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Mom Hacks: 100+ Science-Backed Shortcuts to Reclaim Your Body, Raise Awesome Kids, and Be Unstoppable
100+ self-care hacks for any mom to eat right, move more, stress less and get a good night's sleep, by a doctor who is also a mom
Why is it generally accepted that motherhood comes at the expense of our health--with all that weight gain, fatigue, and exhaustion? It doesn't have to be that way. What if your baby AND you could thrive together? We cure diseases. We create artificial ears using 3-D printers. We solved how to pee in space . We can figure this out--and now Dr. Darria has done just that.
An Ivy league-trained physician and mom of two, Dr. Darria combed the latest in medicine, psychology, and holistic health for answers when her own health crises struck. She now brings those solutions to moms everywhere. For moms who just DontHaveTheTime (or energy), Mom Hacks gives you the specific smallest changes that yield the biggest impact for you and your child.
Every hack is a mini super-charged solution with an immediate impact. So you feel good, lose the baby weight, and are more present, while raising thriving children--in an entirely do-able, time-saving, with-you-in-the-trenches way. Her humor and personal stories bring warmth and encouragement when mothers need it most.
You can be the mother and woman you want to be, and with Mom Hacks , you don't have to listen to anyone who tells you otherwise. It's time for a new mom world order.
Why is it generally accepted that motherhood comes at the expense of our health--with all that weight gain, fatigue, and exhaustion? It doesn't have to be that way. What if your baby AND you could thrive together? We cure diseases. We create artificial ears using 3-D printers. We solved how to pee in space . We can figure this out--and now Dr. Darria has done just that.
An Ivy league-trained physician and mom of two, Dr. Darria combed the latest in medicine, psychology, and holistic health for answers when her own health crises struck. She now brings those solutions to moms everywhere. For moms who just DontHaveTheTime (or energy), Mom Hacks gives you the specific smallest changes that yield the biggest impact for you and your child.
Every hack is a mini super-charged solution with an immediate impact. So you feel good, lose the baby weight, and are more present, while raising thriving children--in an entirely do-able, time-saving, with-you-in-the-trenches way. Her humor and personal stories bring warmth and encouragement when mothers need it most.
You can be the mother and woman you want to be, and with Mom Hacks , you don't have to listen to anyone who tells you otherwise. It's time for a new mom world order.
- GenresParentingNonfiction
305 pages, Paperback
Published February 19, 2019
35 people are currently reading
136 people want to read
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Displaying 1 - 21 of 21 reviews
April 30, 2019
I received this book free from NetGalley in exchange for my honest review.
Thanks NetGalley!
This book was interesting. I don't know that I would consider this an useful book for veteran moms / moms with multiple children. I have two children myself, and it wasn't all that educational for me.
Thanks NetGalley!
This book was interesting. I don't know that I would consider this an useful book for veteran moms / moms with multiple children. I have two children myself, and it wasn't all that educational for me.
February 3, 2023
I really liked this!!! Great tips. Not a Christian viewpoint but I was honestly impressed with how often she recommends prayer and meditation as science based proof for a better, happier life whatever the circumstances. It really did help me gain perspective on things, identify my “why,” and help me have a game plan for things like nutrition, exercise, sleep, marriage, family time, etc.
August 20, 2019
I picked this book up from the library on a whim and read it in small bites. I liked it a lot more than i expected from a book like this. A few hacks have made it into my life for the better. She separates in 4 sections: nutrition, exercise, sleep and mindfulness (?). You can jump to the sections you are most interested in...which is what I did but then I ended up reading all the sections. She's laugh out loud funny and I appreciated the gems I found.
June 12, 2023
I really wanted to like this book, but I ended up liking the idea of it more. Super engaging writing, but I just didn’t glean anything new … and she rambled a bit on the health benefits of produce.
September 25, 2023
getting ready for bed:
1. have an event to start the routine, one hour before bedtime
2. prep for the next day (10 mins) put out clothes, pack bags, etc
3. wash up (20 mins)
4. relax (20-30 mins): stretch while breathing, read something relaxing (scriptures), gratitude journal, listen to soothing music (anything that turns your brain off)
Kid's bedtime routine
keep it relaxing. Once the routine starts, keep lights dim and activities as relaxing as possible
use bulbs under 40-watts. use a small lamp with low-wattage bulbs in each bedroom to turn on before bed. lights with a dimmer.
exercise Strategically for sleep and energy
1. afternoon workout to help you sleep. When you exercise around 4-5pm, the thermogenic effect temperature drop will coincide with bedtime, triggering sleepiness
2. a morning workout can help you get up in the morning and sleep that night. exercising earlier in the day resets your body clock and gives you an immediate energy boost. plus, research shows that women who exercise in the morning fall asleep more easily.
