Why You’re Feeling Burnt Out (and How to Reset Your Energy as a Mom)

Burnt Out? Here’s Why It’s More Than Just Exhaustion

Let’s get straight to it—being a mom is exhausting. But if you’re feeling completely burnt out, drained in every sense of the word, it’s more than just tiredness. Burnout doesn’t just happen because you didn’t get enough sleep last night (though, let’s be honest, that doesn’t help either). It’s physical, mental, and emotional exhaustion, all wrapped up in one overwhelming package.

If you’ve been wondering why you’re feeling like you’re running on empty every day, let’s break it down—and more importantly, let’s talk about how you can reset your energy and start feeling a little more like yourself again.

P.S. If you’re new here, you’re probably wondering, Who is this person acting like she knows? Hi, it’s me—mom of four, and I’ve lived through it all. From the sleepless nights and mental overload to the bone-deep exhaustion, I’ve had my share of days where I wanted to pause all the “what’s next” questions. So trust me, I get it, and I’m here to help you find just a little bit of calm in the chaos. Let’s dive in together.

The Real Reasons Behind Mom Burnout

You’re Doing Everything—And It’s Too Much

Let’s be honest: moms are expected to wear a thousand hats, often all at once. One minute, you’re the chef whipping up meals, the next, you’re the chauffeur driving everyone to soccer practice, and somewhere in between, you’re the emotional support for meltdowns, the house cleaner, and the mediator of sibling arguments. And that’s before you’ve even considered your own needs.

The truth is, you’re carrying so many roles that it’s no wonder you’re feeling stretched thin. The physical exhaustion is real, but the mental exhaustion? That’s a whole other level. You’re not just juggling tasks; you’re juggling emotions, schedules, and to-do lists in your head 24/7.

And what do most people say? “Just take a break.” But how? When? Between picking up toys, answering school emails, and figuring out what’s for dinner? The reality is, it’s not about needing a break—it’s about needing a system where you don’t have to be everything to everyone all the time.

Why the Mental Load Is Exhausting You

The mental load is real, and it’s one of the most exhausting parts of being a mom. Even when you’re physically sitting down for a minute, your brain never really shuts off, does it? You’re thinking about the kids’ school projects, that birthday party you haven’t planned yet, the groceries that need to be picked up, and the 57 things you didn’t check off your to-do list.

It’s this constant mental overload that wears you down in ways you don’t even notice—until you hit that wall. You can’t pour from an empty cup, but the problem is, you’re the one who’s constantly refilling everyone else’s.

Here’s the kicker: even when you do try to relax, your brain doesn’t let you. There’s always that voice in the back of your head reminding you of everything you should be doing. That’s the mental load at work, and it’s draining you faster than you realize.

So, what’s the answer? It starts with recognizing that you can’t (and shouldn’t) be everything to everyone, and it’s okay to delegate or let some things go. Prioritize what actually matters and, just as important, prioritize yourself in that equation.

You’re Not Taking Time to Recharge

The Guilt Trap of Self-Care

Let’s be real for a second: how often do you actually take time for yourself? And when you do, how often do you feel guilty about it? We’re not talking about spa days or weekend retreats (because, seriously, who has time for that?), but those small, everyday moments where you can actually breathe and recharge—without the guilt.

Moms are notorious for putting themselves last on the list. We think about everyone else first—what they need, how they’re feeling, and how we can support them. And when we do take a minute for ourselves, that little voice of guilt often pops up, reminding us of everything we could be doing instead.

But here’s the thing: self-care isn’t really self-care if you’re spending the whole time feeling guilty about it. If your inner critic is whispering in your ear, telling you that you should be folding laundry or checking emails instead of resting, then those moments won’t actually recharge you. They’ll just add another layer of stress.

Think about it—if you take a break but spend the whole time thinking, “I shouldn’t be doing this,” are you actually relaxing? No. In fact, that guilt might make you feel worse.

Let’s flip the script here: taking care of yourself is productive. You don’t need to earn the right to rest. You need to rest because it helps you show up for the people you love. It’s not about indulgence or being selfish—it’s about survival. When you allow yourself to fully enjoy those moments of self-care, you’re filling up your cup so that you can keep pouring into others.

So next time you catch yourself feeling guilty for taking a break, remind yourself that recharging is just as important as getting things done. Your well-being matters, and taking time for yourself isn’t just okay—it’s necessary. You’ll be a better mom, partner, and human because of it.

How to Give Yourself Permission to Recharge

Let’s get something straight—it’s not selfish to prioritize yourself. In fact, it’s absolutely necessary. We’re not talking about extravagant spa days (though, hey, if you can, go for it!), but small, doable moments in your day where you can just breathe. Whether it’s a 10-minute walk around the block, grabbing a quiet coffee by yourself, or simply stepping outside for some fresh air—these moments matter.

Here’s the thing: you can’t pour from an empty cup. You’ve probably heard that before, but it’s true. When you’re constantly giving to everyone else without taking time to refill your own energy, burnout is inevitable. The best way to show up for your kids, your partner, and everyone else in your life is to show up for yourself first. And guess what? You deserve it.

You’re Always “On”—And Never Off Duty

The 24/7 Nature of Motherhood

Being a mom is a full-time job that never clocks out. Even when the kids are finally in bed, your brain is still running through tomorrow’s to-do list. There’s always another meal to plan, another form to fill out, another mess to clean, and, of course, another emotional fire to put out. You’re always “on,” and that constant mode of being ready to jump into action is exhausting.

The mental load alone can feel crushing. The endless multitasking and juggling act can drain you before the day even starts. And when you never get a real break, it’s no wonder burnout creeps in. This is why learning how to give yourself permission to step back—even for a little while—is so crucial.

