WellWithSamantha

Tag: yoga for burnout

  • My Morning Routine as a Solo Parent (That Doesn’t Involve Waking Up at 5 AM)

    Let’s be honest — when you’re parenting solo, mornings can feel like a chaotic blur of cereal spills, last-minute sock hunts, and “where’s your backpack?” drama. For a long time, I dreaded the mornings. They felt rushed, stressful, and like I was already behind before the day even started.

    But something shifted when I stopped chasing a “perfect” morning routine and started creating one that actually worked for me.

    Here’s what my mornings look like now — not Instagram-perfect, but peaceful enough to keep me sane.

    1. I Give Myself 15 Minutes Before the House Wakes Up

    Not an hour. Not a full sunrise yoga session. Just 15 quiet minutes.

    Sometimes it’s breathwork, sometimes it’s stretching, sometimes I just sit with my tea and stare out the window in complete silence. And that’s enough.

    The rule: No phone, no scrolling. This time is mine.

    2. I Prep Just One Thing the Night Before

    I used to try to prep everything — outfits, lunches, to-do lists. But that overwhelmed me even more. Now I ask, “What’s one thing I can do tonight that’ll make tomorrow easier?”

    Some days that’s laying out my clothes. Other days, it’s setting the table or making sure the coffee is ready. One small prep step = less chaos in the morning.

    3. I Keep Breakfast Simple and Stress-Free

    Gone are the days of guilt over Pinterest-worthy breakfasts. I rotate between 3 go-to options: fruit and yogurt, toast and eggs, or a protein bar. That’s it. Less decision-making, fewer dishes, and less stress. The girls eat the school breakfast. Sometimes I will make them a bagel for the car ride.

    4. I Use a Mini Mantra (For Me, Not Them)

    Before the day really starts, I say a mantra. Not out loud (though sometimes I whisper it). Something like:

    “Today, I’ll respond, not react.” “I am steady even when things are messy.” “I don’t have to do it all to be enough.”

    It grounds me — and keeps me from losing it when someone spills milk on my only clean pants.

    5. I Accept That Some Mornings Will Be a Mess

    The biggest change? I stopped expecting every morning to be smooth.

    Some days we’re late. Some days there are tantrums. Some days I lose my cool. But I’m learning to let it go and start fresh each day — without the shame spiral.

    Final Thoughts

    You don’t need a color-coded checklist or a 5 AM alarm to have a better morning.

    You just need a few quiet moments, a little prep, and a whole lot of grace.

    If you’re a solo parent figuring this out one day at a time — I see you.

    You’re doing better than you think.

    Is there anything you can add to this list? I’d love to hear from you. Leave it in the comments below!

  • How Yoga Helped Me Handle the Stress of Solo Parenting

    1. Yoga Gave Me Space to Breathe — Literally

    When you’re solo parenting, it’s easy to spend the whole day in fight-or-flight mode. My body was always tense, my breathing shallow.

    Starting with just 5 minutes of breath-focused movement each morning helped me slow down and finally exhale.

    I started with a beginner friendly online class and a comfy, affordable yoga mat that lived rolled out in my bedroom — a visual reminder to show up for myself.

    Tip: Try the “legs up the wall” pose after a long day. Total nervous system reset.

    2. It Shifted My Mindset from Chaos to Control

    Yoga taught me something no parenting book ever did:

    I don’t need to control everything — I just need to return to myself.

    Even on days when toys were everywhere and laundry was taking over, 10 minutes of flow gave me a sense of grounding and control in my body.

    The act of moving with intention gave me a small win to carry into the rest of my day. And when you’re parenting solo? Small wins matter.

    3. It Helped Me Manage Stress (Without Guilt)

    Before yoga, I’d try to cope with stress by scrolling, snacking, or staying up too late. But those quick fixes never lasted.

    Now, instead of numbing out, I move it out — whether that’s a slow restorative practice or a strong vinyasa flow.

    Some of my favorites:

    • 15-minute gentle yoga for stress – I found a great series here
    • Deep hip openers for emotional release (yes, it’s a thing!)
    • Child’s pose on a thick, supportive mat – my go-to when I feel like hiding from the world

    4. It Made Me Feel Like Me Again

    Somewhere between diapers and deadlines, I lost the version of me that felt vibrant, energized, and even sexy.

    Yoga helped me reconnect with that version. Not overnight, but little by little, on the mat.

    I started noticing muscles I forgot I had. I stood taller. I had more patience.

    And when I felt good in my body, it overflowed into how I parented — calmer, more playful, more present.

    5. It Taught My Kid Self-Regulation Too

    One unexpected bonus? My child started copying me.

    Downward dog during cartoons. Deep breaths when upset.

    Now we even do “yoga breaks” together — a fun, healthy bonding moment.

    If you’re solo parenting, yoga isn’t a magic fix — but it’s one of the most powerful self-care tools I’ve found. You don’t need 60 minutes. You don’t need fancy gear. You just need a few minutes, a safe space, and the willingness to show up.

    Recommended Tools for Your Yoga Reset:

    • My Favorite Beginner Mat: Click here — affordable, durable, and kid-proof
    • On-Demand Yoga Classes (Free Trial): Try this – short, guided flows for every level
    • Guided Journal to Track Your Progress: This one’s beautiful

    Final Thoughts:

    If you’re parenting alone, I see you. You deserve care, too.

    Yoga won’t solve everything, but it will help you meet it all with more grace, strength, and self-compassion.

    Start with 5 minutes. That’s all it takes.

    What resonates most with you from this? I’d love to hear from you! Comment below.