Self-Care for New Mums That Doesn’t Take More Than 5 Minutes

Let’s be real, mama — when you’ve got a newborn glued to your boob or your hip (sometimes both), the idea of “me time” feels like a fantasy. Long bubble baths? Yeah nah. Weekend yoga retreats? Cute idea, but who’s babysitting? The good news is: self-care doesn’t have to be fancy or time-consuming. In fact, five minutes is all you need to reset, recharge, and feel a little more human.

Here are some quick-as, doable self-care ideas you can actually squeeze in between feeds, nappy changes, and trying to remember the last time you washed your hair:

1. Breathe (literally)

Take a deep breath in for four counts, hold for four, and exhale for six. Repeat a few times. You’ll feel your shoulders drop, your mind clear, and your nervous system thank you. Bonus: you can do this while feeding bub or waiting for the kettle to boil.

2. Cuppa therapy

Make yourself a hot drink you actually enjoy — and try to drink it while it’s still warm. Five mindful sips of tea or coffee, without scrolling your phone, can feel like a mini meditation.

3. Hydrate like a queen

Fill up your prettiest water bottle or glass and actually drink it. Being dehydrated makes you more tired (and cranky), and water is the simplest glow-up you can gift yourself.

4. Fresh air fix

Pop outside for a few minutes. Even if it’s just standing on the deck in your dressing gown, the hit of fresh air and natural light works wonders for your mood.

5. Stretch it out

Roll your shoulders, stretch your arms overhead, touch your toes. Doesn’t matter if you’re in pyjamas — your body will love the release.

6. Gratitude jot

Keep a notebook handy and scribble down one thing you’re grateful for each day. It could be as simple as “baby only spewed once on me today.” The little wins count.

7. Dance party for one

Chuck on your favourite song and have a mini boogie in the lounge. Bub will either giggle along or look at you like you’ve lost it. Either way, endorphins = activated.

8. Face splash reset

Cold water on your face instantly wakes you up, reduces puffiness, and makes you feel fresher. Two seconds at the sink and you’ll feel like a new woman.

9. Snack upgrade

Instead of grabbing the stale biscuit off the bench, keep quick healthy snacks on hand — think bliss balls, chopped fruit, or cheese and crackers. Fuelling your body properly = more energy for you and bub.

10. Quick tidy = clear mind

Set a timer for five minutes and do a mini reset in one room. Fold a blanket, chuck toys in a basket, wipe the bench. It’s amazing how a tiny tidy-up can make your brain feel calmer.

Why it matters

Self-care isn’t selfish — it’s survival. When you top up your own cup (literally and metaphorically), you show up calmer, happier, and more present for your baby. Five minutes might not sound like much, but it can change the tone of your whole day.

So next time bub nods off or you’re standing in the kitchen feeling frazzled, try one of these. You deserve it, mama. 💕