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5 Simple Ways to Boost Your Energy as a Parent

Dr. Jordan Dieterle
January 9, 2025
A parent watches as their baby receives a gentle, neurologically focused chiropractic adjustment.

Let's be honest – are you tired of hearing that exhaustion is just "part of being a parent"? That brain fog, constant fatigue, and feeling overwhelmed are simply your new normal now that you have kids?

As a parent, you deserve better than accepting exhaustion as your default state. While it's true that parenting demands incredible energy and dedication, feeling constantly burnt out isn't inevitable or necessary. In fact, it's entirely possible to maintain high energy while raising your children, and it doesn't require perfection or an overwhelming lifestyle overhaul.

The Reality of Parent Burnout

Research from the American Psychological Association reveals that one-third of parents rate their stress levels as extremely high (8-10 on a 10-point scale). This is particularly challenging for parents of children with special needs, who often face additional demands coordinating therapies and managing complex daily routines.

But here's the truth: While parenting is inherently demanding, chronic exhaustion isn't a badge of honor or a requirement. It's a sign that something needs to change – and you have more control over that change than you might think.

5 Sustainable Ways to Reclaim Your Energy

1. Build Your Support System

  • Surround yourself with positive, energizing people who lift you up
  • Connect with other parents who understand your journey
  • Don't hesitate to distance yourself from relationships that drain your energy
  • Remember that seeking support is a sign of strength, not weakness

2. Create Your Ideal Week Framework

Instead of overwhelming yourself with endless daily to-do lists, try this approach:

  • Use a color-coded weekly schedule: yellow for self-care (non-negotiable!), orange for work, pink for protected family time
  • Focus on weekly achievements rather than daily perfection
  • Build in recovery time and "white space" for flexibility
  • Understand and respect your personal stress capacity

3. Embrace Strategic Movement

Movement isn't just about fitness – it's about energy management:

  • Mix high-intensity activities for stress release (ex: HIIT) with gentle movement for sustained energy (ex: walking, yoga)
  • Variety is key - mix up your movement types
  • Consistency matters more than intensity
  • Use movement as a tool for mental clarity and stress relief

4. Prioritize Smart Nourishment

Your body needs proper fuel to maintain energy:

  • Focus on clean proteins and healthy fats
  • Stay hydrated with mineral-rich water
  • Consider basic supplements like a quality multivitamin, omega-3s, magnesium, and vitamin D
  • Use technology mindfully to track your progress and stress levels

5. Support Your Nervous System

The foundation of sustainable energy lies in a well-regulated nervous system!

  • Regular chiropractic care for nervous system support
  • Go in for a boost adjustment when needed

Making It Work in Real Life

The key to success isn't perfection – it's creating sustainable routines that work for your unique family situation. Start small, be consistent, and remember that taking care of yourself isn't selfish – it's essential for being the parent you want to be.

If you’re ready to break free from the myth that parents should be exhausted all the time, it’s time to take action. At Pinnacle Chiropractic, we specialize in helping parents prioritize their nervous system function and energy levels through Neurologically-Focused Chiropractic Care - the first step in achieving balance!

If you are not local to us, check out our PX Docs directory to find a PX Doc near you. 

Don’t accept exhaustion as your new normal. Let’s work together to get your energy back and help you be the parent you want to be. Your future self – and your family – will thank you!

Looking for a Pediatric or Prenatal Chiropractor Near You?

Visit www.pdcnearme.com to find someone in your area?

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I’ve now become a patient of theirs too, and I hope to start my other two children there as well
My 10 month old has been delayed on her gross motor skills. At her 6 month checkup, her pediatrician recommended she get evaluated for PT. In her case, I felt like she needed more that just PT to get caught up. I’ve heard so many people speak highly of chiropractic care for kids, I thought we’d give it a try. I can’t remember how I came across Pinnacle (might have been on Instagram because they have a lot of helpful posts). But anyway, I called and setup the first couple appointments for intake and scans. The entire staff is super friendly. Dr. Matt listened very well to what was going on with my daughter and we came up with 3 goals for her to hopefully meet with 9 weeks of adjustments (2x/week). The afternoon after her 2nd adjustment, she literally reached 2 of her goals. I almost couldn’t believe it. I realize it could have just been a coincidence but it’s just too close to happening right after the adjustments for me to assume that. She’s had about 10 adjustments total now, and she is catching up on other gross motor skills. Because she is a baby, her adjustments are quite gentle. There’s no cracking or popping involved. I’ve now become a patient of theirs too, and I hope to start my other two children there as well!
Pinnacle's office was open and welcoming—both the environment and the staff. The intake and evaluation process was simple and very well explained.
Our Pinnacle journey started over 3 years ago with our daughter and we've never been more at peace with our decision to get her evaluated at Pinnacle. We brought our 6 week old into the office for an array of struggles/issues after being told to "wait it out" by her doctor. Pinnacle's office was open and welcoming—both the environment and the staff. The intake and evaluation process was simple and very well explained. Pinnacle was able to pinpoint exactly what our daughter needed and develop a care plan to help her reach the wellness goals we set for her as a team. Once she achieved those goals, they continued to give us professional recommendations paired with regular adjustments to support her throughout her growth and development. Now, our entire family is adjusted consistently, including our newest addition since birth. It was the best decision we've ever made for both of our children, and now ourselves.
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