The kids are back in school, and while the chaos of summer is over (YES! I was there too), a new kind of stress can creep in. Between managing school schedules, extracurricular activities, and your career, it’s easy to feel overwhelmed. And if we add to that the fact that, as women, we sometimes feel like superheroes and load our schedules with even more tasks, after a month we can really feel the impact of stress.
Mindfulness is a fantastic tool for avoiding burnout. While the simple concept of “staying in the present” is at its core, there’s a lot of depth in its practice that supports our health and well-being. From emotional management and self-leadership to learning to say no in a compassionate and respectful way, mindfulness means connecting with our true selves and our needs. Some common signs you should be aware of are exhaustion, irritability, difficulty concentrating, lack of sleep, increased stress, a sense of overwhelm, and maybe even not wanting to get out of bed (red flag for this last one).
Let’s dig deeper into where we’re at:
UNDERSTANDING THE POST-SUMMER CHAOS
After maybe two months of a lack of routine, vacations, and not having a clear schedule, it can be stressful to return to a routine. Try to plan your schedule ahead of time, but also avoid being judgmental if things don’t go as planned. I like to say, “PLAN WITH FLEXIBILITY.” Be patient in getting back to your routine, and be consistent with small, easy tasks. Commit to achieving just one important and urgent task per day, and avoid treating every single task as important and urgent.
Multitasking can also cause stress, and a schedule can help you be wise in how you spend your time. Again, plan with flexibility and accept that there are things out of our control that can lead us to adjust our agenda a little bit.
If you feel stress is hitting hard and you start to feel those anxiety chills, breathwork is highly beneficial for calming that response (and if you add a fast-acting CBD, the calming effect can be enhanced. Message me for more info).
TIME TO GET KIDS TO SCHOOL – WORK – PICK-UP TIME
I want to share a bit about my mornings. Before waking up my kids, I truly enjoy taking some time for self-care. The first thing in the morning is my meditation practice for 20 minutes, along with breathwork. When I prepare breakfast and lunch for the kids, I enjoy listening to a podcast or something related to personal development.
This helps immensely in starting the routine in a calm and connected state. And when the morning begins, it’s harmonious. When you wake up your kids, remind them of their breathwork and tools to stay calm, and also enjoy a good breakfast with them. Involve mindfulness practices while driving or waiting for the bus, like breathwork, and be mindful of the sights and sounds around you, especially the beauty of simplicity like the sunrise.
Because I like to stay calm and structure helps me with that, I set different alarms to be aware of the time.
Plan your agenda on Sundays, and review it the day before so you have a structure. It is easier to adapt to life’s challenges if we have a structure. Be aware of your breath, especially if things are becoming stressful. Work in 90-minute blocks, and take a 5-minute break (maybe with an active pause). Focus on one task or project at a time. Staying calm helps you make better decisions and also enhances leadership.
Try to adapt your agenda so you don’t have to do tasks after work, allowing you to have mindful and beautiful moments with your family. You can practice special moments with them, like mindful play, gratitude, and meditation practices, a bedtime story, and so on.
Make sure everyone goes to bed calm and relaxed for better sleep.
As parents, we can set a positive example for our kids. Not only will we build up resilience, but our families will as well. Mindfulness will also improve our relationships, enhancing communication and reducing stress in family interactions. Families deserve to live in a calm way and enjoy life. We all experience stress; how we handle it is what matters.
Conclusion
Navigating the post-summer chaos can be overwhelming, but by integrating mindfulness into your daily routine, you can create a sense of calm and balance for both yourself and your family. Mindfulness isn’t about perfection or adding more to your already full plate—it’s about simplifying, being present, and prioritizing what truly matters.
By taking small, intentional steps—whether it’s starting your day with a quiet moment for yourself, practicing mindful breathing with your kids, or planning your week with flexibility—you can reduce stress and avoid burnout. These practices not only help you stay grounded but also set a positive example for your children, teaching them how to handle life’s ups and downs with grace and resilience.
Remember, it’s okay to start small. Introduce these practices gradually, be patient with yourself, and allow your mindfulness journey to evolve naturally. The benefits will extend beyond just avoiding burnout—they will enhance your overall well-being and strengthen your family’s bond.
If you’re ready to bring more calm into your life, I invite you to schedule a free consultation. Together, we can create a personalized approach to help you thrive as you balance the demands of work, family, and everything in between.