life Hacks for Finding Energy When You Have None
Let’s be honest: when you’re tired, the last thing you want is another thing to do.
So these hacks are zero-pressure, guilt-free, and 100% mum-tested.
Hack #1: The “Micro-Movement” Trick
No time for exercise? No problem. Sneak in movement wherever you can.
Two-minute stretches while waiting for the kettle, squats while picking up the kids trail of clothing from the floor, shoulder rolls in traffic—boom, you’ve just exercised.
Hack #2: The “Permission to Pause” Mindset
This one’s about giving yourself a break. Literally.
When you feel yourself spiralling, stop. Breathe. Sit down. The world won’t fall apart because you took 60 seconds to reset. Promise. You can even pop into You Tube - positive affirmations to listen to for a few minutes
Hack #3: The “Laugh It Off” Rule
Chaos is guaranteed—might as well find the funny in it.
Like the time I sent my kid to school in uniform on non school uniform day or remembering that day its parents evening and you haven’t even booked your appointment!
If we can laugh instead of cry (or sometimes both), we win.
Hack #4: The “Good Enough” Workout
Some days, just putting on leggings is an achievement.
So ditch perfection. A ten-minute walk, a few Pilates moves while the pasta boils—anything counts. You’re not training for the Olympics; you’re just trying to feel human again.
The Overwhelmed Mum’s Survival Kit
Here’s your no-fuss, no-fancy-equipment-needed toolkit for those “I can’t even” days:
1. Mindset Shift – “I Deserve This”
Start here. You deserve rest, laughter, and moments for you—no guilt allowed.
Try saying this : “Taking care of me helps me take care of them.” (Repeat as needed, preferably with a tea in hand.)
2. Mini-Movement Routine
Three moves you can do anywhere:
Standing roll-downs (loosens your back and neck) Stand with feet hip distance apart, Inhale to prepare, exhale & nod chin towards chest and start to roll down reaching your finger tips towards the floor, slowly and with control. Inhale at the bottom and exhale start to restack the spine - ensuring your tummy muscles & pelvic floor are gently activated so they help support the spine on the way up.
Standing Side stretches (feels amazing after sitting at your desk for hours) - Arms to the side of body and come over to each side, leading with your finger tips towards your knee (not your neck)
Shoulder circles (goodbye, tension!) - Stand nice and tall and try and still keep the shoulders as relaxed as you can
Takes under two minutes—bonus points if you do it while reheating your drink for the third time.
3. Breathing Reset - The 4-4-4- rule
When you feel your brain going into overdrive, try this:
Inhale for 4, hold for 4, exhale for 4.
Instant calm, no spa day required.
4. The “Sanity Snack”
Find one tiny joy every day—a hot cuppa, your favourite song, five minutes of peace in the car before you go inside.
These small pleasures are not luxuries; they’re lifelines.
5. Connection Cue
Mum life can be lonely sometimes - Text a friend - Sometimes, just knowing someone else gets it makes all the difference.
A Sample Survival Day
Here’s what this might look like in real life:
7:00 a.m. – Kids are up, you’re exhausted. You roll your shoulders, take a deep breath, and whisper: “I deserve this.”
10:30 a.m. – You’re reheating your tea (again). You do two minutes of stretches while you wait. Look at you, multitasking queen.
1:00 p.m. – Lunch chaos. You pause mid-stress, inhale for four, exhale for four. The world doesn’t explode.
3:00 p.m. – You text a friend a ridiculous text about how well the kids are behaving… NOT!!. She sends back one about teenage parties. You both laugh and feel lighter.
8:30 p.m. – You find a moment of quiet, take a sip of tea, and realise—you made it through the day. That’s enough.
Final Thoughts: You’re Doing Better Than You Think
Burnout happens, but you don’t have to stay stuck there.
Start small. Try one hack, one mindset shift, or one item from the kit today.
Give yourself the same compassion you’d give your best friend.
And remember: you’re already doing an amazing job, even if it doesn’t always feel like it.
Because at the end of the day, you’re still standing, still loving, still showing up.
Ready to Feel a Bit More Like You Again?
If this blog hit home and you’re craving a little more calm, I’ve got two free ways to help you get started:
1. Free 15-Minute Morning Movement (LIVE!)
Join me live for a quick, feel-good movement session that boosts your energy and mood — no pressure, no perfection, just real mums moving together
2. Free 3-Day Reset: From Chaos to Calm
A mini reset to help you find your feet (and your sanity) again — with simple daily steps to bring back calm and clarity.
👉 Grab Your Free 3 Day Reset: from Chaos to Calm and start feeling a little more you again.