Your Body, Your Rules: Micro-Movements for Mindful Mums
Let's be real, mum - your to-do list is so long that doing something for yourself often ends up at the very bottom. Am I right? The constant demands of family and work, an overflowing inbox, endless tidying, and ending the day feeling trapped in the doomscrolling cycle. The idea of connecting compassionately with your body feels miles away. Instead, there's that familiar pang of guilt: "I'm not 'doing enough' to look after myself." Social media fuels the comparison train, convincing you that you have to exercise the way everyone else is. Instead of tuning in, listening to your body, and realising what you truly need, you get lost amidst the digital noise and daily grind.
This week, we're diving deeper into the MAGIC Mornings framework. A is for Action, and we're going to redefine what this means for you. Spoiler - it's not about forced productivity. Perhaps the idea of moving your body feels completely foreign right now. "Where would I even begin? I don't have time. I have too many things to do; it's just not even a consideration." But what if we spun it around and saw ACTION as pure self-care?
The Myth of Constant Productivity
We don't have to do it ALL. Read that again. In fact, what does "doing it all" even mean? Believing that a workout doesn't count unless it's intense and time-consuming can be counterproductive. When we push ourselves with the mindset that we have to exercise to be "successful," it often leaves us feeling even more overwhelmed. Those intense workouts we should be doing, otherwise we're not "good enough," can attack an already alert nervous system, leaving us both mentally and physically exhausted. So much so that we're unlikely to do it again, fueling more guilt and ultimately, burnout.
I've lived this constant battle with my body for years. I punished my body - HARD. My day wasn't successful unless I'd done a 6 am spin class, Barry's Bootcamp, or BodyPump. It pushed me to my limits, and I crashed. Now, don't get me wrong, I do enjoy those classes every now and then, but every day? That's not sustainable, nor truly healthy for your body, especially as a mum with countless other commitments. You're setting yourself up to fail if you believe a workout only counts if it's intense or time-consuming. You're making it a mountain you'll never start climbing because it feels too much.
Redefining 'Action': Self-Care, Not a Chore
What if movement could be genuinely enjoyable, restorative, and bring you a renewed sense of self? As the saying goes, "There is more reason in your body than in your best wisdom." Get to know your body. Lean into those aches and pains, that stiffness or flexibility. Get curious, and above all, lead with love. When we put this spin on 'A for Action' or movement in general, it's far easier to integrate it into our daily lives because it becomes something we enjoy. We feel good, we honour our body, we respect it, and we learn to connect with and understand it.
It doesn't have to be a full hour-long class. Even just adding micro-movements into your day accumulates into a big change. We can shift from being in our sympathetic nervous system (fight or flight) and bring ourselves into our parasympathetic nervous system (rest and digest) by incorporating some small movements. This gives our nervous system some much-needed respite from the constant high alert of digital demands. I get it, when you have precious downtime, it's easier to grab your phone and numb out. That little dopamine hit feels far quicker to get than any endorphins from moving your body.
Why Movement Matters: The Power of Embodied Action
Your body truly "keeps the score" - it holds onto emotions and stress. Think about it: we are all energy. Our body is made up of billions of energy molecules. When we feel something, this shifts our energy, and often those emotions get trapped in our body. This is what leads to that stiffness in the shoulders from sitting with a screen all day, or that niggling pain in the lower back or hip from carrying your child. What if, by just doing a few gentle stretches, we could begin to release all of that?
The poses we find in yoga not only help you find strength, build balance, and ignite your core, but they also help you understand and connect with your body. It’s about connection, not exhaustion. You reclaim your true self, away from the disembodiment of screen time. You can reduce anxiety, improve your sleep, and have greater resilience in those challenging life moments.
Perhaps most importantly, this action is just for YOU. This is for you to connect to your body and to your own individual, unique needs. It's not for performance or external validation. It's a non-negotiable part of your well-being.
Micro-Movements for Busy Mums
I'm going to share a few mini flows that can be done anywhere, anytime. If you want to watch some examples then head over to my YouTube Channel to watch the video!
Desk Stretches: Gentle neck rolls, shoulder shrugs/rolls, and wrist circles. These are brilliant for countering keyboard strain and easing 'tech neck'. Takes about 30-60 seconds.
Kitchen Flow: Try ankle rolls with balance, gentle hip circles, and pelvic tilts while you're waiting for the kettle to boil or the toast to pop. This opens up tight hips from sitting and improves circulation.
Bedside Bliss: Before getting out of bed or winding down for the night, try gentle spinal twists, knee-to-chest stretches, or even a happy baby pose. These are wonderful for releasing lower back tension and calming the nervous system for better sleep.
Conscious Breathing: Even just 60 seconds of deep belly breathing can be profoundly impactful. Focus on inhaling deeply, letting your belly expand, and exhaling slowly. This quickly shifts you into a calmer state and reduces immediate stress.
The important thing is to FEEL the movement, not worry about the "perfect" pose. It's about connection, not performance. Listen to your body. Even 60 seconds counts.
The Deeper Impact: Beyond the Physical & Overcoming Hurdles
When you integrate these small acts of mindful action, you'll find profound shifts in your mental and emotional well-being:
Mental Clarity: Movement can break the cycle of overthinking and mental clutter, helping you to be more present.
Emotional Release: Using your body to process stress and trapped emotions provides a healthy outlet.
Reclaiming Your Worth: These small actions are a powerful statement that your well-being matters. This isn't selfish; it's essential for present parenting, sustainable energy, and truly being yourself.
You might be thinking, "But I still don't have time," or "This isn't a 'real' workout." Let's tackle those mental hurdles:
"I Don't Have Time": These movements are literally 30 seconds to 2 minutes. It's about consistency, not duration. "Little and often" is key. Imagine doing one of these three times a day – that's 6 minutes of self-care you might never have thought you had!
"It's Not a 'Real' Workout": Challenge this limiting belief. True wellness encompasses more than just intense exercise. This is real, valuable work for your nervous system, your emotional well-being, and your overall health. It's about sustainable energy.
"Guilt & Comparison": Release the need to compare yourself to others. Your body, your journey. This is about what feels good and truly serves you. This is about reclaiming your personal identity and worth.
Take Action Today
Remember, "action" for high-achieving mums is about self-compassion, not self-punishment. These accessible micro-movements offer profound benefits.
I encourage you to pick just one or two movements from above to try this week. See how they feel. Notice the subtle shifts. These small acts accumulate into significant changes in your energy, your presence, and your overall well-being. Your body is your greatest ally; listen to it, move with it, and it will support you in every aspect of your demanding life.
Ready to see these movements in action? Check out my YouTube video for a guided session. Want to dive deeper into busting the myths of the "perfect workout" for mums? Listen to my recent podcast episode.
What's one micro-movement you're excited to try? Or how do you redefine "action"? Join us on Instagram and share your thoughts here