As moms, we’re often so focused on others that we don’t realize we’re making common health mistakes.
These common health mistakes can seriously impact our well-being. Whether it’s skipping meals, running on caffeine and fumes, or putting self-care dead last, these habits can quietly drain your energy, mood, and motivation.
You’re not alone—and you’re not failing. So many moms fall into these traps simply because we’re stretched too thin. The good news? With a few small shifts, you can start feeling more balanced, energized, and well.
In this post, we’ll dive into the top 5 health mistakes busy moms make (plus eight bonus ones to keep an eye out for)—and most importantly, how to fix them in realistic, doable ways.
5 Common Health Mistakes Moms Make (and What to Do Instead)
You’re doing your best—but even the most devoted moms can fall into these common health traps. Here are the top 5 common health mistakes to watch out for, plus some simple fixes to help you feel better fast.
1. All-Or-Nothing Thinking
“If I can’t devote an hour to a workout I shouldn’t bother.” “If I have a piece of cake I might as well just eat junk food all weekend.” Do those sound familiar at all? A perfectionist, all-or-nothing thinking mindset can actually sabotage your progress towards your health goals. I used to have that mindset! If I skipped a workout I’d get down on myself and feel discouraged from working out again since I was off my routine. A cheat day would turn into a cheat weekend. Now I try to have the attitude of, “Tomorrow is a new day”. If I get off my routine today, I’ll do my best to get back to it tomorrow.
Smaller habits are easier to achieve and keep up with when trying to meet your health goals. If you’re not a current exerciser, instead of setting the goal to exercise every day, start by exercising one or two days a week. That way if you have to skip a workout for whatever reason, you can just shift it to another day. Small changes matter! It takes at least 21 days to make a new habit part of your regular routine. Once your small change is part of your routine, add onto it.
Remember that it’s okay to be “good enough” when it comes to wellness.
2. Skipping Meals
Many people think that skipping meals is a good way to lose weight. However, a lack of nutrients can mess with your energy levels, mood, and metabolism. You’ll likely end up with blood sugar crashes and decision fatigue. Then you may grab unhealthy, sugary snacks to try to boost your energy levels. Try to prep some grab-and-go meals so you have something healthy and nutritious to grab when you’re on the run. Think hard boiled eggs, mason jar salads, lettuce wraps, canned tuna, baby carrots or celery sticks, and fresh fruit.
Prioritize eating balanced meals that fuel you. I do practice intermittent fasting part of the week, and while it may seem like skipping a meal, it’s really just consuming the same number of calories during a scheduled eating period, like 8 hours of eating and 16 hours of fasting. Intermittent fasting, when practiced correctly, is safe and effective as long as you are consuming enough calories and nutrients during your eating period.
3. Neglecting Sleep
I know as a busy mom it’s easy to want to stay up late for some “me time”. I need some time to myself at the end of the day too! However, if you’re staying up late every night and your kids are waking you up early the next day, you can end up with sleep deprivation. Some of the long-term consequences of sleep deprivation are heart disease, kidney disease, high blood pressure, diabetes, stroke, obesity, and depression.
It can be helpful to set some boundaries around bedtime. Figure out what time you’ll need to wake up, and work backwards to figure out a bedtime that will give you at least 7 hours of sleep. Once you have your own lights-out time set, set your kids up with a bedtime that will give you an hour or so of a gentle evening routine.
Some good habits to include are:
- Disconnecting from screens
- Practicing some gratitude such as reflecting on what went well that day
- Dimming the lights
- Reading
- Listening to relaxing music
- Calming aromatherapy
My alarm goes off at 5:30 am on weekdays. I try to have my kids in bed by 8:30 pm, so I can have some time to myself before shutting off the lights at 10:30 pm.
4. Forgetting to Move
When you’re constantly chasing your kids and doing chores, it feels like you’re always on the move but that doesn’t always translate into movement that benefits your health. You spend so much time in the car, at the table, or on the couch with your little ones. Before you know it, you really haven’t moved your body much all day.
Movement is more than just working out. It boosts your mood and energy while reducing your stress. It improves both your physical and mental health. Try to sprinkle some quick, active healthy family activities throughout your day, such as an evening walk, dance party, or playing a sport together. Small, consistent actions add up, and will fit into your life. Movement doesn’t have to be an intense workout, it just needs to be something!
5. Ignoring stress or Mental Health
Moms often suppress their own feelings in order to stay strong for their families. I know there was a period of time when I did that too, especially when my girls were babies. It’s so easy to brush off stress and anxiety and tell ourselves that it’s just part of the job of being a mom. However, that causes the stresses to build up, often resulting in burnout.
Start by giving yourself permission to acknowledge how you’re really feeling. Try some journaling, venting to a friend, setting boundaries with your time, meditating, or simply asking for help. Even just taking a quick break to do 10 deep breaths can help you find calm in the chaos of life.
More Common Health Mistakes Moms Should Look Out For
We’ve covered the big ones, but there are even more subtle habits that can wear down your health over time. Here are several other common health mistakes to keep on your radar:
- Not drinking enough water: Dehydration can zap your energy so keep a motivational water bottle with time marker handy.
- Over-caffeinating to cope: Coffee can wake you up, but relying on it too much can mess with your sleep, increase your anxiety, and cause energy crashes later.
- Ignoring annual health checkups: Preventive care matters for you too!
- Relying on processed snacks for energy: Processed snacks are easy, but too much can leave you sluggish and bloated. Add in fresh fruit, veggies, and protein when you can.
- Comparing yourself to others online: People show the best parts of their days online. Chances are, the person you are comparing yourself to is struggling as well.
- Skipping time outdoors: Fresh air and sunlight can lift your mood. I know I’m so much happier on sunny days!
- Not prioritizing joy and fun: Laughter, hobbies, and just being silly can really fill your cup.
- Putting everyone else’s needs first: Constantly ignoring your own needs can lead to burnout. Prioritize yourself like you would anyone else.
These common health mistakes don’t make you a bad mom.
They make you human! The good news is, with a little awareness and a few intentional shifts, you can start showing up for yourself in ways that truly support your well-being.
You don’t need to overhaul your life overnight. Start small. Pick one thing from this list and gently work it into your day. Remember: self-care isn’t selfish—it’s essential. A healthier, happier you is the greatest gift you can give your family.
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