If you’re juggling laundry, doctor appointments, homework help, and home health visits, you’re living the reality of a sandwich mom. Caught between caring for your kids and your aging parents, your days are packed with responsibilities — often leaving little time for yourself. But here’s the truth: Self-care isn’t selfish. It’s survival, especially if you’re one of what we call, sandwich moms.
When you’re constantly giving to everyone else, it’s easy to put yourself last. But neglecting your well-being doesn’t just lead to burnout, it impacts your patience, your mood, and even your health. The better you care for yourself, the better you can care for the people who need you. And no, self-care doesn’t have to mean extravagant spa days or hours of meditation. It often needs to be quick, realistic, and effective — something you can actually fit into your life without adding more stress.
Small, intentional moments of self-care can boost your energy, lower stress, and help you feel more grounded, even on the busiest days. In this guide, we’ll explore 10 simple yet powerful tips to recharge — whether you have 5 minutes, 15 minutes, or just a moment between tasks. Because you deserve to feel good, too.
Sandwich Parents Are Burning Out
Generally, moms tend to put everyone else’s needs above their own. Tatiana Rivera Cruz, LCSW, explained that some of the barriers that prevent mothers from taking care of themselves include a lack of time, social expectations of the perception of a mother, or financial issues. Other barriers might be not being able to take time from work, lack of child care if needed, responsibilities of helping the children with school work, mental exhaustion, burnout, frustration, feelings of being overwhelmed, or putting others’ needs first.
“These barriers impact the decision of a mother seeking help. Mothers have different roles and this means they get easily burned out by them. That’s why it is so important to see the signs and seek help,” says Cruz.
According to the Journal of the American Geriatrics Society, caregivers in the sandwich generation were twice as likely to experience financial strain (36% compared to 17%) and were also more likely to face significant emotional challenges (44% versus 32%), than those who solely cared for an aging parent over 65. Individuals balancing caregiving for both children and older parents reported higher levels of overwhelm than those caring only for older adults. However, both groups experienced similar levels of positive effects from their caregiving roles.
Self-Care Routine Considerations
Given that sandwich moms often barely have a moment to themselves, it’s important that self-care routines are realistic so that they can fit into our schedules.
Cruz shared that effective self-care strategies can be as simple as taking short walks, practicing mindfulness, relaxing in a good bath, having a good conversation, listening to a favorite song, enjoying your favorite food, savoring a favorite drink, setting boundaries when needed, engaging in an exercise routine, or even having quiet time.
“Self-care is any activity or moment that provides a meaningful moment and produces peace. Practicing these strategies would help moms have a safe space to decompress emotions and refocus their mindset. Allowing her to have this time would help moms have functional emotions and cognitive patterns,” advises Cruz.
Here are 10 quick, realistic, and effective self-care tips designed specifically for sandwich moms:
1. Set a 5-Minute Daily Reset
Take five minutes for yourself. Sit in silence, close your eyes, or step outside and just be. No phone, no responsibilities — just five minutes of stillness. Small resets prevent burnout.
2. Use Voice-to-Text for Mental Unloading
When overwhelmed, dictate your thoughts into a notes app instead of holding everything in your head.
3. Create a 'Good Enough' Meal Plan
Simplify meals by having three to five go-to recipes and by batch cooking to reduce daily stress. Become best friends with your freezer. Sandwiches and one-pot meals can also be nutritious and delicious.
4. Practice Gratitude
Before bed or after waking up, list three things you’re grateful for. This helps reframe stress and cultivate a positive mindset.
5. Combine Movement With Connection
Walk with a friend while pushing the stroller or do gentle stretching while talking to your parent. Take a 5- to 10-minute walk around the block, in your backyard, or even inside the house while talking on the phone. Go up and down the stairs or enter every room in the home. Movement boosts mood and circulation.
6. Remember To Laugh
Watch a short funny video, listen to a comedy podcast, or share a silly meme with someone to bring in some lightness and joy to your day.
7. Engage Your Senses
Light a candle, sip your favorite tea, apply hand lotion, or put on cozy socks. Activating your senses mindfully can provide a small but powerful moment of relaxation.
8. Set a 'Tech-Free' Buffer Before Bed
Instead of scrolling on your phone before bed, listen to a short, calming audio (music, white noise, or a bedtime story app) to improve sleep quality. Even 10 minutes of screen-free quiet before bed helps your brain unwind.
9. Don't Forget To Reach Out
Friends and family are important. Send a quick voice note or text to a loved one, even if it’s just to say, “Thinking of you.” Staying connected prevents isolation and helps you feel less alone in this chaotic caregiving journey.
10. Celebrate Small Wins
Boring and uneventful days are good days. That means nothing bad happened. Did everyone eat? Did you drink water? Yes! Celebrate the small things — you’re doing an incredible job!
