Let me start with a confession: as a work-from-home dad sharing the parenting load with my wife, I used to think I had this wellness thing figured out. You know, the whole “just wake up earlier” or “meal prep on Sundays” advice you see everywhere on Instagram.
But nothing like a screaming toddler during a Zoom work call to make you realize those “just meditate daily” tips aren’t exactly family-friendly. The reason for the screams? Mommy gave him the green cup instead of the blue one…
Throughout this chaotic part of our parenting journey, my wife and I found some wellness activities that actually work in real life – even with our toddler running around. And, most importantly, they don’t require waking up at 5 AM or spending a weekend in a high-end wellness retreat.
1. Start a Sensory Garden
Remember when your toddler was obsessed with touching everything? That’s actually brilliant for wellness. Creating a sensory garden isn’t just some passing trend on social media, it’s actually changing how we think about stress relief. Studies show that engaging multiple senses reduces anxiety faster than traditional relaxation techniques.
Start small – maybe just three different textured plants in containers. Lamb’s ear feels like velvet, mint releases this amazing smell when crushed (and takes over everything), and lavender…well, sometimes I just stand there breathing it in while hiding from my parenting responsibilities.
What Makes It Mom-Friendly:
- Kids can help (and stay entertained!)
- Doubles as outdoor education
- Provides fresh herbs for cooking
- Creates a calming outdoor space
2. Movement Integration: With Your Baby
Recent studies show that parents spend around 2 hours each day lifting, carrying, and chasing after kids. Turns out, that 25-pound toddler makes an excellent free weight.
Try this: Next time your little one demands “up,” turn it into a proper squat. Those endless requests to be picked up? That’s honestly a full-body workout program. Sometimes it’s much easier to exercise with your kid versus trying to find separate gym time.
Some toddler-friendly exercises that actually work:
- Airplane poses for core strength
- Squat-to-shoulder lifts during pickup time
- Living room dance parties (burns 200-300 calories per hour according to my Fitbit)
- “Chase me” intervals around the backyard
Here is a great YouTube video if you’re interested:
25 MIN BEST FULL BODY WORKOUT WITH BABY – Postpartum Mommy Baby Fitness At Home I With Instructions!
3. Sound Bath Meditation: The New Power Nap
Remember when meditation meant sitting in perfect silence? Those were the pre-kid days. Now, research shows that sound-based meditation might be our secret weapon. A study published in Nature found that people who incorporated natural sounds into their daily routine reported lower stress levels – and no, your toddler’s Baby Shark rendition doesn’t count.
Sound baths work because they give our overactive parent brains something to focus on besides the mental grocery list and that weird noise the washing machine’s making. The science is fascinating: these specific sound frequencies actually slow down our brainwaves, shifting them from “where did my kid hide my keys” mode to “I can handle this” state in about 8-12 minutes.
What makes it mom-friendly:
- Works even when you fall asleep (people often enter deep relaxation states or doze off during sessions)
- Background noise actually enhances the experience
- Can be done lying down, sitting, or even folding laundry
- Effective in short bursts – perfect for naptime windows
Most sound bath apps now offer “parent-friendly” features like pause-and-resume (because life happens) and variable session lengths. The key is finding what works in your chaos. Maybe it’s morning bowl sounds while the coffee brews, or ocean waves during your commute. Whatever works – just don’t expect to achieve enlightenment while refereeing sibling disputes.
Remember: Most regular sound bath practitioners actually report improved stress management. The others probably got interrupted by a kid needing a snack.
4. Digital Detox With a Twist
Most wellness experts recommend avoiding screens before bedtime – clearly, these experts never had to respond to urgent work emails while simultaneously watching Bluey for the 47th time.
As someone who’s fallen asleep countless times with my phone in my hand, with that “Are you still watching?” screen from Netflix on my TV, it’s tough… But I think I’ve discovered a middle ground that actually works in real life.
Instead of those impossible “no screens after 7 PM” rules, try setting up screen-free zones in your house. The kitchen becomes a phone-free space during meals, and surprisingly, conversations get more interesting when nobody’s checking Instagram or reading the news.
Some practical ways to make this work:
- Designate phone charging stations away from bedrooms
- Create a family “tech basket” for meal times
- Set up old-school activities in screen-free zones (board games, coloring books, actual books)
- Use screen time as a chance for connection (family movie nights count as quality time)
By not being preoccupied with your phone, you perceive even the tiniest details, like how your toddler has been quietly “redecorating” that specific spot behind the couch with markers. Okay, maybe that’s not the most appropriate example, but you understand the point. Real connection happens in these small, screen-free moments.
5. Mindful Crafting with Kids
When I first read about mindful crafting with your child, I nearly choked on my cold coffee. Putting “mindful” and “crafting with kids” in the same sentence seemed like an oxymoron. But here’s something I’ve learned through trial, error, and countless cleanup sessions: it actually works.
From day one, I made this non-negotiable rule about spending quality one-on-one time with my little one. Rain or shine, sick or tired, at least 1-2 hours each day are sacred – just us, creating, playing, learning about animals or reading together. My wife does the same, and honestly, watching her unwavering commitment to this ritual (even during those sleep-deprived newborn days) inspired me to stick with it.
Some days, our crafting sessions end with a Play Dough fight. Other days, we achieve moments of genuine peace – like when we’re both focused on finger coloring, and I realize I’ve forgotten to check my phone for the whole time. These are the moments when you truly start appreciating the process.
Remember, mindful crafting isn’t about making masterpieces. It’s about being present, even when the glue stick gets stuck in someone’s hair or the watercolors turn into an interesting shade of brown. These daily creative sessions have become our favorite way to decompress, connect, and occasionally create something that doesn’t even look like abstract art (though those are precious too).
Real Life Wellness: Because Perfect is Overrated
Your sensory garden might have more weeds than herbs, and your mindful crafting session might end with Play-Doh in places you didn’t know Play-Doh could go.
But here’s what matters: you’re trying. You’re finding ways to take care of yourself in the middle of the beautiful chaos that is parenting.
Start with one activity that speaks to you. Maybe it’s creating that sensory garden where your kids can play while you get some vitamin D, or maybe you’re thinking about starting a simple tea ritual that signals, “Mom needs five minutes.”
