Bespoke Self-Care Plan for Mums

Swap overwhelm, mum-guilt and anger for calm and compassion by building up tiny moments of daily self-care over 12 weeks.

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It all started with 30 seconds.

In late 2017, I was deep in post-natal anxiety – my daughter was 3 and my son was 6 months old. I knew I needed to make more time and space for myself, so I could start to recover, but I couldn’t see how I’d be able to do any kind of self-care when I was with my kids all the time.

I knew that I needed self-care tools that made me feel better in the moment – something that would ease my overwhelm, stress and anger, so I could start showing up as the mum I really wanted to be.

So, over the course of a year, I experimented with different types of self-care and built these into my daily life.

I started by finding 30 seconds in my day to do something for me – whether it was taking 3 deep breaths, listening to my favourite song or just having a cuppa.

On their own, these were tiny things, but once I started doing them every day and finding more and more of these tiny pockets of time throughout my day, that’s when things started to change.

I realised that I could use self-care not just as time out for me, but as a coping tool to deal with my struggles of overwhelm, stress and anger.

I also realised that I didn’t have to wait until I was on my own to do some kind of self-care, instead, I could do these tiny moments throughout my day when I was with my kids.

Realising these two things meant that, in amongst my busy days as a mum, I had a way of bringing my wants and needs back into the equation. Without realising it at the time, I was also cultivating self-compassion for the very first time in my life, by prioritising myself over and over again.

6 years on, I’m now a mum of three and I still do some form of self-care every day. This is because it’s so easy to find those tiny moments in my day, even as a busy mum of three now, that I never need to have a day where I don’t have at least 30 seconds of prioritising myself.

Now, I’m excited to to tell you about something that combines my personal experience of using self-care as a coping tool for overwhelm, along with my professional experience of coaching – introducing the Bespoke Self-Care Plan for Mums!

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What’s the Bespoke Self-Care Plan all about?

The Bespoke Self-Care Plan for Mums is designed especially for mums who struggle to find time for themselves. It’s my tried and tested method (used on myself and my 1 to 1 clients for years) for building up a daily self-care habit for busy mums.

The Bespoke Self-Care Plan is based on the idea that tiny moments of self-care peppered throughout your day is what will help you deal with the multiple stresses of motherhood. This plan will help you to coming back to your own wants and needs, again and again.

Over 12 weeks, this plan will support you to take small, intentional steps to increase your self-care from literally nothing in week 1, to 1 hour a day by week 12.

The Bespoke Self-Care Plan will change the way that you see and practice self-care forever by using a combination of:

• a comprehensive bespoke self-care plan designed especially for you to follow over 12 weeks, jam packed with over 75 self-care ideas
• twice weekly Whatsapp accountability from me as a Coach for Mums, for extra motivation and encouragement
• a weekly celebration of all of your hard work in completing your weekly self-care plan goal, throughout the 12 weeks

The Bespoke Self-Care Plan is going to reduce your overwhelm, anger and mum guilt and instead make you feel:

• calmer – because you’re taking small moments of time for you throughout the day and all of those moments build a buffer against stress

• happier – you are taking time for you and feel like your wants and needs are just as important as everyone else’s

• more compassionate towards yourself – every time you choose to do an act of self-care, it reinforces the message that you matter too
• more positive mentally and physically – taking time out for you feels good!

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What’s included in the Bespoke Self-Care Plan?

• An in-depth Bespoke 12 week Self-Care Plan that’s totally unique to you which includes:
  • Over 75 different self-care ideas that you can do when you have the kids and when you are by yourself
  • Specific self-care ideas that you can do to cope with stressful moments, like bedtimes, when you are feeling overwhelmed, angry etc
  • A 12 week self-care tracker for you to follow which supports you to build up self-care slowly, so that it becomes a daily habit.
• Twice weekly Whatsapp accountability check-ins with me, a Coach for Mums – every Wednesday and Sunday for 12 weeks, I check in with you to keep you on track, to motivate you and to help you reflect on what’s worked and what hasn’t that week.
• A reminder every Sunday to reward yourself with a treat for completing your self-care for that week – celebrating your hard work and progress means you’ll feel more motivated to keep going

Plus this bonus just for you….

• 14 Days of Journalling Prompts for Mums E-Book
  • I’ve created this E-Book to complement the Bespoke Self-Care Plan and it’ll give you the inspiration you need to kickstart your journalling practice.
  • It’ll also show you how journalling can be cathartic, gives you clarity and allows you to offer yourself compassion too.

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How much is the Bespoke Self-Care Plan?

The Bespoke Self-Care Plan is £100.

You can pay in full or in instalments of:

• 2 x £50
• 4 x £25

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How the Bespoke Self-Care Plan will help you

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So, Mums, are you ready to:

• feel calmer and less overwhelmed?
• have more time just for you?
• have better relationships with your family because you feel calmer and less stressed?
• feel happier and more able to enjoy your kids?
• have less mum guilt?
• be kinder to yourself?
• get to know your wants and needs better?
• feel positive and have more energy (because you’ve honoured your needs)?
  

Then, read on to find out what’s included in the Bespoke Self-Care Plan…

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What’s included in the Bespoke Self-Care Plan

How does the Bespoke Self-Care Plan work?

