Last Updated on December 15, 2024 by Erin
Managing energy as a busy mom in midlife doesn’t have to be overwhelming. Discover simple routines, self-care tips, and energy-boosting strategies to stay active, balanced, and refreshed while juggling work, family, and self-care.
As a midlife mom, keeping up with school-aged kids can feel like a marathon—one that comes with early mornings, busy workdays, school activities, and endless to-do lists. My biggest barrier to feeling like I can handle it all, is without a doubt my energy level.
I’m currently dealing with night sweats and medication that gives me bouts of insomnia. If I’m fatigued or having restless nights, things start to fall apart. Fortunately, I’ve found some little tricks that help keep me energized during the day and help me wind-down to prepare for a better night of sleep.
It’s a work in progress but it’s absolutely necessary as a midlife mom with three kids in school and a variety of after-school activities.
Managing your energy effectively can make all the difference in not just surviving but thriving in this phase of life. This post will share with you some practical ways to boost energy, balance your responsibilities, and still make time for yourself.
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5 Energy-Boosting Tips for Moms in Their 40s with School-Aged Kids
I know these tips might seem like common sense but sometimes I just need a reminder that there are several easy fixes to get back on track. For me personally, I have to make sure I’m doing all 5 of these things to keep my energy levels up.
1. Stay Hydrated
I am a coffee lover, and I typically drink two cups in the morning, with a small afternoon coffee pick-me-up. With all that caffeine, I have to make sure I’m getting adequate water intake to balance things out.
One thing that has truly helped is keeping water on my bedside table so I can drink it first thing in the morning. Drinking water before your coffee helps wake up your system, flush out toxins, and boost your brain function.
For the remainder of the day, it helps to have a large bottle of water to keep the hydration going. I’m not a Stanley girl, but I do have a cute leak-proof 40oz tumbler that I love. There is something about having a straw that encourages me to drink more.
2. Eat Balanced Meals
Skipping meals will definitely lead to a crash at some point in your day. I’ve also learned that just grabbing whatever is convenient doesn’t help me much either (I’m looking at you Uncrustables in the freezer).
It takes some thought, but get into the habit of including protein, healthy fats, and complex carbs in your meals. Choose snacks that will keep you going, like nuts or apples with peanut butter.
I have had a lot of success with intermittent fasting, but I have to make sure when I break my fast it’s a larger meal with everything my body needs.
3. Move in Bursts
You don’t need an hour long bootcamp session first thing in the morning to get you going. In fact, it could have the opposite effect. I have several friends that do intense workouts at the crack of dawn and then complain they are exhausted chasing after their kids later in the day. I don’t have the heart to tell them…
A quick walk around the soccer field during practice can do wonders. Or maybe try a quick stretch at your desk. You’d be surprised how effective it can be.
I personally enjoy morning walks when I have the time, but they definitely aren’t marathons. It just gets the blood flowing a bit and I’m ready for the day.
I’m definitely not telling you to ditch workouts that you love, but if you struggle to stay alert and you’re struggling, maybe consider making a change.
4. Prioritize Sleep
If you can’t get eight hours, because sometimes you just can’t make it happen when you have kids, focus on quality over quantity. Create a calming bedtime routine (less screen time and more relaxation) to maximize the rest you do get. Sleep is crucial for recharging your energy for the next day.
I absolutely love the Headspace app for helping me wind down. Depending on my mood, I can filter their guided meditations by topic and length of time. You can read my rave reviews here.
5. Say “NO” When Necessary
Overcommitting drains your energy quickly. It’s okay to say ‘no’ to non-essential obligations. Protect your time and energy by only taking on what you can handle without feeling overwhelmed.
A Morning Routine to Stay Energized for the School Rush
The morning rush can set the tone for the entire day, so starting energized is key.
- Wake Up 30 Minutes Earlier: I know it sounds tough, but having a little time to yourself before the chaos begins is a game changer. Use this time for a brisk walk with the dog, meditation, or a moment of peace with your coffee.
- Prep the Night Before: Lay out your clothes, pack lunches, and make sure backpacks are ready. This minimizes morning stress and gives you a smoother start.
- Create a Kid-Friendly Routine: Set up a system where your kids can get themselves ready with minimal help from you. It teaches them independence and frees up some of your energy.
- Take a Moment to Breathe: Whether it’s a quick stretch or five deep breaths, this small pause can help center you before you dive into the day.
Need help with morning routines? Check out my post about life-changing routines for working moms. Hint: visuals are your best friend.
How to Recharge After a Busy Day of Work and Activities
Once the kids are home, you’ve got to rev up again to make it through the rest of the day! But it’s essential to carve out time to recharge so you don’t run on empty.
Consider creating a transition routine for the awkward afternoon/evening time when everyone gets home. After work or when the kids are settled, take 15 minutes to yourself. Change into comfy clothes, sip tea, or enjoy a quiet moment. This helps shift your mind from work to home mode.
Encourage everyone to choose a calming activity. It usually works best when it’s an individual activity…otherwise the bickering starts. We personally enjoy turning on ambient music while reading or coloring.
Make sure that the whole family turns off electronics an hour before bed to improve sleep quality. I’m going to be honest, we only recently discovered our oldest was getting on her school-issued laptop after hours. The consequence for that was leaving it to charge overnight in our office instead of on her desk in her room. We take screen-time very seriously in our home and we’re trying to lay a good foundation for the time when phones get introduced.
Balancing Family, Work, and Self-Care in Midlife
Balance is tricky, especially when it feels like everyone needs something from you. Make sure you’re not neglecting yourself! It can be easy to push your own needs aside while taking care of everyone else. But self-care is essential for keeping up with your busy life and staying healthy.
When you do get your personal time (mine is after the kids go to sleep), pick some self-care rituals that will actually make you feel better. Need some ideas? I’ve got you!
It might also be time to set some boundaries with family members and consider delegating tasks to other people.
Final Thoughts
Managing energy as a midlife mom is all about finding small, consistent habits that keep you feeling your best. Whether it’s a morning routine to energize your day, learning to recharge after work, or balancing all the roles you juggle, remember to take care of yourself too. Because when you’re at your best, you can give your best to your family!
Sincerely,
Erin
