Living in a hustle society where you must go, go, go all the time makes staying present and being emotionally available for your family a challenge. Between managing responsibilities, meeting unexpected demands, and balancing your own needs, it’s easy to feel overstimulated, overwhelmed, or simply drained.
Recently, I recorded a video for a summit where I shared strategies for being present, and one thing stood out as the foundation: it starts with you. Staying present with your family requires regularly checking in with yourself and knowing where you stand emotionally, mentally, and physically.
Start With Self-Check-Ins
The first step to being present for others is being present with yourself. Each day, take a moment to assess your energy levels and mental state.
Ask yourself:
• What’s my emotional “battery” level today?
• What do I need to recharge or feel balanced?
This daily check-in is essential because it allows you to identify your needs before stress and overwhelm take over. For me, it means tapping into my wellness toolkit—something I discuss in more depth in my Nurturing the Mama Membership.
Your wellness toolkit might include:
• Breathing exercises or meditation.
• A short walk outside for fresh air.
• Journaling or venting to a trusted friend.
• Listening to music or practicing gratitude.
Having this list ready helps you when you’re feeling overstimulated or emotionally drained. You don’t have to scramble to figure out what you need you already have a game plan in place.
The Power of Systems to Reduce Overload
Another key to staying present is having systems in place to reduce mental overload. When your life feels chaotic or disorganized, it’s nearly impossible to show up emotionally for your family.
Consider these areas where systems can make a difference:
1. Household Tasks:
• Create a weekly schedule for chores or meal planning.
• Delegate tasks where possible (even small contributions from family members add up).
2. Appointments and Events:
• Use a shared family calendar to keep track of appointments, school activities, and special events.
• Set reminders to reduce the mental load of remembering everything.
3. Unexpected Situations:
• Prepare for the unexpected by keeping emergency essentials or backup plans handy.
By planning ahead and organizing key areas of your life, you free up mental space, making it easier to stay calm and emotionally available when challenges arise.
Be Intentional About Family Time
Staying present also means intentionally creating time to connect with your family without distractions. It doesn’t have to be elaborate it’s about creating moments where you can truly enjoy each other’s company.
For example:
• Technology-Free Time: Set aside periods where you put your phone away, turn off the TV, and just be together.
• Shared Activities: Find something your family loves to do together. For my family, that means nature walks, exploring new playgrounds, or even a simple game night.
• Unstructured Conversations: Sit together and talk. Ask about each other’s day, share funny stories, or dream about the future.
These moments of connection strengthen relationships and create memories that matter far more than any to-do list ever could.
Cycle Tracking and Knowing Your Energy Levels
For moms, another overlooked aspect of being present is understanding your energy levels throughout the month. Cycle tracking can be a game-changer. Knowing where you are in your cycle allows you to plan accordingly, whether it’s scheduling high-energy family outings during your peak energy days or prioritizing rest when your body needs it.
When you’re aware of your energy levels and honor them, you can show up as the best version of yourself for you and your family.
You can read more about it here 👉🏾 The Power of Listening to Your Body
Small Wins Create Big Wins
It’s easy to feel like you need to do an extreme shift in your entire life to make these changes, but remember: small wins lead to big wins over time.
Start small:
• Choose one area to organize or streamline this week.
• Schedule one family activity where you can connect without distractions.
• Check in with yourself daily and honor your needs.
These small, intentional steps will help you reduce overwhelm, be more present, and build a life that aligns with your values and goals.
Final Thoughts
Being present and emotionally available for your family isn’t about perfection it’s about progress. It starts with taking care of yourself, creating systems to ease your mental load, and carving out meaningful moments of connection.
Remember, the life you envision starts with small, intentional steps. You don’t have to do it all at once, but you do have the power to create the relationships and memories that truly matter.
What’s one small step you can take today to be more present with your family?
Let me know in the comments
I’d love to hear from you.
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