• Once you sign up for the Bespoke Self-Care Plan, there’s a Google Form for you to complete all about self-care. You complete this form within 1 week of receiving it.
• Within 2 weeks of you completing the Google Form, I create a comprehensive Bespoke Self-Care Plan for you to follow for 12 weeks, based on your answers in the self-care questionnaire, and email this to you.
• The idea is you start small with 2 minutes a day and then you build it up slowly over the 12 weeks, so by the end of the 12 weeks you are taking 1 hour for you everyday (don’t worry, this doesn’t have to be all in one chunk!).
• The Bespoke Self-Care Plan does all the hard work for you, with over 75 different self-care ideas that you can do when you have the kids and when you are by yourself as well as specific self-care ideas that you can do to cope with moments that you find stressful as a mum (solo bedtimes and toddler tantrums anyone?!).
• Twice weekly Whatsapp accountability check-ins with me, a Coach for Mums – every Wednesday and Sunday for 12 weeks, I check in with you to keep you on track, to motivate you and to help you reflect on what’s worked and what hasn’t that week.
• A reminder every Sunday to reward yourself with a treat for completing your self-care for that week – celebrating your hard work and progress means you’ll feel more motivated to keep going
• BONUS – you’ll also receive the 14 Days of Journalling Prompts for Mums E-Book – (this will be available to download)

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Meet Jenna, your Coach

Jenna Folarin is a Coach for Mums. She supports exhausted mums with young kids to turn their overwhelm and anger into calm and compassion.

Jenna qualified as a Coach in 2020 through The Coaching Academy and also trained in Mindfulness for Mums through 10 of Zen in 2019. 

Jenna also hosts ‘The Inspiring Mums Podcast’ which gives mums practical tips on how to make positive changes in their lives.

As well as coaching, Jenna has created and delivered well-being workshops for Cardiff University and set up a monthly self-care group for mums in her local community.

Jenna lives in South Wales with her husband and 3 children and once her kids are finally asleep, she loves reading romance books or crocheting a huge colourful blanket.

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Lovely words from previous clients

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What’s included

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Frequently asked questions

I’m worried about being able to commit to a 12 week plan because I’m so busy and overwhelmed already.

This is the perfect plan for you if you are feeling busy and overwhelmed – it starts with small steps and we build it up slowly over 12 weeks. It’s all about fitting micro moments of self-care into your day, instead of big chunks of self-care, so it’s totally do-able. And the best bit? You’ll feel less overwhelmed because of those micro moments of self-care you are doing throughout your day.

How will I find the time?

We start super small 2 mins a day and build up slowly, as this is the best way to build a habit. Self-care can be divided up into small chunks too so you don’t have to worry about finding whole chunks of time to dedicate to self-care (I know you haven’t got those!)

How much will it cost?

The Bespoke Self-Care Plan is £100.

You can pay in full or in instalments of:

• 2 x £50
• 4 x £25

How do I know that the Bespoke Self-Care Plan actually works?

The Bespoke Self- Care Plan is based on my own experiences, of honing my self-care practice over a year when I was always with my young kids back in 2017.

After realising how powerful mini moments of self-care were, I created this plan and my 1 to 1 coaching clients have been using it since 2021. Check out the testimonials on this page, to see the positive results they’ve had.

How is the Bespoke Self-Care Plan delivered?

• Once you sign up for the Bespoke Self-Care Plan, there’s a Google Form for you to complete all about self-care. You complete this form within 1 week of receiving it.
• Within 2 weeks of you completing the Google Form, I create a comprehensive Bespoke Self-Care Plan for you to follow for 12 weeks, based on your answers in the self-care questionnaire, and email this to you.
• The idea is you start small with 2 minutes a day and then you build it up slowly over the 12 weeks, so by the end of the 12 weeks you are taking 1 hour for you everyday (don’t worry, this doesn’t have to be all in one chunk!).
• The Bespoke Self-Care Plan does all the hard work for you, with over 75 different self-care ideas that you can do when you have the kids and when you are by yourself as well as specific self-care ideas that you can do to cope with moments that you find stressful as a mum (solo bedtimes and toddler tantrums anyone?!).
• There’s also twice weekly Whatsapp accountability check-ins with me, a Coach for Mums – every Wednesday and Sunday for 12 weeks, I check in with you to keep you on track, to motivate you and to help you reflect on what’s worked and what hasn’t that week.
• I send you a reminder every Sunday to reward yourself with a treat for completing your self-care for that week – celebrating your hard work and progress means you’ll feel more motivated to keep going
• BONUS – you’ll also receive the 14 Days of Journalling Prompts for Mums E-Book – (this will be available to download in your purchase email.)

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Then, I’d love to support you for the next 12 weeks, you can sign up here.

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How much is the Bespoke Self-Care Plan?

The Bespoke Self-Care Plan is £100.

You can pay in full or in instalments of:

• 2 x £50
• 4 x £25

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I invite you to give yourself the gift of time and space, and bring your own needs back into the equation, so you can feel calmer and happier. 

I am so excited to lead you through this game-changing bespoke self-care plan that will leave you fully recharged with you feeling the benefits long after the plan ends.

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More kind words from my clients

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