The Importance of Setting Boundaries

Here’s one of the biggest challenges for us moms: setting boundaries. Not just with the kids, our partners, or our never-ending to-do lists—but with ourselves. It’s so easy to fall into the trap of thinking we need to be available all the time. But let’s be honest—that’s impossible and totally unsustainable.

Start by carving out small, dedicated “off-duty” moments for yourself. Maybe it’s 30 minutes of alone time after the kids go to bed (Netflix and wine, anyone?), or maybe it’s a morning routine that’s just for you, where you don’t even think about anyone else’s needs for a few precious minutes. These boundaries are about protecting your energy and giving yourself the space to breathe. Because without them, burnout is just around the corner.

Boundaries aren’t a luxury—they’re a lifeline. And trust me, your family will benefit from a mom who has had time to recharge.

How to Reset Your Energy as a Burnt-Out Mom

Start Small: Micro Moments of Self-Care

Why Tiny Breaks Make a Big Difference

I get it—when you hear the term “self-care,” you might roll your eyes. Who has time for bubble baths or an hour of yoga when there’s a million things to do? But here’s the good news: you don’t need to carve out huge chunks of time to feel better. Resetting your energy doesn’t require an overhaul of your entire day. It’s all about those micro moments—tiny, intentional breaks that allow you to pause, breathe, and reset.

Why do these tiny breaks matter? Because they give you a chance to rest without the pressure of having to find “me time” in your already packed schedule. Even 5 minutes of intentional rest can make a difference in how you feel and show up for the rest of the day. It’s about quality over quantity.

Simple Ways to Reset in 5 Minutes

Here are some ridiculously simple ways to squeeze in those micro moments, no matter how chaotic the day gets:

• Sit outside and soak up some fresh air. Seriously, just being in nature (even if it’s your backyard) can reset your brain.

• Try a quick breathing exercise—inhale for 4 seconds, hold for 4, exhale for 4. Do this for a couple of minutes and feel your stress levels drop.

• Put on your favorite song and let yourself enjoy it. My best advice? Throw on some earbuds or a headset and teach the kids that when they’re in, “Mommy can’t hear you right now.”

These small moments might not seem like much, but they add up. They create little pockets of peace, helping you feel a bit more grounded and in control, even when everything around you is busy. And here’s the magic—when you take these tiny breaks, you’ll start to feel more refreshed, more capable, and maybe even a little more like yourself.

Delegate and Drop What Doesn’t Matter

Why You Don’t Need to Do It All

Here’s something no one tells you: you don’t have to do it all. It’s okay to delegate tasks, ask for help, or just flat-out say no to things that drain you. Take a look at your mental to-do list and ask yourself, “What can I delegate?” and “What can I drop entirely?” Not everything needs to be done by you—or done perfectly.

How to Delegate Without Guilt

Start small. Ask your partner to handle bath time, get the kids involved in cleaning up, or let a family member take care of a grocery run. The more you delegate, the more energy you free up for yourself. And remember, just because you can do it all doesn’t mean you have to.

Create a Simple, Calming Evening Routine

Why the End of the Day Matters for Your Energy

How you wind down at the end of the day can have a huge impact on how you feel the next morning. Instead of scrolling through your phone or running around doing last-minute chores, create a simple evening routine that helps you relax and decompress. Think of it as your reset button before the chaos starts again tomorrow.

Easy Ways to Unwind Before Bed

• Turn off screens 30 minutes before bed and read a book instead.

• Take 5 minutes to jot down your thoughts or a gratitude list.

• Light a candle, dim the lights, and create a calm environment before sleep.

The goal is to signal to your brain that it’s time to rest and recharge—so you’re not waking up already feeling burnt out.

Key Takeaways for Burnt-Out Moms

1. Recognize the signs of burnout: It’s more than just being tired—it’s mental, physical, and emotional exhaustion.

2. Micro moments of self-care are powerful: You don’t need hours—just a few small breaks to breathe and reset.

3. Delegate tasks and let go of the guilt: You don’t have to do everything. Let others help, and drop what’s not important.

4. Create a calming routine: Both in the morning and at night, simple routines can help you reset your energy and prevent burnout.

Ready to Reset Your Energy?

Burnout isn’t just a phase—it’s a sign that something needs to change. The good news? You can start resetting your energy with small, practical steps that fit into your busy life.

If you’re ready for more support in tackling burnout and creating balance, I’m here to help.

Let’s work together to design a routine that helps you feel recharged, without adding more to your plate.

Schedule a free consultation and let’s get started on getting you back.

With Love and Real-Life Imperfection,

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References:

1. Mental Load: What It Is and Why It Matters

By Psychology Today
This article explains the concept of "mental load," particularly how it affects mothers and leads to exhaustion and burnout due to constant multitasking and emotional labor.
Read more here.

2. Self-Care Isn’t Selfish: How Prioritizing Yourself Can Help Prevent Burnout

By Cleveland Clinic
This article emphasizes why self-care is essential for your mental and physical well-being, helping prevent burnout. It reinforces that taking care of yourself is not selfish, but necessary.
Read more here.

3. The Importance of Setting Boundaries for Mental Health

By Psychology Today
Dr. Andrea Bonior explains why setting boundaries is crucial for moms, helping prevent burnout and protect emotional health by giving you time to recharge.
Read more here.

4. The Science of Micro-Breaks: How Small Breaks Improve Well-being

By Harvard Business Review
This study shows how small, intentional breaks during the day can significantly improve productivity and reduce stress, supporting your point about micro moments of self-care.
Read more here.

5. The Benefits of Deep Breathing for Stress Reduction

By Mayo Clinic
Mayo Clinic explains how simple breathing exercises can help reduce stress and increase mindfulness, reinforcing your section on using breathing techniques to reset energy.
Read more here.