The Course
Self-Care for Busy Parents is a self-paced course designed to help you reclaim your wellbeing while juggling the demands of parenthood. Through expert guidance, practical strategies, and easy-to-implement tools, you will learn how to integrate self-care into your daily routine - without guilt or overwhelm.
Covering essential topics like stress management, boundary-setting, time management, and healthy living, this course will empower you to prioritise yourself in a way that benefits both you and your family. By the end, you will have a personalised self-care plan that fits your lifestyle, boosts your energy, and helps you feel more balanced and fulfilled.
Time Commitment: The entire course takes approximately 2 hours and 40 minutes to complete, excluding reflection time. To stay consistent, I encourage you to spend just 10–15 minutes a day on the course. Each activity includes an estimated completion time (noted in brackets), so you can plan your self-care journey in a way that fits your schedule
✨ Small, daily steps lead to lasting change ✨
What you will learn
This self-paced programme is designed to help you reduce stress, set boundaries, and create a balanced, fulfilling lifestyle. Through practical strategies and actionable tools, you’ll learn how to:
✅ Manage stress effectively with simple techniques to stay calm and resilient.
✅ Set boundaries with confidence to protect your time and energy.
✅ Make time for self-care without feeling overwhelmed or stretched too thin.
✅ Boost your energy with small, sustainable health and movement habits.
✅ Reconnect with yourself and nurture your emotional wellbeing.
✅ Strengthen relationships by improving communication and building support systems.
✅ Stay consistent with a personalised self-care plan that fits your life.
By the end of the course, you will feel more in control, energised, and ready to show up as your best self - for yourself and your family. ✨
Curriculum
- 💡Lesson 1: What is Self-Care & Why Does it Matter? (1 min)
- 📹 Video 1: Introduction to Self-Care – Why it is Essential for Parents (6:19)
- 📝 Worksheet: Self-Care Assessment Quiz (5 mins)
- 🛠️ Coaching Tool: The Wheel of Life – Identifying Areas that Need more Attention (5 mins)
- 🔍 Mini-Quiz: What Type of Self-Care Do You Need Most? (1 min)
- 💬 Reflection Prompt: What is one area of Self-Care you have been neglecting? (optional)
- 💡Lesson 2: Letting Go of Guilt & Prioritising Yourself (1 min)
- 💡Lesson 3: The Power of Boundaries in Parenting (1 min)
- 📹 Video 2: How to Set Boundaries & Say No Without Guilt (4:07)
- 📝 Worksheet: Boundary-Setting Script (5 mins)
- 🛠️ Coaching Tool: ‘Energy Drain vs Energy Gain’ Exercise (5 mins)
- 🔍 Mini-Quiz: Are your boundaries strong enough? (2 mins)
- 💬 Reflection Prompt: What’s one situation where you need to set clearer boundaries? (optional)
- 💡Lesson 4: Understanding Stress & Preventing Burnout (1 min)
- 💡Lesson 5: Practical Ways to Reduce Overwhelm (1 min)
- 📹 Video 3: Understanding Stress & Stress Relief Techniques (8:44)
- 📝 Worksheet: Test your Stress - Checklist (2 mins)
- 📝Worksheet: Stress Relief Techniques (5 mins)
- 🛠️ Coaching Tool: The ‘Stop, Breathe, Reflect’ Method (5 mins)
- 🔍 Mini-Quiz: How well do you handle stress? (1 min)
- 💬 Reflection Prompt: What’s one small way you can reduce stress daily? (optional)
- 💡Lesson 6: Finding Time for Self-Care (1 min)
- 💡Lesson 7: Making Self-Care a Habit (2 mins)
- 📹 Video 4: How to Make Time for Self-Care Without Overwhelm (7:42)
- 🛠️ Coaching Tool: Self-care menu - Go-To Activities (1 min)
- 📝 Worksheet: Time audit – where is your time really going? (optional)
- 🔍 Mini-Quiz: Where is your time really going? (2 mins)
- 💬 Reflection Prompt: What is one small time-waster you can replace with self-care? (optional)
- 💡Lesson 8: Healthy Eating for Energy (2 mins)
- 💡Lesson 9: Exercise & Physical Wellbeing (2 mins)
- 📹 Video 5: Simple Nutrition & Movement Hacks for Parents (10:40)
- 🛠️ Coaching Tool: Health & Blood Sugar Questionnaire (5 mins)
- 📝 Worksheet: Simple Guide to Blood Sugar Balancing (5 mins)
- 🔍 Mini-Quiz: Are you fuelling your body the right way? (2 mins)
- 💬 Reflection Prompt: What’s one small change you can make to feel more energised? (optional)
- 💡Lesson 10: Reconnecting with your identity (1 min)
- 💡Lesson 11: Managing Expectations & Overcoming People-Pleasing (2 mins)
- 📹 Video 6: Reconnecting with your Identity (6:32)
- 📝 Worksheet: Self-Reflection Guide “Who am I beyond parenting?” (5 mins)
- 🛠️ Coaching Tool: Gratitude & Self-Compassion Practices (5 mins)
- 🔍 Mini-Quiz: How mindful are you in daily life? (2 mins)
- 💬 Reflection Prompt: What is one mindful moment you can add to your day? (optional)
- 💡Lesson 12: Effective Communication & Strengthening Relationships (2 mins)
- 📹 Video 7: Building Stronger Relationships & Finding Support (6:47)
- 📝 Worksheet: Conversation Starter Guide for Families (5 mins)
- 🛠️ Coaching Tool: Checklist – “How to create a supportive family culture” (2 mins)
- 🔍 Mini-Quiz: Do you have a strong support system? (1 min)
- 💬 Reflection Prompt: How can you ask for more support in your daily life? (optional)
- 💡Lesson 13: Achievements & Next Steps (2 mins)
- 📹 Video 8: How to Maintain Self-Care Long-Term (4:22)
- 📝 Worksheet: Self-Care Action Plan – Long-Term Commitment Strategies (5 mins)
- 🛠️ Coaching Tool: Self-Reflection Journal Prompts (5 mins)
- 💬 Reflection Prompt: What’s one simple self-care habit you will commit to moving forward? (1 min)
- I appreciate your FEEDBACK
Your Instructor
Bettina Lobley is a certified Health & Lifestyle Coach who helps busy parents manage stress, find balance, and reclaim guilt-free me-time. After more than a decade of raising a family abroad and navigating life as both a corporate professional and a stay-at-home mum, Bettina knows what it means to feel stretched thin — and how to gently find your way back.
She brings compassion, real-life experience, and a no-fluff approach to every session, helping parents feel seen, supported, and empowered.