5 ways to reduce mental load (without overhauling your life)

Let’s be real, rural women are the ultimate jugglers.
You’re managing farms, families, food, community events, and probably a few pet lambs too. Add in health worries, sleepless nights, and to-do lists that never end, and it’s no wonder your brain feels full before breakfast.

Reducing your mental load needs to be a priority if you want to leave high stress, anxiety and burnout in the past.

But reducing mental load doesn’t have to mean giving up everything or starting from scratch. Sometimes, it’s the small shifts that make the biggest difference. I often tell my clients “you just need to do one thing.”

Here are five ways to lighten the mental load, without flipping your life upside down.

1. Write it down, then let it go

Mental load often builds because you’re trying to remember everything. Whether its the groceries, birthdays, appointments, tasks for the kids, meal plans or who’s feeding the chooks.
Start each day (or night before) with a brain dump. No order, no pressure. Just get it out of your mind and on to a bit of paper.

Bonus tip: Keep a notebook in the kitchen or use the notes app on your phone. The goal is to stop storing everything in your head.

2. Drop the guilt and say no

This one’s tough, especially in small communities where everyone helps out.
But every "yes" you say to others is a "no" to your time, energy, family or rest. Start small. Say no to the committee you are no longer enjoying, or the extra chore that’s tipping you over the edge. You’re not selfish for protecting your bandwidth. You’re wise.

3. Simplify your meals

Feeding a family three times a day is a huge mental load, especially when everyone’s hungry at once and everyone’s likes and dislikes are different.
To make meal times easier create a list of 5-15 go-to dinners that are easy, nourishing, low-fuss and that you know your family will eat. Repeat them. No one will care. You’re not failing if dinner isn’t gourmet. You’re smart for making it manageable and for not having to fight with your toddler each meal to eat their dinner. I speak about this ALOT in my Nourished Mumma program and even give you a 3 week meal plan that you can cycle through. 

Bonus tip: Cook double and freeze for the nights when you dont want to cook or are home late from kids sport.

4. Create a reset ritual

Your brain needs breathing space, not just sleep.
Try a five-minute daily ritual, something simple that signals to your nervous system it’s safe to slow down.
Cup of tea on the verandah. A short walk around the paddock. Journalling with your feet up.

It doesn’t have to be fancy. It just has to be yours.

5. Get support (and stop doing it all alone)

Mental load is heavier when we feel like it’s all on us.
Ask for help—whether it’s your partner, kids, a friend, or a professional. Even booking that first appointment is a step toward sharing the load. Or you can join my latest program, Nourished Mumma specifically designed for rural women to nourish themselves, their family all while reducing their mental load. 

You weren’t meant to carry it all. And you don’t have to.

Ready to feel lighter, clearer and more in control?

That’s exactly what Nourished Mumma is here for.
This program is here to help you reset, recharge and learn how to support your body and mind in a way that actually works with your rural lifestyle.

Simple, supportive and made specifically for rural women like you.

If you’re ready to let go of the overwhelm and finally feel nourished again
👉 Click here to join Nourished Mumma

You deserve to feel well. Let’s make that your new normal.