Summer self-care for parents: 10 quick, realistic ideas

Written by: Emma McAlary, BSc, MC

Summer break: A blessing and a bit of a circus for parents. 

Sure, there’s no rush to school drop-off, no homework meltdowns, and lots more time to make memories with the kids. But, let’s be honest – there’s also no school drop-off, no homework to keep them busy, and so much more time to fill. Keeping a routine (and your sanity) during summer can be a real juggling act, especially if you're working.

Between entertaining kids, managing work, and trying to enjoy the season, it’s easy to forget that you’re human. That’s where self-care comes in – not as a buzzword, but as a lifeline. Here are ten realistic ways parents can sneak in some summer self-care without it becoming another thing on the to-do list.

Set “morning you” up for success. Before you crash at night, take ten minutes to do something your “morning self” will thank you for. This could be tidying the kitchen to make breakfast a breeze or laying out tomorrow's clothes so there are less decisions to make before your first sip of coffee.

Keep a “little wins” list. It’s easy to focus on what is undone. Flip the script by writing down a few small things you accomplished each day, like, “did the dishes while the toddler napped,” or “remembered to eat lunch,” or “had a cup of coffee before rushing to log onto my computer.” You’re doing more than you realize.

Use “mini escapes”. If you are feeling overwhelmed, give yourself a mini break. Read a few pages of a good book, step into a podcast while doing dishes, or sit in your car for five minutes before heading back inside. These tiny breaks can give you a surprising amount of relief and reset your entire mood.

Use the power of the porch, patio, or park. Sunshine and fresh air have measurable mood-boosting effects. Even if it’s just sipping your coffee outside before the day begins, stepping out on your deck during naptime, or taking your kids on an afternoon stroll to the park. Give yourself permission to enjoy summer for you, not just through your kids.

Create a “summer playlist”. Music can shift your energy in seconds. Make a playlist that is just for you with songs that can uplift, calm, or energize you. Play it while you’re driving around, folding laundry, washing dishes, or taking a walk for a built-in mood booster. Feel free to have a little dance party while you’re at it!

Say “no” without guilt. You don’t need to attend every BBQ, say yes to every playdate, or volunteer for every summer event. You don’t need to do it all! Guard your time and energy. Boundaries are a form of self-care – and kids learn by example.

Try the “3-2-1 Reset” rule. When things feel overwhelming, try this trick: Take three deep breaths to calm your mind, take two minutes to tidy your space (a clean space is a clear mind), and do one quick thing for your body (stretch or a cold splash of water). This is a fast and effective way to feel more centred and back in control.

Plan something just for you (yes, really)! Even in a packed schedule, you deserve something to look forward to. It could be a coffee date with a friend, a solo movie night, a date night with your partner, or a fun workshop. Mark it on the calendar and protect it like you would a doctor’s appointment. You matter too.

Delegate – without apology. You don’t have to be a one-person show. Let your partner, kids, or even a neighbor pitch in. Whether it is having your kids help with chores or asking the neighbor to help mow your lawn, leaning on your community isn't a weakness.

Let go of the “perfect summer” myth. Hallmark movie-worthy adventures are great, but they are not the measure of a good summer. It’s okay if your kids eat popsicles for lunch or spend a rainy afternoon watching movies. Some of the best memories end up being the little spontaneous moments anyways. Presence is better than perfection.

Self-care does not need to be elaborate. In fact, some of the most effective kinds of self-care are quick, simple, and repeatable. Those are the things that really stick. A five-minute stretch, a morning cup of coffee in silence, or a daily walk around the block might not seem like much, but they’re doable, even on the busiest days. These little rituals build consistency, and over time, they become the habits that truly support our well-being. It’s about checking in with yourself, recognizing what you need, and giving yourself permission to receive it.

Self-care isn’t a luxury for parents – it’s a necessity. When you take time to recharge, you’re more patient, present, and emotionally available for your kids. It supports your mental health by reducing stress and preventing burnout, especially during demanding times like summer break. Prioritizing your well-being also sets a powerful example for your children, showing them that caring for yourself is healthy, not selfish. Ultimately, small acts of self-care help you sustain your energy, strengthen your relationships, and show up as the best version of yourself – for your family and for you.

Emma is a Counsellor at Innerlogue Therapy & Psychology. She provides counselling for teens, adults and couples. Innerlogue Therapy & Psychology has two locations in Calgary – Kensington and Midnapore.

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