In our fast-paced world, the blend of technology and constant stimulation can leave us feeling overwhelmed. Dr. Dunni opens this episode by acknowledging the rapid evolution of our lives and its impact on our wellbeing. She emphasises that while technology can enhance convenience, it often comes with increased stress and expectations.

Takeaway points

For busy mothers, finding time for nature might seem daunting. Dr. Dunni offers practical tips:

• Take a 15-minute well-being break during your workday. Step outside, even if briefly.
• Focus on your surroundings: Look at the trees, Listen to birds chirping, and Feel the breeze.

Let’s prioritise these moments of stillness to recharge and return to our responsibilities with renewed energy.

Book Recommendation

Last Child in the Woods – Richard Louv
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HOST BIO

Your host, Dr Dunni, is the award-winning mum empowerment coach, Family doctor, International speaker, Best-selling author of the book ‘Every Mum is a Super Mum’ and a mum herself who is passionate about health and wellbeing. She is proficient in applying natural, scientific, and medical well-being concepts to explain practical ways and strategies in simple terms that promote the overall well-being of body, mind, soul, and spirit, and prevent ill health. This is made available by the provision of online courses, books, coaching and regular events where well-being strategies and tactics are shared to enhance holistic well-being. Learn more at https://www.drdunni.com

Motherhood is demanding in ways that go far beyond the physical. Between early mornings, broken nights, endless to-do lists and the emotional load of caring for everyone else, it can feel as though your energy is constantly running on empty. This episode of the Wellbeing 4 Mothers show, Dr. Dunni explores how you hormones are critical to your body function and how you can support your body.

Takeaway points

1. Nourish yourself: Make regular, satisfying meals a priority.

2. Protect your energy: Create one realistic opportunity for rest or recovery each day.

3. Listen to your body: Notice persistent symptoms and seek support rather than pushing through indefinitely.

Plan a 7 day reset

Day 1: Eat a proper lunch instead of relying on snacks or caffeine.

Day 2: Spend ten minutes outdoors, preferably in daylight.

Day 3: Prepare one easy, nourishing snack for tomorrow.

Day 4: Ask for help with one task that is draining your time or energy.

Day 5: Try ten minutes of gentle movement that feels good.

Day 6: Create a short wind-down routine before bed.

Day 7: Reflect on what helped you feel even slightly better, and choose two habits to continue.

Book Recommendation

WomanCode – Alisa Vitti

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HOST BIO⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
Your host, Dr Dunni, is the award-winning mum empowerment coach, Family doctor, International speaker, Best-selling author of the book ‘Every Mum is a Super Mum’ and a mum herself who is passionate about health and wellbeing. She is proficient in applying natural, scientific, and medical well-being concepts to explain practical ways and strategies in simple terms that promote the overall well-being of body, mind, soul, and spirit, and prevent ill health. This is made available by the provision of online courses, books, coaching and regular events where well-being strategies and tactics are shared to enhance holistic well-being. Learn more at https://www.drdunni.com

Motherhood often feels like putting everyone else first, while your wellbeing takes the back seat especially your sleep. Sleep is one of the foundations of wellbeing, helping you restore your energy, protect your mental and emotional health, and be more present for the people you love. This episode of the Wellbeing 4 Mothers show, Dr. Dunni explores why caring for yourself including making sleep a priority is not selfish, but essential.

Takeaway points

• Sleep is a health need, not a reward. You don't have to finish everything before you are allowed to rest.

• Rest makes you a more present mother. Protecting your sleep can support your patience, energy and emotional wellbeing.

• You don't have to do everything yourself. Ask for help, share responsibilities and create protected opportunities for rest.

• Your children are learning from you. Show them that caring for yourself is a normal and necessary part of caring for others.

• Aim for better, not perfect. Even small improvements in your sleep and opportunities to rest can be meaningful.

Book Recommendation

Why We Sleep – Matthew Walker

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HOST BIO⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
Your host, Dr Dunni, is the award-winning mum empowerment coach, Family doctor, International speaker, Best-selling author of the book ‘Every Mum is a Super Mum’ and a mum herself who is passionate about health and wellbeing. She is proficient in applying natural, scientific, and medical well-being concepts to explain practical ways and strategies in simple terms that promote the overall well-being of body, mind, soul, and spirit, and prevent ill health. This is made available by the provision of online courses, books, coaching and regular events where well-being strategies and tactics are shared to enhance holistic well-being. Learn more at https://www.drdunni.com

Did you know that you and I have a secret superpower? The superpower of persistence, which can help us navigate the challenges of motherhood and prevent burnout. In this episode of the Wellbeing 4 Mothers show, Dr. Dunni dives deep into how this quiet power can make a significant difference in your daily life.

Takeaway points

To harness the power of persistence, focus on small, manageable changes in various aspects of your life:

• Body: Consider your nutrition, hydration, and sleep. For example, prioritize drinking water first thing in the morning.
• Mind: Engage in mindfulness practices, even if it's just a few minutes a day. This can help alleviate stress and enhance your mental clarity.
• Soul: Foster meaningful relationships and seek support from positive influences.
• Spirit: Acknowledge your spiritual side, whether through spiritual practices or personal reflections.

