Small breaks for new mums: 8 ideas for 5 to 10 minutes

Written by Lee Jarvis, founder of Mama, Too · Published 24 October 2026 · Updated 25 October 2026 · How we write guides

Why is it so hard to take small breaks as a new mum?

In the first months everything points towards the baby, so your own needs slide to the bottom of the list. The days blur and the to-do list grows. Many mothers also feel that a break must be earned, or that wanting one means something is wrong.

It does not. Rest is a basic need, and wanting a break with a newborn is reasonable, not selfish. If you are running on empty, the NHS has a page on sleep and tiredness after having a baby with where to find support.

What are eight small breaks that take five to ten minutes?

Here is a menu of eight small breaks, each taking five to ten minutes, so choose whichever would help most today. Some days that is sleep, some days company and some days just quiet.

1. A hot drink, finished while it is still hot, sitting down.
2. A shower with the door closed.
3. Eating a proper meal at a table, not standing at the counter.
4. Lying down with your eyes closed, with a helper in charge.
5. A short walk, alone or with the pram, with no goal.
6. Five minutes outside, even just the doorstep or the garden.
7. A phone call or voice note to a friend who asks nothing of you.
8. Music or a podcast with headphones, while someone else has the baby.

You do not need a spa day. A sandwich on a plate is a meal, and five minutes in the garden is a break.

How do I plan one small break?

Make it specific, because “I need a break” is hard to act on, while “Thursday at 4, I’ll have a shower while a friend holds the baby” is easy. Here are five steps.

1. Pick the break. One thing, not three.
2. Pick a time. Think about when the baby tends to be settled, or when a helper is available.
3. Pick who covers. It may be another adult in the house, a relative, a friend or a neighbour. If it is no one, see below.
4. Write it down or set a rest reminder on your phone.
5. Do it, and see how it feels.

This is how the Mama, Too app approaches breaks: it helps you choose one small break, fit it to your day, and share it with a helper if you want. It is one next step, not a to-do list.

What if I have a helper?

A helper can cover while you rest, as long as you are clear about the start and end time and give a short handover. What to tell a babysitter or grandparent at handover has a simple checklist.

The helper might be another adult in the house, a relative or a friend. If you find it hard to ask, you are not alone. Try how to ask for help with a newborn for wording you can borrow.

What if I am on my own?

Many mothers are, either most of the time or some of the time, and a break just looks smaller. You can still have one.

• Use the baby’s sleep. When the baby is asleep, you might rest rather than do chores. This is easier said than done, and sleep when the baby sleeps is hard looks at why.
• Lower the bar. Pick the easiest break on the menu above.
• Ask for one small thing. A neighbour holding the baby while you shower is a big help for a small ask.
• Look for local support. Your health visitor can tell you about groups, volunteers or services in your area.

What if the baby will not settle with anyone else?

Many babies prefer their main carer, and you can still try a few gentle things:

• A short break with the helper in the same room, so you can step back but not leave.
• A break when the baby is already asleep.
• Starting with ten minutes, and building slowly.

None of this has to work first time. If it does not, try again another day. There is no pass or fail.

What about breaks at night?

At night, sleep itself is the break, so the plan is about who is on duty and who is off. If you have another adult, you can share night duty, and how to split night shifts with a newborn goes through the options.

This guide does not give safe-sleep advice. Please read the Lullaby Trust’s safer sleep advice and the NHS page on helping your baby to sleep.

When is it more than tired?

Being tired is normal, but feeling very low, anxious, numb, or not like yourself for more than a couple of weeks is something to mention. The NHS explains the signs of post-natal depression, and says you can talk to your GP, midwife or health visitor. Asking is a sensible, caring step.

If you ever feel unsafe or in crisis, contact your GP urgently, call NHS 111, or call 999 in an emergency.

Where can I find more ideas?

The a break for me section collects short guides on rest, asking for help and making small plans that fit a real day.

Sources and further help

• NHS - Sleep and tiredness after having a baby
• NHS - Helping your baby to sleep
• The Lullaby Trust - Safer sleep advice
• NHS - Post-natal depression