3. avoid late-night physical activity. High-intensity exercise within four hours of sleep (well, except that kind of physical activity) can make it harder to fall asleep
4. take a brisk walk outside when you're feeling sluggish. this gives you the exercise-induced energy boost, plus the added effect of sunlight. take your favorite music or friend and power walk for 5-15 mins. you will be amazed at how much more alert you feel in the moment - and how much better you sleep that night.
5. Researchers found that the more children were active, the faster they fell asleep and the longer they slept. Aim for a min of 60-90 mins of activity.
Relaxation and Cognitive Techniques for Sleep
1. Set aside 5 mins a day as "worry time" and write down everything bothering me.
2. If the worried thought continues, take the next step by writing down one next step you can take for the issue that's bothering you.
3. even positive thoughts can keep you awake so keep a notepad by the bed
4. Progressive Muscle relaxation: working from the top to the bottom body parts by tensing them
Challenge your thoughts
the more tired we are, the more we lose perspective. we start to catastrophize, causing even our smallest daily concerns to suddenly seem insurmountable. In these moments, your brain seems to reach for every possible worry.
-say , "it's not even likely."
-learn to challenge your thought
a. What am I really worried about? challenge it with truths, facts, and actual experience. Is it possible that it's exaggerated or false? what are the chance that what I'm worried about will really happen? what has prior experience shown - when I worried about this in the past, what actually happened?
Mediate
If you're still not sleeping, value the time for relaxing. This can help your stress levels.
If you still aren't falling back to sleep after 30 mins, get out of bed. Go to another relaxing space with dim lights. Do a relaxing activity like listening to meditation or doing a relaxation technique. Stay there until you start to feel sleepy. Then go back to your bed.
If you can't fall asleep start with a later bedtime. If you fall asleep at 12:30 then go to bed at midnight. Once you're falling asleep within 20-30 min, move your bedtime earlier by 15-30 mins. After 5 days, if you are still falling asleep easily, you can move your bedtime earlier by another 15-30 mins. Go slowly, and if you start to lie awake again, push your bedtime later so that you don't resume bad habits. Avoid naps. consider treatment for insomnia (CBT).
Vitamins and minerals that may help sleep
magnesium (women who have sleep problems associated w their menstrual cycle), iron (restless leg syndrome, menstruating/pregnant may be iron deficient, you can have your iron levels checked), calcium (relax your nervous system)
power nap (25 mins)
a sleep cycle nap (60-90 min a full sleep cycle around 1-2:30pm but be awake by 3 to coincide with your natural dip in cortisol and rise in melatonin. If you've been up all night with a newborn, take an "ultradian multiple" its two sleep cycle or around 3 hours)
Acknowledge your feelings without guilt.
Choose Your Thoughts. Our thoughts and emotions are creations of our brain.
Automatic Negative Thoughts (ANTs) are the outcome of your fast brain's quick response plus your brain's tendency to create habits. They occur when our fast brain jumps to conclusions, creating patterns that we reinforce every time we think them. They're our negative inner monologue on replay. Even though ANTs are more based on our insecurities than actual facts, we automatically believe them -unless we learn to challenge them.
Learn to recognize your ANTs. The key sign of an ANT is when you suddenly feel your mood shift negatively. Also, look for the following red flags:
-thoughts that include "always" or "never"
-black and white thinking: feedback on your presentation leads to "my entire presentation was a disaster."
-Mind reading: "they didn't say 'hi' to me this morning. They must be upset with me."
-Catastrophizing: "I'm going to damage my relationship with my children. I'm an awful mom."
Talk to yourself as you would a friend or your child.
What event triggered this feeling?
What was the root cause/catastrophic ANT that jumped into my mind?
Is this really true? How likely is that really? Have you had experiences in the past to show that your ANT was not true? Are you discounting any facts that may disprove your ANT? Are you ignoring any successes/strengths or other assets you have shown?
Replace your ANT with a more balanced thought. What would you tell your best friend if she felt that way? What would she tell you? What is really a more realistic outcome/interpretation of this event?
Signs of Baby Blues
-depressed mood (tearful, sad, empty, or hopeless)
-loss of interest or pleasure in most activities and people, including your baby
-insomnia or hypersomnia (needing too much sleep)
-constant fatigue or loss of energy
-feeling worthless or excessive guilt
-decreased ability to think or concentrate
-thoughts of death, harming yourself, or harming your baby
-seeming agitated/rushing/restless, or consistently slowed down to others
If you're feeling overwhelmed, put down the baby and self care.
Make Loved Ones Feel Like Rock Stars
-center yourself before you greet your family. Focusing your attention on something neutral helps you turn your attention away from frustrations, so you can turn it to your loved ones.
-greet your family like you haven't seen them in ages.
