How to Find Calm in the Chaos and Kickstart Your Health Goals

Modern mom life makes it difficult to find calm in the chaos.

The fast-paced and demanding days are filled with responsibilities that can leave little room for your own well-being. If you’ve been telling yourself, “I’ll start focusing on my health when things slow down,” you’re not alone. But here’s the truth: life doesn’t pause… and neither should your well-being. As a health coach and mom, I understand how hard it can be to find calm in the chaos.

You want to feel more energized, less stressed, and in control of your health—but without adding more to your already packed plate. That’s why this post is all about simple, doable ways to find a little calm in the chaos and finally start showing up for you. No crash diets. No guilt. Just small shifts that build momentum and help you feel your best.

Ready to kickstart your health goals in a way that fits your real life? Let’s get started.

woman drinking morning coffee and looking out the window, looking to find calm in the chaos

Embrace small wins over perfection.

A perfectionist is one of the common health mistakes and gets you stuck. If you believe that wellness or being healthy means exercising for an hour each day or never eating a carb, you’ll likely get overwhelmed and give up.

Instead, focus on your small wins. Perhaps you went on a 10-minute walk instead of scrolling social media on the couch. Maybe you replaced your normal snack of a handful of cookies with a piece of fruit. Perhaps you took a break from your to-do list to do 5 minutes of deep breathing. These are all small wins that you should be incredibly proud of!

Strive to be consistent, but don’t feel the need to be perfect.

Create moments of calm in the chaos.

Even though it may not seem like it, there are many realistic ways to find moments of calm in the chaos. Strategies to help you get started are:

  • Start with your breath. When you start to feel overwhelmed, pause and try the 4-7-8 breathing technique. Inhale deeply through your nose for 4 seconds, hold for 7 seconds, and then exhale for 8 seconds. This simple act tells your nervous system that you are okay and you will start to calm down.
  • Focus on what you can control. You may not be able to stop your toddler’s meltdown or force your first grader to finish her homework, but you can choose how you respond. Try a quick reset. Step outside, splash cold water on your face, or play your favorite song and dance around.
  • Sprinkle short breaks throughout your day. Perform a morning stretch, write in your journal for 5 minutes, wake up a little earlier so you can sip your coffee in silence alone, or do any other easy wellness activities that help you feel calm. The chaos may still be there, but it doesn’t have to take over your day.
  • Give yourself grace. It’s okay if you don’t have it all together all of the time.

Regulating your nervous system is about helping your body feel safe and balanced, especially when you’re stressed. When you’re constantly in “fight or flight” mode, it’s harder to make decisions, sleep well, or stay consistent with your health goals. When you intentionally find calm in the chaos by breathing deeper, moving, or being more mindful, for example, all of the body systems work better.

Set clear boundaries.

You are your own advocate, so it’s important to set boundaries to achieve your health goals. Otherwise, tasks (and people!) will eat up your time and you’ll find yourself depleted at the end of each day. Some tips for setting boundaries are:

  • Identify what’s taking up your time. Are there things you can delegate or just say “no” to? Shifting tasks off your plate will allow you to create space for activities that improve your wellness, such as meal planning, exercising, or just relaxing.
  • Communicate your boundaries with your family. Let them know ahead of time when you need to exercise or meditate.
  • Carve out specific, non-negotiable time for yourself. Treat it like critical appointments. It can be helpful to add these activities – whether it’s a walk during your evening routine or a morning workout – to your calendar to help keep yourself accountable until these activities become part of your regular routine.

Focus on one health goal at a time.

Start with one achievable goal, such as drinking more water, cooking one healthy meal a week, or stretching daily.

If you’re struggling to remember to do your goal, tack it on to an activity that’s already part of your routine. Keep a glass of water by your bed so you can drink it as soon as your alarm goes off in the morning. Plan out your meals for the week as you’re having your Sunday morning coffee. Do a 10-minute stretch each day as one of your morning routine habits after you get home from dropping your kids off at school.

Remember, it’s okay to start slow! Once your goal has become part of your regular routine, add another one and keep going from there.

make it happen written in red ink on yellow paper with green background...quote to provide motivation to find calm in the chaos

Finding calm in the chaos is achievable.

It’s not about having perfectly quiet mornings or stress-free days—it’s about creating small, intentional moments that support your well-being. By tuning in to your nervous system, setting healthy boundaries, and giving yourself permission to prioritize your health goals, you’re building a foundation for lasting change.

I encourage you to pick one strategy from this post and try it out today. That will be your first step to find calm in the chaos!

Remember, prioritizing self-care and your wellness goals doesn’t have to be overwhelming. One deep breath, one nourishing meal, one walk around the block—it all adds up. You’re not just surviving the chaos; you’re learning to thrive in the middle of it.

And that’s something worth celebrating.

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