How to mom - one step at a time

How to Mom, One Step at a Time

A gentle selfcare workbook for tired moms who feel guilty every time they do something for themselves.

You love your kids. You’re also tired, and you feel guilty about almost everything, including the five minutes you take for yourself. If that sounds familiar, this workbook is a small, kind place to start.

You don’t need a free hour or a big plan. You take one step at a time, at your own pace, in the pockets of time you already have.

What’s inside

1. Calm your body first

A short explanation of why you feel on edge, then simple tools to bring your nervous system down: a one minute reset for hard moments, a morning and evening breathing ritual, and a body scan.

2. Free yourself from mom guilt

Where guilt comes from (your own beliefs, the noise around you, and how your brain has learned to react), and a three step exercise to recognize it, create distance from it, and meet yourself with mildness.

3. Habits that actually stick

My 1, 1, 1 method: one small moment a day, one a week and one a month, with examples for each. Plus a page for the days it doesn’t go to plan, because those days will come.

Who it’s for

Moms who are overwhelmed, who put themselves last, and who want something small and doable, not another thing on their list.

What you get

A 24 page PDF workbook, delivered to your inbox right after purchase, to use on your phone, on a tablet or printed.

About me

I’m Sarah, a BGN certified lifestyle coach and a mom myself. I spent 8 years working with over 200 families in youth care, and I created this workbook to help moms feel like themselves again, without the guilt.

This workbook is a tool for everyday life and isn’t a replacement for professional or medical help.

When you’ve finished, message me on Instagram @bodyandmindinharmony and tell me which exercise helped you most. I read every message. 🤍