-compliment them
-ask for their input
-say yes when you can
Do a weekly "board meeting" with your partner.
every sunday after the kiddos are asleep
-6 things you are thankful for
-go over the calendar for the week
-6 dreams/desires you have
1. have an event to start the routine, one hour before bedtime
2. prep for the next day (10 mins) put out clothes, pack bags, etc
3. wash up (20 mins)
4. relax (20-30 mins): stretch while breathing, read something relaxing (scriptures), gratitude journal, listen to soothing music (anything that turns your brain off)
Kid's bedtime routine
keep it relaxing. Once the routine starts, keep lights dim and activities as relaxing as possible
use bulbs under 40-watts. use a small lamp with low-wattage bulbs in each bedroom to turn on before bed. lights with a dimmer.
exercise Strategically for sleep and energy
1. afternoon workout to help you sleep. When you exercise around 4-5pm, the thermogenic effect temperature drop will coincide with bedtime, triggering sleepiness
2. a morning workout can help you get up in the morning and sleep that night. exercising earlier in the day resets your body clock and gives you an immediate energy boost. plus, research shows that women who exercise in the morning fall asleep more easily.
3. avoid late-night physical activity. High-intensity exercise within four hours of sleep (well, except that kind of physical activity) can make it harder to fall asleep
4. take a brisk walk outside when you're feeling sluggish. this gives you the exercise-induced energy boost, plus the added effect of sunlight. take your favorite music or friend and power walk for 5-15 mins. you will be amazed at how much more alert you feel in the moment - and how much better you sleep that night.
5. Researchers found that the more children were active, the faster they fell asleep and the longer they slept. Aim for a min of 60-90 mins of activity.
Relaxation and Cognitive Techniques for Sleep
1. Set aside 5 mins a day as "worry time" and write down everything bothering me.
2. If the worried thought continues, take the next step by writing down one next step you can take for the issue that's bothering you.
3. even positive thoughts can keep you awake so keep a notepad by the bed
4. Progressive Muscle relaxation: working from the top to the bottom body parts by tensing them
Challenge your thoughts
the more tired we are, the more we lose perspective. we start to catastrophize, causing even our smallest daily concerns to suddenly seem insurmountable. In these moments, your brain seems to reach for every possible worry.
-say , "it's not even likely."
-learn to challenge your thought
a. What am I really worried about? challenge it with truths, facts, and actual experience. Is it possible that it's exaggerated or false? what are the chance that what I'm worried about will really happen? what has prior experience shown - when I worried about this in the past, what actually happened?
Mediate
If you're still not sleeping, value the time for relaxing. This can help your stress levels.
If you still aren't falling back to sleep after 30 mins, get out of bed. Go to another relaxing space with dim lights. Do a relaxing activity like listening to meditation or doing a relaxation technique. Stay there until you start to feel sleepy. Then go back to your bed.
If you can't fall asleep start with a later bedtime. If you fall asleep at 12:30 then go to bed at midnight. Once you're falling asleep within 20-30 min, move your bedtime earlier by 15-30 mins. After 5 days, if you are still falling asleep easily, you can move your bedtime earlier by another 15-30 mins. Go slowly, and if you start to lie awake again, push your bedtime later so that you don't resume bad habits. Avoid naps. consider treatment for insomnia (CBT).
Vitamins and minerals that may help sleep
magnesium (women who have sleep problems associated w their menstrual cycle), iron (restless leg syndrome, menstruating/pregnant may be iron deficient, you can have your iron levels checked), calcium (relax your nervous system)
power nap (25 mins)
a sleep cycle nap (60-90 min a full sleep cycle around 1-2:30pm but be awake by 3 to coincide with your natural dip in cortisol and rise in melatonin. If you've been up all night with a newborn, take an "ultradian multiple" its two sleep cycle or around 3 hours)
Acknowledge your feelings without guilt.
Choose Your Thoughts. Our thoughts and emotions are creations of our brain.
Automatic Negative Thoughts (ANTs) are the outcome of your fast brain's quick response plus your brain's tendency to create habits. They occur when our fast brain jumps to conclusions, creating patterns that we reinforce every time we think them. They're our negative inner monologue on replay. Even though ANTs are more based on our insecurities than actual facts, we automatically believe them -unless we learn to challenge them.
Learn to recognize your ANTs. The key sign of an ANT is when you suddenly feel your mood shift negatively. Also, look for the following red flags:
-thoughts that include "always" or "never"
-black and white thinking: feedback on your presentation leads to "my entire presentation was a disaster."
-Mind reading: "they didn't say 'hi' to me this morning. They must be upset with me."
-Catastrophizing: "I'm going to damage my relationship with my children. I'm an awful mom."
Talk to yourself as you would a friend or your child.
What event triggered this feeling?
What was the root cause/catastrophic ANT that jumped into my mind?
Is this really true? How likely is that really? Have you had experiences in the past to show that your ANT was not true? Are you discounting any facts that may disprove your ANT? Are you ignoring any successes/strengths or other assets you have shown?
