A Simple 3-Day Reset for Exhausted Moms

Feb 6

Feeling exhausted and overwhelmed? This simple meal plan and self-care guide will help you reset your body and mind in just 3 days. Learn how nutrition, movement, journaling, and spiritual practices can support your well-being and help you recover from stress and burnout. PLUS, download a free e-guide to take it further!

How to Reset Your Energy & Well-Being in Just 3 Days

A Real-Life Reflection—Maybe You Can Relate?

I came home from work the other day in a fit of rage. You know those days when everything and everyone gets under your skin?

Of course, my kids picked up on my horrific energy and acted out accordingly. But in that moment, all I could think was:

"Why is everyone being ridiculous? Don’t they know I’ve had a hard day?"

And what did I do for dinner? I treated myself to a soft pretzel and a side of ice cream—with extra chocolate chips and whipped cream. (Don't worry, my kids ate something nutritious!)

I’m sharing this because even though my mission is to help moms care for their whole being, I still struggle too. I never want you to read my posts and think I have it all figured out—because I don’t. None of us do.

The real question is:
👉 When you hit those hard moments, how do you process, reset, and get back to feeling good?

Are you dwelling on it for days? Ignoring the emotions? Burning yourself out even more?

I realized I had been neglecting myself entirely—going from one task to the next without true rest, movement, or proper nourishment. I was overstimulated, overwhelmed, and disconnected from my self-care practices.

So, I decided it was time for a simple three-day Refresh—not a cleanse or detox but a gentle, nourishing reset for my body, mind, and soul.

And I’d love for you to join me.

The 3-Day Mama Reset: A Refresh for Body & Mind

This simple plan is designed to help you feel more grounded, nourished, and energized without stress or restriction.

✅ 3 Days of clean, wholesome meals
✅ Journaling & self-reflection prompts
✅ Daily movement (15-20 minutes)
✅ Spiritual practices (whatever resonates with you!)

No complicated rules. No unrealistic expectations. Just simple, intentional self-care.

Why Nutrition Matters for Stress & Burnout

More research is emerging on the connection between diet and mental health. Nutrient-dense foods help regulate mood, energy, and stress hormones, while processed foods can contribute to anxiety and fatigue.

As moms, it's not just about our health—we’re raising conscious eaters, helping our kids understand how food impacts well-being.

The Stress-Nutrition Connection

🍳 Protein & Healthy Fats – Balance blood sugar and prevent energy crashes.
🥬 Leafy Greens & Veggies – Provide essential vitamins for brain function.
🍓 Antioxidant-Rich Fruits – Support immune health and fight inflammation.
🌾 Whole Grains – Keep energy steady without blood sugar spikes.
💧 Hydration – Supports mental clarity and digestion.

The 3-Day Meal Plan for Moms

This FREE meal plan will help you incorporate clean eating without the stress of major diet changes.

✨ No restrictive diets—just real, whole foods.
✨ Simple recipes the whole family can enjoy.

What’s Included?

↠ A full 3-day meal plan
↠ Easy meal prep strategies for busy moms
↠ Mindset shifts for sustainable clean eating

Simple Self-care Practices for Stress & Burnout

MOVEMENT

Pick a type of exercise you can commit to that is manageable for your daily schedule. The whole point of this is about stretching and moving your body differently. Your exercise should only take 15-20 minutes, but you can choose longer if you desire. If you are a beginner, I have an at home workouts for Moms blog post that might help you figure out where to begin!

Easy At home Workouts for Busy Moms — At-Home Workouts for Moms: *Quick & Effective Exercises for Busy Days*

These at-home workouts are quick, effective, and fit into your schedule! Whether you have 10 minutes or 30, these routines help build strength, boost energy, and support your wellness—no fancy equipment needed. Try these simple workouts today!

Read More Here →

JOURNALING

Each evening, complete a quick reflection on what you need to process through and what worked well, list a few gratitudes, and do a brain dump of anything that needs to get done the next day/week.

Journaling Prompts:

What emotions am I carrying today?
What worked well today?
What do I need to process before tomorrow?
What small wins can I celebrate?
List 3 things you are grateful for at the end of each day

↠ Want more prompts? Download my Fuel Your Soul for guided self-care exercises!

SPIRITUAL PRACTICES

Faith and spiritual practices will differ for each person. Throughout my writing, I lean towards Christian and energetic spiritual teachings that have supported my healing and growth over the past twenty years. You will want to reflect on what practices are the most grounding and practical for you to do so that you will stick with them during these three days.

Other Ideas

Daily Rosary morning or evening
Scripture reading: I like using the Bible App to find a plan that fits my current needs
A short meditation using a meditation app
Deep breathing exercises
Visualizing the desires you want to bring forward into your life and creating a vision board are always fun options!

a prayer for overwhelmed moms — A Litany of Grace *for* Overwhelmed Moms

This litany of grace offers gentle words of comfort, reflection, and renewal for moms in need of peace. Take a deep breath, release the pressure, and embrace the grace waiting for, even while navigating the daily chaos.

read More →

DIGITAL DETOX

Setting limits on your phone (or other electronic devices) can do so much for your mental wellness and help mitigate feeling overwhelmed and exhausted! Turning off all of the noise gives you more time to be within and get clear on what you truly need and desire.

try this mini digital detox challenge:

↠ Remove all social media from your phone and no checks for three days (or more if you can); you will be amazed at the mental benefits you receive.

↠ Set a time for your phone to be put away for the night. Once you start your bedtime routine, your phone is also put to bed for the night, so you won't have to check emails or get lost in random internet searches.

↠ Turn off unnecessary notifications, like email, shopping apps, etc. One of the best things I ever did was to turn off email notfications! I did it first as a mini challenge like this, then never went back!

STRENGTHING FAMILY RELATIONSHIPS

What can you do at the end of the three days with your family? Having time with loved ones is so important, and yes, I know you will be with them throughout the week, but what is something intentional that you can plan to do together? Think of what will be calm, bring you joy, and make the family excited. While on this, you might feel a boost after three days of caring for yourself better too!