How to Overcome Overwhelm as a Busy Mom: A 5-Step Framework to Reclaim Your Calm
Are you a mom who feels like you're constantly juggling a million things, barely keeping all the balls in the air? Do you find yourself running on fumes, with a to-do list that stretches on forever and a fuse that’s getting shorter by the day? If so, you’re not alone. Overwhelm is a constant companion for so many of us. But what if I told you there was a way to reclaim your calm and get back in control, without adding one more thing to your plate?
In this post, I’m sharing my tried-and-true “5 ATES Framework” – a powerful, actionable method that’s not just about managing the chaos, but about shifting your mindset and taking charge of your life, one step at a time. Let's ditch the burnout and embrace a more intentional and balanced way of living.
Celebrate
Eliminate
Delegate
Automate
Regulate
As you can see each of these end in “ate”. I like this because it makes it an easy to remember tool to keep in your tool box the next time you feel overwhelmed. Now let’s break them down.
Click here to listen now! ⬇️
Celebrate: Your First Step to Overcoming Overwhelm
We often get caught up focusing on what we haven't accomplished, which just keeps the overwhelm train chugging along. But did you know that celebrating your small wins is a powerful way to shift your mindset before you take any other action? This isn’t just about being positive; it’s about disrupting the flow of overwhelm and immediately shifting your focus from lack to abundance. Gratitude plays a key role too - it's about acknowledging the small victories in your life.
Even if you feel like you haven't accomplished anything, ask yourself this: What small win can you celebrate from this morning? Did you get the kids fed? Did you have time to take a deep breath? These are all wins, and they are all worth celebrating.
Actionable Step: Write down 3 things you’ve accomplished today, no matter how small. Do this every day this week!
Eliminate: Lightening Your Load, Physically and Mentally
Overwhelm isn't always about a packed schedule. Sometimes it's about the mental, physical, and digital clutter we carry around. We often underestimate how much our surroundings impact us. Studies have shown a direct link between cluttered homes and increased levels of the stress hormone cortisol. That’s not all, research demonstrates that clutter contributes to:
Increased anxiety and feelings of chaos
Decreased cognitive function and focus
Decision fatigue and diminished attention span
Lowered life satisfaction and feelings of depression
The Power of Letting Go
Reframe elimination as a form of self-care. It’s not about failure, but about making space for what truly matters. When we release tasks, commitments, or physical clutter, we are also freeing up mental energy.
Actionable Step: What is one thing you can release this week that doesn’t serve you – physical, mental, or digital?
Delegate: Stop Doing It All!
We have to let go of the belief that we have to do it all. Delegating is not just about asking for help, it’s about empowering others and freeing up your time and energy for things that are truly important. It’s not selfish - it gives others the opportunity to learn and grow, especially our kids!
Creative Ideas for Delegating
To Your Kids (Zone Cleaning): Zone cleaning doesn’t add to a mom’s mental load like some other chore charts do. Check out my Zone Cleaning Episode Link for a practical approach!
Paid Help: Consider hiring a cleaner, a meal service or meal prep, grocery pickup, laundry services, or yard care.
To Your Spouse: Discuss how you can work as a team to tackle different tasks.
Friends and Family: Carpooling, childcare swaps, meal trades, and more.
Actionable Step: Identify one task you can delegate this week, and to whom!
Automate: Reclaim Your Time and Energy
Automation isn’t about being robotic, it’s about creating systems that run in the background, freeing up your time and mental energy. Consider this your personal assistant!
Ways Moms Can Automate Their Lives:
Tech Savvy: Robot vacuums, smart home devices, automatic bill pay, meal planning apps, online grocery delivery, and calendar reminders. These are all great ways to introduce automation into your life.
Routine/System-Based: Always run the dishwasher at night, set a delayed start for your laundry, lay out outfits the night before, and create a landing zone for keys, purses, and mail. These are all “automatic” systems or routines. Yes, it takes some intention and work getting them set up but once you do you have automatic systems that work for your family.
(P.S. if you need help with this- you can schedule a System Strategy Call with me and in 30 minutes or less we’ll get you set up with a system that’s gonna change your life!)
Actionable Step: Choose one small task to automate this week and get it set up!
Regulate: Prioritizing Self-Care as a Preventative Measure
Feeling overwhelmed is a sign that you are NOT regulated. It’s an opportunity to check in and care for your well-being. Self-regulation is like tuning into your body and recognizing when you are reaching your limit. I love having a go-to list that I can turn to when I know I’m in need of some self regulation time.
Build Your "Go-To" Regulation List
Here are some ideas:
Breathwork and Meditation: Deep breathing, mindfulness, guided meditations.
Movement: Walk, dance, gym time, or anything movement-based.
Hobbies: Reading, art, knitting, or any activity that brings you joy.
Quiet Time: Relax and recenter in a quiet space.
Connection: Talk with a trusted friend or family member.
Actionable Step: Create your own personalized “go-to” list and commit to using one technique when you feel overwhelmed this week.
Putting it All Together: Your 5 “ATES” Framework
Remember the 5 "ATES":
Celebrate: Acknowledge progress and find gratitude.
Eliminate: Release clutter and unnecessary commitments.
Delegate: Empower others to help.
Automate: Create systems to save time and energy.
Regulate: Set boundaries and prioritize self-care.
This framework is not a to-do list, it's a toolbox. Pick one step to implement this week, and remember that small changes add up to a big impact!
I’d love to hear how you're using this framework! Share your progress with me on social media or by email.
Resources & Links You Need To Support You!
Delegate to your kids and Simplify With Zone Cleaning
How to Say No without the guilt!
Free Weekly “Start with Intention” Call: Join me every Monday at 11:00 am MST for our free “Start with Intention” Call. SIGN UP HERE!
5 Minute Meditations for Kids: Build healthy mental habits for the whole family with this great resource. You can listen on Spotify (with video), on Apple, and we are also on YouTube.
One-on-One Coaching and Systems Strategy Calls: If you want personalized help, click here to book a discovery call!
