How to Create Time for Yourself as a Mum (Using the Power of Habit Stacking)
Motherhood has a way of filling every spare minute of the day. Between school runs, snack demands, laundry piles, and bedtime routines, finding time for you can feel impossible.
But here’s the truth — you don’t need hours to take care of yourself. You just need small, intentional pockets of time that are already built into your day. That’s where habit stacking comes in.
What Is Habit Stacking?
Habit stacking is a simple yet powerful concept coined by author James Clear in his book Atomic Habits. The idea is to attach a new habit (like journaling, stretching, or taking a mindful breath) to an existing habit you already do on autopilot (like brushing your teeth or making your morning coffee).
In other words, you stack something new on top of something familiar.
It’s not about overhauling your life — it’s about creating gentle, sustainable shifts that fit naturally into your daily rhythm.
Why Habit Stacking Works for Mums
Let’s be honest — motherhood doesn’t exactly leave you with much free time.
Habit stacking works because it doesn’t require any extra time. It simply adds intention to what you’re already doing.
It helps you:
Create small, manageable moments of “you time”
Reduce guilt around self-care (because it’s part of your existing routine)
Build consistency without needing motivation or willpower
Reclaim a sense of autonomy and control over your day
These micro-moments might seem small, but over time, they add up to real change — more calm, clarity, and connection to yourself.
How to Start Habit Stacking as a Mum
You don’t need a complicated routine or fancy tools. Just start with one simple pairing.
Here’s how:
Identify something you already do every day.
Think: brushing your teeth, pouring your morning coffee, getting the kids ready for school, or scrolling your phone before bed.Attach a small new action to it.
Something easy, enjoyable, and meaningful for you.Repeat it daily.
Consistency turns it into second nature — no guilt, no pressure, just flow.
10 Easy Habit Stacking Ideas for Mums
🧘♀️ Morning Reset:
After you pour your coffee, sit down and take three deep breaths before picking up your phone.
📓 Journaling Stack:
After you drop the kids at school, jot down one thing you’re grateful for in a notebook or your phone.
☀️ Sunshine Stack:
After you hang the washing, stand outside for 60 seconds, close your eyes, and feel the sun on your skin.
💧 Hydration Habit:
After you brush your teeth, drink a full glass of water.
📵 Evening Unwind:
After you put your phone on charge at night, light a candle or stretch for two minutes.
🎧 Mindful Commute:
When driving to pick up the kids, play a podcast that fills your cup (like Not Just A Mum 😉).
💬 Connection Stack:
When waiting for the kettle to boil, send a message to a friend who makes you feel good.
📚 Quiet Time Stack:
After you tuck the kids into bed, read one page of a book before scrolling social media.
🚶♀️ Movement Stack:
When you’re waiting for dinner to cook, do 10 squats, stretches, or dance it out in the kitchen.
🕯 Calm Night Stack:
After you switch off the lights, whisper one kind thing to yourself: “I did enough today.”
Pro Tip: Make It Feel Good — Not Like a Chore
Self-care doesn’t need to look like bubble baths or long spa days (though those are nice too).
It’s about intentionality — reminding yourself that you deserve care, time, and attention just as much as everyone else in your household.
Start small. Stay consistent.
Because those little stacked moments become the foundation of rediscovering you.
💡 Want Help Getting Started?
If you’re ready to make time for yourself again, here are a few resources to help you:
📥 Download our Self-Care Menu — packed with easy, low-effort ideas to fit into your day. You can find this in our exclusive member’s area, The Hidden Chapter.
🎧 Podcast Episode: Motherhood and the Loss of Autonomy: Finding Freedom Again — a reminder that taking space for yourself isn’t selfish, it’s essential.
📖 Book Recommendation: Grab a copy of James Clear’s book Atomic Habits.
Habit stacking isn’t about changing your life overnight. It’s about rediscovering your rhythm, one small step at a time.
So today, pick one habit you already do — and add something that fills your cup.
Because the truth is, you don’t need more time. You just need more intention.