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How to Avoid Burnout as a Work-from-Home Mom
Introduction
Being a work-from-home mom sounds like a dream: no commute, flexible hours, more time with your kids, and the chance to build your own business or career from the comfort of your living room. But for many of us, that dream can quickly turn into a blur of endless to-do lists, Zoom calls during nap time, and the constant mental load of running a household and a business.
You’re always “on”—as a mom, employee or entrepreneur, wife or partner, homemaker, chef, cleaner, scheduler, teacher, and therapist. Without clear boundaries and consistent self-care, burnout isn’t just likely—it’s almost inevitable.
In this post, I’ll share:
The real signs of burnout (not just “being tired”)
What causes it (especially for work-from-home moms like us)
My personal recovery plan
And my go-to daily balance tips to help you stay productive and peaceful.
Plus, I’ll link some helpful tools that supported me on this journey—including a self-care planner, wellness picks on Amazon, and journaling tools that became part of my healing process.
Let’s start with what burnout really looks like.
Signs of Burnout
Burnout isn’t just about feeling tired. It’s chronic, emotional, and deeply mental. It’s a state of physical, emotional, and mental exhaustion caused by prolonged stress. And moms are especially vulnerable to it—because we often give until there’s nothing left.
Here are the signs I experienced—and ones you might be overlooking too:
1. Constant Fatigue
Even after a full night’s sleep, you feel exhausted. Your energy is low before your day even begins, and coffee doesn’t help anymore.
2. Emotional Numbness
You start to feel like you’re just going through the motions—working, cleaning, cooking, caring—but without any real joy. It’s like watching your life on a screen.
3. Irritability & Mood Swings
Little things make you snap. A spilled drink or a noisy toddler sends you over the edge, even though you know they shouldn’t.
4. Brain Fog
You can’t focus, forget things often, and feel mentally slow. Multi-tasking gets harder, and you start missing deadlines or skipping steps.
5. Withdrawing from Things You Love
You don’t feel like chatting with friends, journaling, or even reading a book. You say “no” to things that used to bring you peace or fun.
6. Sleep Problems
You’re either sleeping too much or can’t fall asleep because your mind won’t stop racing—even though you’re beyond exhausted.
7. Physical Symptoms
Headaches, muscle tension, stomach aches, and even lowered immunity (getting sick more often) can all be signs.
What Causes It?
For work-from-home moms, burnout can stem from a perfect storm of overlapping roles, unrealistic expectations, and a lack of boundaries.
Here’s what contributed to my burnout:
1. Always Being “On”
No commute or office might sound convenient, but it also means your work and home life blur together. You’re always available—for meetings, diaper changes, snack duty, and Slack messages.
2. Invisible Labor
From managing school schedules to knowing where everyone’s shoes are, you’re the mental manager of your home. That invisible load is draining.
3. Lack of Me-Time
There’s no built-in lunch break or water cooler chat when you’re working from home. If you don’t carve out time for yourself, it won’t happen.
4. Perfectionism
Trying to be the perfect mom and the perfect boss or employee is not sustainable. But so many of us hold ourselves to that standard.
5. Overworking
Ironically, being at home makes it easier to work more. You might find yourself responding to emails at midnight or checking work stuff during bath time.
6. Neglecting Wellness
Skipping meals, sitting for too long, not hydrating, and forgetting to stretch or move—these all add up.
7. No Boundaries
Your kids burst into your workspace. You answer calls while folding laundry. There’s no real start or end to your day.
My Recovery Plan
I didn’t realize I was burnt out until I broke down crying in the middle of a client call—because my toddler was screaming in the background, the house was a mess, and I hadn’t eaten all day.
That’s when I knew I had to change. Here’s how I started my recovery:
1. I Took a Break
I took 3 days completely off. No emails. No work. Just rest. I told my clients I was sick (which wasn’t a lie—it just wasn’t the flu kind).
2. Created a Self-Care Routine
I bought a guided self-care planner that helped me track how I was really feeling. I started each day with 10 minutes of journaling. (I use from Amazon.)
Affiliate Note: I personally love this wellness planner—it has daily check-ins, mood tracking, and prompts that helped me reconnect with myself.
3. Started Journaling Again
Journaling saved me. I used prompts like “What do I need today?” and “What am I avoiding?” to unlock what was really going on inside.
If you need a starting point, I recommend from Amazon—it’s simple, pretty, and not overwhelming for busy moms.
4. Moved My Body Gently
Instead of jumping into high-intensity workouts, I started with 10-minute yoga flows and daily walks. I bought a yoga mat and resistance bands on Amazon to keep me motivated.
5. Meal Prepped for Me
I realized I was feeding my kids but not myself. I started prepping smoothies, overnight oats, and snack boxes just for me.
Pro tip: and made meal prep feel like a treat, not a chore.
6. Asked for Help
I had a conversation with my partner and let go of some tasks. I also hired a virtual assistant for 5 hours a week—and it changed my life.
7. Unsubscribed From Hustle Culture
I unfollowed influencers who made me feel like I wasn’t doing enough. I started listening to podcasts and reading blogs that focused on slow living and intentional motherhood.
Daily Balance Tips
Now that I’ve come out the other side, I want to share the small but mighty habits that help me avoid burnout now.
These are not about doing more. They’re about doing less, but more intentionally.
1. Start Your Day with You
Wake up 30 minutes before your kids (if you can) and use that time for yourself. Journal, stretch, drink water, or just breathe in silence.
I use to keep things pretty and motivational.
2. Set 3 Priorities (Not 20)
Every morning, I write down just three things I must do. That’s it. Everything else is a bonus.
My self-care planner has space for this, plus gratitude and water tracking. It keeps me grounded.
3. Time Block Your Tasks
I divide my day into chunks: work time, mom time, rest time. I use a simple printable schedule (you can create your own or download mine).
4. Take Real Breaks
No phone. No chores. Just pause. I set a timer for 10 minutes to drink tea, lie down, or go outside.
I keep a stash of herbal teas and essential oils nearby—just having them reminds me to pause.
5. Move Midday
Even 5 minutes of stretching or dancing around the living room can change your mood. I set a timer on my phone to get up every 90 minutes.
Try this: or a smartwatch to remind you to stand and stretch.
6. Have a Shut-Down Routine
At the end of the workday, I do a digital clean-up, review tomorrow’s goals, and close my laptop. I light a candle and turn on music as a signal: work is over.
7. Evening Wind-Down Ritual
I use this time for reflection and restoration. I journal, sip tea, and read—no screens after 9 p.m.
Here are my favorite Amazon wellness picks:
Final Thoughts
Burnout doesn’t happen overnight—and recovery takes time. But I promise you, it’s worth the effort. You deserve to feel joy again. You deserve a day that isn’t just about surviving, but thriving.
Remember: You can be a good mom and take care of yourself. In fact, taking care of yourself is part of being a good mom.
If you’re feeling overwhelmed, start small:
Write in a journal for 5 minutes.
Make yourself a smoothie.
Say “no” to one thing today.
Light a candle and sit in silence.
And if you’re ready to go deeper, check out the tools I used to recover—linked below.
Tools That Helped Me (Affiliate Picks)
🌸 Self-Care & Planning
📚 Journaling & Mindfulness
🧘🏽♀️ Amazon Wellness Faves
If this post helped you, feel free to share it with another mama who might need it. And if you’d like a printable version of my “Daily Balance Tips,” subscribe to my email list and get it for free!
Your health, happiness, and peace matter. Let’s stop glorifying burnout—and start honoring balance.
Would you like help creating a free printable, email opt-in, or Pinterest graphics to go with this blog post? I can help with those too!