Book Recommendation

Essentialism by Greg McKeown

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HOST BIO⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
Your host, Dr Dunni, is the award-winning mum empowerment coach, Family doctor, International speaker, Best-selling author of the book ‘Every Mum is a Super Mum’ and a mum herself who is passionate about health and wellbeing. She is proficient in applying natural, scientific, and medical well-being concepts to explain practical ways and strategies in simple terms that promote the overall well-being of body, mind, soul, and spirit, and prevent ill health. This is made available by the provision of online courses, books, coaching and regular events where well-being strategies and tactics are shared to enhance holistic well-being. Learn more at https://www.drdunni.com

Have you ever felt overwhelmed as a working mother, trying to balance the demands of family and career? In this episode of the Wellbeing 4 Mothers show, Dr. Dunni navigates the complexities of motherhood, focusing on a practical tactic that can help us thrive without burning out: finding our personal "good enough" standard.

Takeaway points

1.Define “good enough”

Set realistic standards instead of chasing perfection.

2. Start small and stay consistent

Focus on simple habits you can realistically repeat.

3. Have a minimum-day plan

Identify the essentials for days when time and energy are limited.

4. Learn to restart

Missing a day doesn’t mean failure; consistency means coming back.

Book Recommendation Mindset by Carol Dweck
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HOST BIO⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
Your host, Dr Dunni, is the award-winning mum empowerment coach, Family doctor, International speaker, Best-selling author of the book ‘Every Mum is a Super Mum’ and a mum herself who is passionate about health and wellbeing. She is proficient in applying natural, scientific, and medical well-being concepts to explain practical ways and strategies in simple terms that promote the overall well-being of body, mind, soul, and spirit, and prevent ill health. This is made available by the provision of online courses, books, coaching and regular events where well-being strategies and tactics are shared to enhance holistic well-being. Learn more at https://www.drdunni.com

Weekly prep rituals can help mothers move into a new week feeling more organised, calm and in control. Rather than aiming for perfection, a few simple habits such as planning the week, preparing meals, organising essentials and making space for yourself can reduce last-minute stress and create more breathing room. The key is to choose small, realistic routines that make everyday family life easier.In this episode of the Wellbeing 4 Mothers Dr Dunni discusses how to create the rituals that work for you optimise your daily routines and personal growth.

Takeaway points

1. Plan ahead
Spend a few minutes looking at the week so you know what’s coming and can prepare for busy days.

2. Simplify meals
Choose a handful of easy, familiar meals to reduce daily decision-making and make evenings smoother.

3. Prepare the essentials
Reset school bags, clothes, lunch items and other everyday necessities before the week gets busy.

4. Make time for yourself
Schedule something small that helps you recharge. Looking after yourself is part of preparing for the week too.

Book Recommendation

The Power of Ritual – Casper ter Kuile

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HOST BIO ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
Your host, Dr Dunni, is the award-winning mum empowerment coach, Family doctor, International speaker, Best-selling author of the book ‘Every Mum is a Super Mum’ and a mum herself who is passionate about health and wellbeing. She is proficient in applying natural, scientific, and medical well-being concepts to explain practical ways and strategies in simple terms that promote the overall well-being of body, mind, soul, and spirit, and prevent ill health. This is made available by the provision of online courses, books, coaching and regular events where well-being strategies and tactics are shared to enhance holistic well-being. Learn more at https://www.drdunni.com

If you're a working mother, you probably don't need another productivity hack telling you to wake up at 5 am. There are so many things to do and not much time. Between getting everyone dressed for work and school, answering emails, managing meetings, preparing meals, and trying to carve out some quiet time for yourself, finding extra time can feel impossible.

That's why on the Wellbeing 4 Mothers Dr Dunni discuss habit stacking- a skill that can help mothers optimise their daily routines and personal growth.

Takeaway points

• Start with your morning: After making your coffee, write down your top 3 priorities for the day.
• Make time for yourself: After putting the children to bed, spend 10 minutes doing something you enjoy.
• Connect with your children: During bedtime, ask one meaningful question about their day.
• Prepare for tomorrow: After brushing your teeth, prepare one thing for the next morning.

• 
  

Book Recommendation

Tiny Habits – BJ Fogg
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HOST BIO⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
Your host, Dr Dunni, is the award-winning mum empowerment coach, Family doctor, International speaker, Best-selling author of the book ‘Every Mum is a Super Mum’ and a mum herself who is passionate about health and wellbeing. She is proficient in applying natural, scientific, and medical well-being concepts to explain practical ways and strategies in simple terms that promote the overall well-being of body, mind, soul, and spirit, and prevent ill health. This is made available by the provision of online courses, books, coaching and regular events where well-being strategies and tactics are shared to enhance holistic well-being. Learn more at https://www.drdunni.com

As autumn arrives, it offers us a unique opportunity to reset and reflect. Dr. Dunni kicks off the season by discussing how this time of year, often associated with new beginnings, can inspire mothers to enhance their well-being and productivity.

Takeaway points.

• Start your day by drinking water to replenish fluids lost overnight.
• Take a moment to express gratitude and set a positive intention for your day.
• Incorporate some form of movement, whether it's a dance, a walk, or a quick workout. This helps wake up your body and mind.
• Include your loved ones in the routine you are building

Book Recommendation

Better Than Before – Gretchen Rubin
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HOST BIO

Your host, Dr Dunni, is the award-winning mum empowerment coach, Family doctor, International speaker, Best-selling author of the book ‘Every Mum is a Super Mum’ and a mum herself who is passionate about health and wellbeing. She is proficient in applying natural, scientific, and medical well-being concepts to explain practical ways and strategies in simple terms that promote the overall well-being of body, mind, soul, and spirit, and prevent ill health. This is made available by the provision of online courses, books, coaching and regular events where well-being strategies and tactics are shared to enhance holistic well-being. Learn more at https://www.drdunni.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