The “No Matcha, No Mama” Wellness Guide
Wellness Habits That Actually Work for Moms
Let’s be honest: most wellness routines were not made with moms in mind. The long morning meditations, the 90-minute yoga flows, the twelve-step skincare rituals—they sound dreamy in theory, but they don’t exactly pair well with a baby crying in the next room or a toddler painting the walls with almond butter.
Motherhood doesn’t come with built-in boundaries, and it sure doesn’t come with built-in free time. But that doesn’t mean you have to abandon yourself. In fact, now more than ever, taking care of yourself has to be non-negotiable—not in an aspirational, Pinterest-perfect way, but in a real, embodied, daily-practice kind of way.
So let’s talk about realistic wellness habits. The ones that fit into the cracks of a chaotic day. The ones that help you feel more like yourself—even if you’re wearing spit-up, answering emails one-handed, and eating standing up.
Here are some that work.
1. The Matcha Ritual
There’s something sacred about starting your day with a ritual that’s yours—and for me, that’s matcha. I still try to sneak in a short meditation or a little prayer when I can, but no matter what, matcha is my constant. It’s not just about caffeine, it’s about presence. It’s the pause before the noise. The intention before the multitasking. The way I remind myself: I get to start from a place of care.
Matcha gives a calm, sustained energy that doesn’t spike or crash. But even more than that, it’s become my anchor. The ritual of scooping the powder, blending it with warm coconut-cashew milk and nourishing add-ins, and taking the first sip—it’s a moment of mindfulness before the day sweeps me up. It’s the reason I say: No Matcha, No Mama.
My favorite brand is Pique, they quadruple screen for toxins and it tastes incredible. I boost mine with collagen for protein, Ceylon cinnamon to support blood sugar, and Buoy electrolytes for hydration and mineral support—especially helpful when I’m breastfeeding or just running low.
Whatever your morning ritual is—whether it’s sipping something warm, journaling for five minutes, or simply taking a deep breath before the chaos—make it intentional. Make it yours. Because how we start our day shapes how we move through the rest of it.
2. Movement That Moves With You
Forget the pressure to hit the gym for an hour. Most moms don’t have that kind of time—and that’s okay. Movement can be simple, accessible, and woven into the day.
Think: a walk around the block with the stroller, stretching while your baby does tummy time, or doing ten minutes of Pilates while your toddler builds a block tower next to you. It all counts.
For me, Pilates has been my go-to postpartum. It’s gentle, effective, and easy to do at home. I love Melissa Wood Health for short, grounding flows that fit into my morning or nap windows. I aim for 20–30 minutes most days. If I can do more—amazing! The trick is not waiting for the "perfect" time—it's choosing to move in the time you do have. Even 15 minutes can shift your energy.
Make it a commitment to yourself, not a punishment. Not "I have to move," but "I get to move my body."
3. Take 5–10 Minutes to Reconnect With Yourself
Since having my second baby, it’s been hard to return to regular meditation or journaling. Once the day starts, it’s hard to slow back down. But I’m making a conscious effort to carve out short moments to feel connected to myself.
Some days it’s five minutes of journaling. Others, a brief meditation or breathwork session. Breathwork, especially, helps reset my nervous system:
1 Minute Breathwork:
Place one hand on your chest and one on your belly.
Close your eyes.
Inhale for 4, hold for 4, exhale for 8.
Do this for just 60 seconds.
It’s a reset button for your whole system. You can do it in the car, in the bathroom, in the pantry—wherever you can pause and breathe.
4. Smart Supplementing
Wellness doesn’t mean a supplement graveyard. It means wisely choosing what actually supports what you are going through.
For postpartum moms, that might look like a quality prenatal or postnatal, a good magnesium, maybe a probiotic or anti-bloat capsule,, and mood support if you’re navigating hormonal dips.
I am not a doctor and it’s always best to work with a practitioner to figure out what your body might need, but here are some of my favs:
Pure Encapsulations Magnesium Glycinate
Mom Hack!
