Let’s be honest: most self-care advice isn’t written for mums. “Take a long bath.” “Book a weekend away.” “Spend an hour journalling each morning.” Lovely ideas, but when you’re juggling school runs, work and family life, they can feel more like another thing on the to-do list.
I remember those days well. Between school runs, squeezing in the gym before work, back-to-back meetings and running the household, self-care was often just making sure I’d brushed my hair and tied it up, and put on some lip balm to protect against the cold. And you know what? On some days, that was enough.
Now that Isabelle is older, I have the luxury of a little more time. But even now, self-care for me isn’t about spa days. It’s the small, everyday things that help me feel like myself: a walk in the fresh air, an early night, a proper cup of tea that I actually drink while it’s hot.
Autumn is the perfect time for a gentle reset. The days get shorter, life gets busier in the run-up to Christmas, and it’s easy to put yourself last. So here are 25 realistic autumn self-care ideas, whatever stage of motherhood you’re at. Most take ten minutes or less, and many cost nothing at all. You don’t need to do them all; just pick a few that feel right for you.
Slow down and rest
1. Go to bed 30 minutes earlier
The darker evenings are nature’s way of telling us to wind down. Try heading to bed half an hour earlier once or twice a week. It’s one of the simplest things you can do for your energy and mood.
2. Create a cosy evening wind-down
Lamp on, phone away, cup of something warm, and a book or a favourite programme. A simple routine tells your brain it’s time to switch off.
3. Have a “nothing” afternoon
Block out one weekend afternoon with absolutely nothing planned. No jobs, no errands, no guilt. Autumn is the perfect season for doing less.
4. Take a proper lunch break
Eat away from your desk, the kitchen worktop or the car. Even 15 minutes of sitting down to eat makes a difference.
Get outside
5. Catch the daylight
With shorter days, it’s easy to barely see daylight in winter. Try to get outside in the morning or at lunchtime, even if it’s just a walk round the block. Natural light can help with energy and mood.
6. Take a mindful autumn walk
Leave the headphones at home and really notice what’s around you: the colours, the crunch of leaves, the smell of the air. It’s a mini reset for your mind.
7. Walk with a friend
Combine exercise and catching up by swapping coffee for a walk and a takeaway cup. It’s good for your body, your mind and your friendships.
8. Say yes to the weather
Invest in a good waterproof coat and some comfy boots. Once you’re dressed for it, a walk in the rain can be surprisingly refreshing (and you’ll have the park to yourself).
Nourish yourself
9. Make a big pot of soup
Batch-cook a big pot of warming soup at the weekend and you’ll have easy, nourishing lunches all week. Autumn veg like squash, carrots and leeks are cheap and filling.
10. Drink more water (yes, even when it’s cold)
We often drink less water in the colder months. Keep a bottle nearby, or make hot water with lemon or herbal tea count.
11. Think about vitamin D
In the UK, it’s hard to get enough vitamin D from sunlight between October and March, so the NHS advises that everyone considers taking a daily vitamin D supplement during autumn and winter. It’s worth reading the NHS guidance on vitamin D or chatting to your pharmacist.
12. Enjoy a slow breakfast
At least once a week, sit down for a proper breakfast rather than grabbing toast on the go. Porridge with cinnamon and apple is autumn in a bowl.
Cosy comforts
13. Make your space feel good
A tidy corner, a warm throw and soft lighting can instantly lift your mood. (Take a look at our budget-friendly ways to make your home cosy for ideas.)
14. Treat yourself to fresh bedding
There’s nothing quite like getting into a freshly made bed. Swap to cosier bedding for autumn, and add a hot water bottle on chilly nights.
15. Light a candle for no reason
Don’t save the nice candle for special occasions. Light it on a Tuesday evening, just because.
16. Keep a mini self-care kit in your bag
Lip balm, hand cream, a hair tie and a little bottle of water. It sounds small, but in the busiest seasons of motherhood, those tiny things can make you feel more put together. Mine went everywhere with me during the school run years!
Look after your mind
17. Do a brain dump
When your head feels full, write everything down: worries, jobs, reminders, random thoughts. Getting it out of your head and onto paper can feel like an instant weight off.
18. Plan ahead to reduce stress
For many mums, the run-up to Christmas is where the stress creeps in. A little planning now can make the next few months feel far calmer. Our free Christmas planner printable breaks it all down into small, manageable steps.
19. Have a digital detox evening
Pick one evening a week to put your phone in a drawer after tea. You might be surprised how much calmer (and less tired) you feel.
20. Practise saying no
Autumn and the festive season bring a flood of invites, events and requests. It’s OK to say no to some of them. Protecting your time is a form of self-care too.
21. Write down three good things
Before bed, note down three things that went well today, however small. A hot cuppa, a funny moment with the kids, finishing a job. It’s a lovely habit for the darker months.
Connect with others
22. Schedule time with friends
It’s easy to hibernate in autumn, but seeing friends is important for our wellbeing. Get a date in the diary, whether it’s a coffee, a walk or a night in.
23. Have a family film night
Self-care doesn’t always mean time alone. A cosy family film night with snacks and blankets can be just as restorative.
Do something just for you
24. Pick up an autumn hobby
Knitting, baking, reading, jigsaws, drawing, learning a language: autumn evenings are made for cosy hobbies. Choose something just for you, not because it’s useful.
25. Start a “done” list
Instead of only writing to-do lists, jot down what you’ve already done at the end of each day. As mums, we do so much that goes unnoticed, and it’s good to remind ourselves.
Self-care changes as your children grow
What self-care looks like will change with each stage of family life, and that’s OK.
When the kids are little, self-care might be the tiny things: brushed hair, lip balm in your coat pocket, a hot drink finished before it goes cold, or five minutes alone in the car before you walk through the front door.
When they’re at school, it might be a walk after drop-off, a lunch break you actually take, or protecting one evening a week just for you.
As they become teenagers, you might find yourself with more time again, and the challenge becomes using it for yourself rather than filling it with more jobs. It’s a chance to rediscover a hobby, reconnect with friends or simply enjoy the quiet.
Whatever stage you’re at, the smallest acts of looking after yourself still count.
A gentle reminder
Self-care isn’t selfish, and it doesn’t have to be expensive or time-consuming. Small, regular moments of looking after yourself add up.
If you find your mood is persistently low as the days get shorter, or it’s affecting your daily life, please don’t struggle on your own. Talk to your GP, who can offer support and advice.
What’s your favourite way to look after yourself in autumn? Share your ideas in the comments; I’m always looking for new ones!
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