Replace your ANT with a more balanced thought. What would you tell your best friend if she felt that way? What would she tell you? What is really a more realistic outcome/interpretation of this event?
Signs of Baby Blues
-depressed mood (tearful, sad, empty, or hopeless)
-loss of interest or pleasure in most activities and people, including your baby
-insomnia or hypersomnia (needing too much sleep)
-constant fatigue or loss of energy
-feeling worthless or excessive guilt
-decreased ability to think or concentrate
-thoughts of death, harming yourself, or harming your baby
-seeming agitated/rushing/restless, or consistently slowed down to others
If you're feeling overwhelmed, put down the baby and self care.
Make Loved Ones Feel Like Rock Stars
-center yourself before you greet your family. Focusing your attention on something neutral helps you turn your attention away from frustrations, so you can turn it to your loved ones.
-greet your family like you haven't seen them in ages.
-compliment them
-ask for their input
-say yes when you can
Do a weekly "board meeting" with your partner.
every sunday after the kiddos are asleep
-6 things you are thankful for
-go over the calendar for the week
-6 dreams/desires you have
May 16, 2019
Thank you Netgalley for providing this ARC in exchange for an honest review.
While this book shares many good hacks I felt it was too packed with dense information to truly be a "hack". Perhaps including pictures would help make this more attractive to readers who are looking for quick ways to improve their health and mental state.
While this book shares many good hacks I felt it was too packed with dense information to truly be a "hack". Perhaps including pictures would help make this more attractive to readers who are looking for quick ways to improve their health and mental state.
January 18, 2021
I would recommend this to first time moms around the sixth month postpartum mark. A lot of good information and things that never really crossed my mind as a mom.
June 6, 2019
Dr. Gillespie is an ER nurse and a mother. She provides simple ideas that show that you can be a good mom and take care of yourself too. Her hacks cover nutrition, exercise, sleep, and resilience. She advocates cognitive therapy, routines, and mindfulness. A good starting book for Mother’s who are overwhelmed by life, guilt, and different expectations.
What is your why?
Why do you want it?
What can you do to accomplish it?
What are my ants? My automatic negative thoughts. How can I challenge them?
What is your why?
Why do you want it?
What can you do to accomplish it?
What are my ants? My automatic negative thoughts. How can I challenge them?
February 19, 2019
This is an outstanding book! The information in this book could be life changing when applied, and the great thing is that the author makes it applicable by breaking it down into bite size pieces and suddenly self-care and healthy living become do-able rather than overwhelming or just one more thing to add to the endless to-do list. This is not a gimmicky book based on pseudo-science; it is a well-researched book written by a medical doctor and presented in such a way that is easy to grasp.
February 13, 2019
As a mom of two boys I am drowning in Mom guilt, endless days of feeling tired, and overall stresses. Dr. Darria’s Mom hacks is a breathe of fresh air to this exhausted Momma. Reading her book allowed to picture a world with margin in it for me and for my whole family. I loved the eating healthy tips and making it easier on myself. Read this book now and then send one to every Momma that you know!
February 20, 2019
This book offers real advice for real moms, done in a fun and engaging format. Dr Darria is relatable and honest but also relentless in insisting that moms can find ways to take care of themselves and be healthy. I really liked the format too- the index makes it easy to keep on the shelf as a reference book to go back to over time, making it a living manual for moms!
January 2, 2020
4.5/5 stars! I love this book and have recommended it already to several friends! I love the humor, the knowledge , the real advice! Very easy to read and not boring. Great idea to have it in sections so you don’t have to read it cover to cover. She even talks about married life after kids and I really appreciated that!
February 18, 2019
I picked it up and couldn’t stop reading it. Hack #45 - love it! Dr. Darria speaks from the heart of her own experience. It’s refreshingly practical, backed by medical science and indeed there is so much that is relevant to anyone who leads a busy life. She “gets it” and so should you!
November 3, 2023
A good, quick resource for reminders on everyday life from eating habits, to sleep and stress prevention. Gillespie makes the information approachable, but still provides all the research to backup her points.
February 18, 2019
In this book, Dr Darria provides the perfect prescription for moms of all age children. Her easy-to -read hacks are relatable and easy to implement. A must- read for new mothers!
March 16, 2019
Not really new information
March 28, 2019
Picked this up because of the title, not realizing it was focused on self-care rather than parenting itself. Lots of good stuff in here.
May 11, 2019
Great advice for any mom especially a new mom! I was still able to get some hacks that work for my elementary age kids and myself.
August 30, 2019
This book is full of helpful tips.
May 7, 2021
I loved it. It was pithy and funny.
June 1, 2024
Straightforward and practical advice. No fluff.
Displaying 1 - 21 of 21 reviews