A Balanced Schedule for the WFH Mom

Goal: A daily routine that balances work, wellness, self-care, and quality time with your child while you work from home.


6:00 AM – 7:00 AM: Personal Time

  • Workout: 20–30 minutes (strength training, yoga, or a brisk walk).
  • Breakfast Prep: Prepare a healthy breakfast for yourself and your child.
  • Self-Care: Quick skincare routine, shower, and mindfulness activity (e.g., journaling or 5-minute meditation).

7:00 AM – 8:00 AM: Morning with Your Child

  • Playtime: Interactive play or reading.
  • Breakfast Together: Enjoy a healthy meal together, emphasizing whole foods.

8:00 AM – 12:00 PM: Focused Work Block

  • Work: Prioritize high-focus tasks.
  • Snacks: Keep a healthy snack nearby (e.g., fruits, nuts, or yogurt).
  • Breaks (10–15 minutes): Take short breaks to check in on your child and refresh your mind.

12:00 PM – 1:00 PM: Lunch and Family Time

  • Lunch: Prepare a balanced meal with lean protein, whole grains, and veggies.
  • Quality Time: Spend time with your child during or after lunch (e.g., a walk outside or cuddle time).

1:00 PM – 3:00 PM: Productive Work Block

  • Work: Focus on meetings or collaborative tasks.
  • Break: Short play or bonding session with your child.

3:00 PM – 3:30 PM: Active Break

  • Activity: Light stretching, dancing with your child, or going for a quick walk together.
  • Snack: A healthy energy boost (e.g., smoothie or veggies with hummus).

3:30 PM – 5:30 PM: Work Wrap-Up

  • Work: Complete end-of-day tasks.
  • Plan: Review priorities for the next day.

5:30 PM – 7:00 PM: Evening Wind-Down

  • Dinner Prep and Family Meal: Prepare a nutritious dinner and eat together.
  • Playtime or Routine Activity: Engage in calming activities with your child, like a bath or bedtime story.

7:00 PM – 8:30 PM: Child’s Bedtime Routine

  • Routine: Follow a soothing bedtime ritual for your 1-year-old.

8:30 PM – 9:00 PM: Self-Care and Relaxation

  • Self-Care: Skincare, a warm bath, or reading.
  • Reflection: Journal or set intentions for the next day.

9:00 PM – 10:00 PM: Light Activity or Unwind

  • Unwind: Watch a show, engage in a hobby, or enjoy quiet time with your partner if applicable.
  • Bedtime: Aim to sleep by 10:00 PM to ensure 7–8 hours of rest.

This schedule balances structured work time with meaningful moments for wellness, self-care, and bonding with your child. Adjust as needed to fit your unique pace and priorities!