3 Practical Ways to Stop the Mom Stress Spiral (And Actually Feel Better)

Are you in full-blown meltdown mode with a mental to-do list that’s longer than your kid’s Christmas list? Yeah, I’ve been there. Many, many times. And as much as I’d love to tell you that I’ve eradicated overwhelm from my life with a magic glitter wand (cue the fairy tale), the truth is — overwhelm is part of the gig. We’re juggling what feels like seven full-time jobs every day: school schedules, client meetings, last-minute Target runs, orthodontist appointments… you name it. The good news? Although you can’t eliminate overwhelm entirely, you CAN learn how to calm the chaos when it hits. And today, I’m going to share three practical ways that I personally use to stop the spiral and reclaim my sanity. It’s time we start understanding and managing mom stress.

1. The Panic Pause + Brain Dump Strategy

You know the moment: your morning’s rolling along until your husband casually asks, “What’s on your plate today?” and suddenly, you feel yourself spiraling.

You’re fluttering around, talking faster, your head starts spinning, your heart’s racing, and your brain’s screaming, “How am I supposed to do all of this?! I need a full-time assistant!”

🎈The Fix: The Panic Pause.

Here’s what I do:

I catch myself in the spiral. Easily said, but with practice, you’ll learn to spot the signs earlier — the fidgeting, frustration bubbling over, or your newfound caffeine-powered speed walking.
Then, I STOP whatever I’m doing (yes, even mid-manic kitchen cleaning spree), grab a piece of paper, and brain dump every single thing on my mind. Not just work tasks — alllll the stressors: the missing Easter candy, the client follow-up, the hair appointment you forgot to reschedule.
Once everything is out of my head and on paper, my brain takes a big ol’ sigh of relief. No more mental juggling. No more willy-nilly swirling of anxiety.

🗂️ Then it’s time to organize and prioritize:

What actually needs to be done today?
Which are quick wins I can knock out in 10 minutes and feel lighter?
What’s multi-step and requires more planning?

You’ll instantly feel more grounded, less twitchy. You didn’t add hours to your day, but you did give your brain the chance to focus again.

2. Rethink Your To-Do List: The Have-To, Like-To, and Should System

I’ve tested every to-do list under the sun. I’ve had eras like Taylor Swift, but instead of music, it was lists broken down by:

✏️ Work
🏠 Home
💅 Personal
And still, chaos reigned.

But then I created The Holy Trinity of Lists:

Have-To — The non-negotiables (e.g. doctor appointments, client work, school pickups).
Like-To — Things that light you up but aren’t urgent (e.g. organize the pantry, book a pedicure).
Should — The guilt-list (e.g. switch out the kids’ clothes for the new season, declutter the backyard, organize the garage — you know, those items you never get to but feel bad for not doing).

This system has been a game-changer in helping me:

Instantly identify my true priorities.
Let go of unnecessary pressure by admitting that “should” tasks can wait.
Create realistic daily plans by pulling only from Have-To items for weekdays and keeping Like-To ones for weekends/flex time.

No more treating your “refinish the coffee table” idea and your “finish team presentation” as equally important. Your brain loves clearly defined priorities — give it what it wants.

3. Weekly Mom Stress Check-In (Bonus Points If You Involve Your Partner)

Every Sunday, my husband and I sit down for our weekly planning session. Think calendars, carpool duties, meals — the infamous juggle puzzle.

But I’ve added one new step that makes a huge difference:
👉 I write down the 1–2 things that are stressing me out the most for the week ahead.

Why this works:

It helps me figure out where the real pressure is coming from (spoiler: it’s not all the tasks — but one or two in particular will usually have me worked up).
It gives my husband actual insight into what’s weighing on me (instead of just witnessing the clenched-jaw meltdown on Wednesday night).
Together, we can troubleshoot. Sometimes, he volunteers to take something off my plate. Other times, we come up with a workaround like asking for help or adjusting plans.

It’s not just about logistics. It’s about emotional clarity. When you name what’s stressing you out, you invite support — and stop operating in Mum Mode Martyrdom.

TL;DR — Your Overwhelmed Mom Relief Checklist:

🧠 Catch the stress spiral early, pause, dump it all on paper.
✅ Organize tasks by real-life priority: Have-To, Like-To, Should.
💬 Include your stress points in your weekly family planning chat.

For Mom Burnout Recovery Remember This:

You can’t stop “overwhelmed mom mode” from knocking — but you can shut the door sooner and louder each time.

We’re moms living in one of the busiest stages of life. But we don’t have to live in chaos. With practices like these, you’ll find more calm, capacity, and (dare I say it) joy in your day-to-day grind.

Take what works, leave the rest. And ask yourself: What can I do TODAY that will lighten the load most? That’s the magic question.

Let’s stop spiraling, and start making moves — one manageable step at a time.

➡️ Wanna chat more about managing your mental load and mom stress?
Come find me on Instagram: @itslaurenmora
Or check out more tools and support on itslaurenmora.com

Because you deserve a life that feels lighter, less manic, and WAY more you. 💛

P.S. If you liked this post, share it with your mom group chat. We’re all juggling, but no one deserves to juggle alone.