I like to bag my supplements in AM and PM pouches, so they’re easy to grab when I need them. Or if you’re not into bagging, store your supplements where you actually see them—by the kettle, the bathroom sink, or in a cute container on the counter.
5. Dry Brushing Before the Shower
Dry brushing takes less than two minutes and can be a powerful act of care. It helps stimulate lymphatic drainage, supports circulation, and encourages gentle exfoliation.
Use a natural-bristle brush (I like this one) and start at your feet, brushing upward toward the heart in long strokes. Be gentle around sensitive areas and avoid brushing over cuts, rashes, or broken skin.
I like to do it right before a shower. It wakes up my body and makes even a quick rinse feel more intentional. Keep your brush somewhere visible—when it’s in sight, it’s more likely to happen.
6. Nourish Your Body
What we eat doesn’t just fill us—it fuels us. Every single thing we consume affects how we feel: physically, mentally, and emotionally. In motherhood, when our bodies are depleted and constantly giving, it becomes even more important to give back through intentional nourishment.
Choose real, whole foods as often as possible. The goal isn’t perfection—it’s to nourish, support, and sustain your energy and mood throughout the day. Prioritize high-quality proteins, healthy fats, complex carbs, and fiber-rich fruits and vegetables. Look for organic options when you can, to reduce exposure to unnecessary chemicals. Minimize ultra-processed, packaged foods that often lead to crashes, bloat, or brain fog.
Eating well isn’t about restricting—it’s about deeply replenishing. It’s an act of care, of grounding, of giving your body what it needs to thrive.
7. Digital + Energetic Boundaries = Mental Wellness
Put your phone on Do Not Disturb in the morning. Don’t scroll while feeding. Set social app time limits.
Being present with your kids matters—and while it doesn’t happen perfectly every day, even small boundaries around tech can make you feel more grounded, available, and connected.
But boundaries aren’t just digital. Protecting your energy also means setting limits with people who drain you. It’s okay to step back from relationships that feel toxic, one-sided, or emotionally exhausting—especially in a season where your bandwidth is already maxed out.
You don’t have to explain or justify your boundaries. You get to decide who has access to your time, your energy, and your heart. That’s wellness too.
8. Ask for (and Accept) Help
This might be the most radical wellness act of all. You are not meant to do this alone. Ask for help, and more importantly, let it in.
Whether it’s your partner taking the morning shift, your mom folding laundry, or a neighbor dropping dinner—it all counts. Community is medicine.
9. The Evening Wind-Down
I love ending the day with legs up the wall for 10–15 minutes—it’s amazing for your lymphatic system and circulation.
I wear blue-light glasses while watching TV, switch my devices to red light mode, and turn on salt lamps for soothing ambiance. Reading before bed and playing soft music also helps ease me into rest.
Getting your body ready for sleep can make a huge difference in your energy and nervous system the next day.
10. Compassion Over Perfection
You won’t get it all right. You’ll skip days. You’ll forget things. That’s life. That’s motherhood.
Thriving isn’t about having it all together, all the time. It’s about feeling grounded in who you are, knowing what you need, and showing up with care—imperfectly, but intentionally.
And the most sustainable wellness habit? Letting go of the guilt. Letting your best be enough. Showing up for yourself with love, not pressure.
Because when you mother yourself with as much care as you mother your kids? That’s when wellness actually sticks.
You don’t need more time. You need more intention. And the tiniest habits, repeated with love, become the foundation of a life that feels good to live—even in the mess, the magic, and the middle of motherhood.
No Matcha, No Mama. But with matcha, and a few tiny shifts? You’re unstoppable.
Dina De Laurentiis is a wellness advocate and founder of “No Matcha No Mama”—a growing platform exploring the mess and magic of motherhood, healing, and whole-body wellness. Her upcoming podcast will dive into honest conversations around what it means to truly thrive. A mama of two, Dina is passionate about clean living, intentional motherhood, and the rituals that help us feel more like ourselves. She shares real-life insights on thriving through the beautiful mess of it all.
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