Empowering Foster and Adoptive Mamas: The Transformative Power of Self-Care Planning

January 17, 2024

As foster and adoptive mamas open their hearts and homes to kids from hard places, they often find themselves neglecting their own well-being. In the hustle and bustle of daily life, self-care often takes a backseat. However, it’s crucial for us to recognize that our own self-care is not a luxury but a necessity. In […]

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As foster and adoptive mamas open their hearts and homes to kids from hard places, they often find themselves neglecting their own well-being. In the hustle and bustle of daily life, self-care often takes a backseat. However, it’s crucial for us to recognize that our own self-care is not a luxury but a necessity. In this episode, we’ll delve into the importance of self-care for foster and adoptive mamas and how planning out self-care routines can be a game-changer. AND, to help with this, I’ve created a free weekly self-care planner you can download and start using today – I’ll link it in the show description or you can find it at the link in my Instagram bio @fearless_fostering.

The Importance of Self-Care:

Foster and adoptive mamas need time to recharge, ;plain and simple.  Caring for children who may have experienced trauma, instability, or loss requires an extraordinary amount of emotional and physical energy. Without proper self-care, the risk of burnout becomes a real concern.

Self-care is not synonymous with selfishness; it’s an act of self-love and preservation. By taking time to prioritize well-your being,  you can enhance your ability to provide a safe and nurturing environment for the kids in your care. It’s an investment in your own mental, emotional, and physical health, which in turn positively impacts the entire family dynamic.

Planning for Self-Care:

The key to ensuring consistent self-care lies in planning. Foster and adoptive mamas are often faced with unpredictable schedules and unexpected challenges, making it easy for self-care to be overlooked. However, a well-thought-out self-care plan can act as a roadmap, guiding you through your busy life while ensuring you don’t neglect yourself

  1. Identifying Personal Needs: Before diving into the planning process, foster and adoptive mamas need to reflect on their unique self-care needs. Whether it’s quiet time for reflection, a fitness routine, or a creative outlet, understanding personal preferences is crucial.
  2. Creating Realistic Goals: Setting achievable self-care goals is essential. Foster and adoptive mamas may have limited time, so it’s important to be realistic about what can be incorporated into your routine. Small, consistent efforts often yield more significant long-term benefits.
  3. Scheduling Regular Self-Care Time: Just as important as doctor’s appointments and school events, self-care should be scheduled into the calendar. By making self-care a non-negotiable part of the routine, foster and adoptive mamas can prioritize their own well-being.
  4. Incorporating Variety: Variety is the spice of life, and it applies to self-care routines as well. I encourage you to explore different activities, ensuring that your self-care plan remains exciting and fulfilling.

Introducing the Free Weekly Self-Care Planner:

To support you on your self-care journey, I’ve created a free weekly self-care planner. This downloadable tool is designed to make self-care planning simple and effective. The planner includes sections for identifying personal needs, setting goals, scheduling self-care time, and incorporating variety into the routine.

How to Use the Self-Care Planner:

  1. Download and Print: You can easily download the planner from this episode description and print it out. Having a physical copy allows for a tangible connection to the self-care planning process.
  2. Reflect and Identify: Use the planner to  reflect on your unique self-care needs. By identifying what brings you joy and relaxation, you can tailor your self-care time to suit  your preferences.
  3. Set Realistic Goals: The goal-setting section allows foster and adoptive mamas to establish achievable objectives for the week. These goals can be specific, measurable, and time-bound, ensuring they are practical and motivating.
  4. Schedule Self-Care Time: A dedicated space for scheduling self-care activities throughout the week ensures that these activities become non-negotiable appointments in their calendar.
  5. Embrace Variety: The planner encourages diversity in self-care activities. By incorporating different elements each week, you can discover new ways to nurture your well-being.


Foster and adoptive mamas, your role is extraordinary, and your well-being is paramount. Embracing the transformative power of self-care is not only beneficial for you but also for the children you love and care for. By planning out your self-care journey and using tools like my free weekly self-care planner, you can ensure that you remain resilient, joyful, and capable of providing the best possible environment for your family. Remember, self-care is not selfish – it’s a vital component of your journey as a loving and dedicated mama. Download the planner today and embark on a path of self-discovery, healing, and empowerment.

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I'm Cathleen, your new (foster) mom friend.

I'm also a psychotherapist in private practice who wants to teach my fellow foster mamas the skills that ACTUALLY work to overcome stress, anxiety and overwhelm...'cause ain't nobody got time for that!

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