7 Practical Ways to Reduce Mental Load as a Mom or Parent Entrepreneur
If you are feeling overwhelmed trying to manage all the things, you are not alone.
Mental load is one of those invisible weights that quietly builds over time. It is the constant planning, remembering, tracking, anticipating, and problem-solving that keeps your household, business, and family running. And for many moms and parent entrepreneurs, that load can feel relentless, especially during busy seasons like the holidays, school transitions, or peak work periods.
This post is for you if:
your brain feels like a browser with too many tabs open
you are juggling family life and business responsibilities
you want more breathing room without doing more
I want to walk you through seven realistic, doable ways to reduce mental load and stress, not just for this season, but in ways that can support you year-round.
For my audio content lovers who prefer to consume while multitasking, you can also listen to the companion podcast episode on this topic here. For future episodes, make sure to follow the show on Spotify or Apple Podcasts!
What Is Mental Load and Why It Hits Parent Entrepreneurs So Hard
Mental load is the invisible cognitive work that keeps everything moving.
According to the AI Overview definition in a Google search, it is the planning, organizing, remembering, scheduling, anticipating needs, managing emotions, and mentally holding onto countless to-dos. It extends far beyond physical chores and often falls disproportionately on women, especially moms.
Now layer on:
running a business or multiple income streams
client work and deadlines
volunteer commitments
content creation and marketing
school schedules, childcare, activities, and family logistics
It is a lot. And during busy seasons, it can feel completely overwhelming.
A Real-Life Snapshot From My Own Season
This past 6 months have been SO full.
We moved over the summer, which naturally came with lingering unpacking and adjustment. That transition flowed straight into the start of the school year. Then came a heavy fall photography season, multiple volunteer commitments tied to local events, and a big class transition for our now four-year-old right after Thanksgiving.
All of this happened while I was still finishing client galleries, managing order fulfillment, keeping up with content creation and marketing, honoring family time, and preparing for the holidays.
Some weeks, it felt like I was constantly packing, loading, unloading, and repacking bags just to get through the day. I am deeply grateful for this season, but the mental load left me feeling completely scrambled.
That is what pushed me to lean hard into the strategies below and why I wanted to share them with you.
1. Brain Dump Everything and Prioritize What Cannot Wait
One of the fastest ways to reduce mental load is to get everything out of your head and onto paper.
I rely heavily on a paper planner that stays open and visible at all times. I check in with it multiple times a day. Brain dumping everything, personal, business, and household, into one place helps me stop replaying tasks in my head at night.
Once it is all written down, I prioritize only the tasks that truly cannot be delayed. Not everything needs to be done right now.
Getting it out of your head creates instant relief.
If you want to take a look at my favorite life and business planner/workbook, find it here! Make sure to use code ALYSHA15 for 15% off of your purchase.
2. Create Realistic Focus Blocks and Prep for Them Ahead of Time
If your work time is limited, protecting it matters.
For example, I usually have one day of childcare during the week. Between errands and appointments, that leaves maybe two to three hours of true focus time. I decide ahead of time what must be done during those quiet hours and what can happen during noisier pockets of the day.
For me, high-focus tasks include:
recording content
editing client galleries
Lower-focus prep work, like outlining or organizing files, happens in advance so that I do not waste precious time once I sit down.
A simple tip that makes a big difference is using Do Not Disturb or airplane mode on your phone, playing calm background music, and staying off social media during focus blocks.
3. Batch Tasks to Reduce Decision Fatigue and task switching
Batching is one of the most effective ways to reduce mental load, especially if you are juggling business and family life or navigating ADHD.
I batch:
meal planning, grocery shopping and meal prep
household chores and laundry
content planning, blogging, recording and repurposing
client work and editing
marketing tasks
volunteer projects
meetings and appointments when possible
Grouping similar tasks together reduces constant task switching, which drains energy faster than we realize.
If content batching is part of your workflow, using a content scheduler can help streamline things even further.
4. Use Alarms, Timers, Reminders and Calendar Alerts
Time blindness is real, and support tools are not something to feel ashamed of.
I personally use alarms and reminders for nearly everything, toggling them on and off as needed throughout the week. I review my planner daily and then set alerts for appointments, deadlines, and transitions.
This system helps when days feel unpredictable or out of my control. It is one less thing my brain has to remember.
5. Identify and prioritize the Self-Care That makes the biggest impact in your life
Self-care does not have to be fancy, but it does need to be intentional.
For me, the most impactful habits include:
keeping chiropractic appointments for that millennial sciatic and neck pain
staying consistent with counseling appointments (hey there, grief and anxiety)
listening to supportive podcasts focused on ADHD and entrepreneurship (check out the ADHD CEO podcast, which offers practical advice for entrepreneurs navigating ADHD)
scheduling quiet alone time to reset
planning short family getaways when possible
I also share more about navigating grief, anxiety, and self-care as an entrepreneur in an earlier podcast episode for anyone wanting additional context.
Main point here… skipping the things that keep you regulated usually costs more in the long run.
6. Ask for Help in Whatever Form That Looks Like
You do not have to do everything alone. Asking for help might look like:
sharing household responsibilities with a partner
outsourcing business tasks
accepting childcare support
delegating errands or transportation
Support is not weakness. It is sustainability and breathing room to focus on what you cannot hand over to anyone else.
7. Say No and Protect Your Capacity
Saying no is hard, especially for those of us who care deeply about our work, families, and communities.
When deciding whether to take something on, ask yourself:
What am I saying no to if I say yes to this
What was my initial gut reaction
Is this truly mine to carry right now
As blunt as it might sound, someone else’s urgency does not have to become your stress.
If saying no feels uncomfortable, offering alternatives can help. That might look like referring someone to another person, adjusting the timeline, or revisiting the opportunity when you have more capacity.
A Recap of 7 great ways to reduce the mental load as a mom and/or parent entrepreneur:
Brain dump everything and prioritize what cannot wait
Create realistic focus blocks and prep ahead
Batch tasks to reduce decision fatigue
Use alarms, timers, and reminders
Commit to self-care habits that truly support you
Ask for help and delegate when possible
Say no to protect your energy
I’m so hopeful that this post felt like a big hug and a reminder that you’re a rock star!
If you want more behind-the-scenes support around life-first marketing, content planning, and sustainable systems, you are always welcome to join The Friday Mix, my free weekly email for small business owners who want to stay visible without burning out.