10 Simple Things Anxious Working Moms Can Do Daily to Increase Joy

By Leah Harlan, LPC | Harlan Therapy | Private Pay & Group Therapy in Virginia

1. Ground Yourself With Your Senses (2–3 min)

Before you grab your phone, pause. Put your feet on the floor. Notice 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, 1 you can taste.

Why it works: Grounding reduces anxiety and resets your nervous system.

2. Move Your Body Gently

Stretch in the kitchen. Walk around the block. Do 5 squats while brushing your teeth.

Why it works: Movement increases serotonin and dopamine, and even 10 minutes can lower anxiety.

3. Start the Day With One “I Am” Statement

Say: I am calm. I am learning to breathe. I am allowed to go slow.

Why it works: Affirmations help rewire anxious thought patterns by reinforcing new narratives.

4. Lower the Bar—in a Good Way

Ask yourself: “What would make today a B- day?” Then aim for that.

Why it works: Letting go of perfection actually increases motivation and joy (self-compassion wins).

5. Find a 90-Second Joy Spark

Turn on a song you love. Step into the sun. Smell your child’s shampooed hair.

Why it works: Studies show it takes just 90 seconds of positive emotion to shift your mood.

6. Do a 30-Second Art Pause

Draw a line or a swirl on a sticky note. Don’t analyze it. Just scribble.

Why it works: Engaging in micro-creativity reduces stress and creates a sense of control.

7. Celebrate Something You Did Today

Even if it’s just I unloaded the dishwasher. Say it out loud: I did that.

Why it works: Acknowledging wins increases confidence and combats anxious guilt.

8. Limit “Mental Multitasking”

Notice when your brain is doing five things at once. Gently bring it back to just this one task.

Why it works: Mindful attention strengthens your prefrontal cortex—your anxiety’s natural counterbalance.

9. Make a “Joy List” (And Actually Use It)

Write 10 tiny things that make you feel even a little better: iced coffee, fuzzy socks, favorite podcast, sitting alone in the car for 5 min. Post it on the fridge.

Why it works: Having pre-chosen joy ideas cuts through overwhelm.

10. End the Day With One Kind Thought

Before bed, try: I did enough today. I am still learning. I deserve rest.

Why it works: Positive self-talk before sleep reduces cortisol and helps you wake up with more emotional bandwidth.

🌿 Therapy Can Help You Reclaim Joy, Too

If this list resonated with you, you’re not alone. Joy often feels inaccessible for anxious, high-achieving women—but it doesn’t have to stay that way. My Art + Ease therapy group was created for women like you: overwhelmed, creative, seeking peace. It combines expressive arts with gentle somatic and mindfulness tools to help you slow down and feel more like yourself again.

👉 Now enrolling. Supplies are mailed to your door. Learn more HERE