How to Avoid the ‘Dance Mom Burnout’ Between Competition and Recital Prep Season

If you’re a dance mom in the thick of competition season, with the “don’t forget recital prep” checklist looming overhead, you’ve probably already felt the weight of it all. Between memorizing routine schedules, costume fittings, and the unending “please don’t forget your tights” reminders, burnout isn’t just a possibility—it’s practically guaranteed, right? Not so fast.

Let’s skip the usual advice about meal prepping and “organizing your calendar” (we all know that). Instead, let’s talk about doing this whole dance mom thing in a way that doesn’t make you want to pull your hair out by the end of it. Here are a few game-changing ideas to save your sanity without sacrificing your sense of humor.

1. Take a Nap—But Not the Regular Kind. (Really.)

Everyone talks about self-care, but have you ever tried the strategic nap? I’m not talking about a “catch-up-on-sleep” nap (who even gets those?), but a quick 10-minute power nap in the middle of the day, right when your brain starts to overload.

Here’s the trick: set an alarm. You’re not allowed to nap longer than 10 minutes, and you can’t look at your phone. Think of it like a reboot for your body and brain. You’ll wake up a little disoriented, but in the best way, and ready to conquer whatever comes next.

Pro Tip: If you’re really feeling wild, take that nap in a room whe

re you’re unlikely to hear the distant echoes of “Mom, where’s my tutu?” Ah, peace.

2. Create a “Melt-Down Kit” (But Make It Fashion).

We all know that at some point in this crazy season, you're going to reach a tipping point. Whether it’s the 30th email about recital ticket sales or realizing your dancer left their competition shoes at the studio again, you're going to need an emergency kit. But instead of just throwing in snacks and a headache pill, make it a “Melt-Down Kit.”

Include:

• A mini bottle of calming lavender spray (because who doesn’t need a quick scent escape?)

• A tiny stress ball that you can squeeze when someone says, “Mom, I forgot my jacket!”

• A five-minute guided meditation app on your phone (yes, 5 minutes is all you need).

Next time you feel the burnout creeping in, grab your kit, breathe, and know that you’re one squeeze away from sanity.

3. Turn Mundane Moments into Dance Parties (Yes, Really)

Listen, you’re already in dance mode, so why not lean into it?Turn your daily chaos into an impromptu dance floor.Feeling the anxiety build up as you race to get your dancer to rehearsal on time? Do a quick cha-cha down the hall.

Can’t get a grip on your overwhelming to-do list? Shake it out with some jazz hands while you make that checklist.Better yet — find five minutes (seriously, just five!) to blast a favorite jam from back in the day — you know, the one that instantly

transports you back to high school dances, roller rinks, or windows-down, music-blaring summer nights. (If it’s NSYNC, you’re absolutely doing it right — no notes. 💿🔥)

Why? Because music + movement isn't just "silly fun" — it's scientifically proven to boost your mood, reduce anxiety, and reset your brain. It’s like a full mental refresh without needing to meditate on a mountaintop for three weeks.

Turns out, “dance therapy” is a real thing — and it’s totally free when you’re two-stepping in your kitchen with a bag of tights in one hand and a bedazzler in the other.

#WhoKnew

You’re allowed to make this season feel good in tiny ways. Joy is not something you have to "earn" after all the work is done. It's what keeps you moving through it.

4. Outsource Your “Mom Brain” to Technology with the Structured App

You’re already carrying 8,245 things in your brain (plus someone’s half-empty water bottle and a rogue jazz shoe), so let’s make your phone work for you. I swear by the Structured App—it’s like having a personal assistant in your pocket who actually listens.

Here’s how I use it during the crazy competition-to-recital prep crunch:Back-plan your departure times—Structured lets you plug in how long things actually take so you’re not racing the clock.

For example:

• Block time to pack the snacks (at least 10-15 minutes, because somehow the goldfish always disappear right when you need them).

• Schedule drive time to the school for pickup (plus a little “kid chat buffer time” because there will always be an urgent, life-altering story about recess).

• Block drive time from school to the dance studio (and don’t forget: Friday afternoon traffic is basically the Hunger Games).

• Set recurring routines for practice days so your future self can stop wondering if today is tights, tap shoes, or tutus.

  
  

Bonus feature: Assign energy levels to each task—like, packing snacks = "meh, low energy," but Friday 5:00 p.m. traffic = "high alert, send caffeine." Structured literally helps you see when your day is about to turn into a three-ring circus—and lets you adjust before the meltdown (yours or your dancer’s) happens.

You're not just managing a schedule—you’re running a full-blown Dance Mom Command Center, and Structured hands you the headset and clipboard you deserve.

Avoid Dance Mom Burnout with These Unconventional Strategies

So, what’s the takeaway?

Dance mom burnout is inevitable, but the chaos doesn’t have to be your default. You’ve got the tools to laugh, dance, and maybe even nap your way through the season. Lean into it, embrace the oddball moments, and remind yourself that it’s okay not to be perfect.

After all, the goal isn’t just surviving recital prep and competition wrap-up—it's actually enjoying it (even when you’re halfway through a frantic, glitter-covered meltdown).

And, spoiler alert: you will survive. And likely come out the other side stronger than ever.

Want to feel even more prepared for recital weekend?

I’ve got you covered! Grab my Recital Prep Made Simple free printable to help keep you calm, clear, and confidently prepared for the big weekend. Whether it’s your dancer’s first time on stage or you’re a seasoned recital mom, this printable has just what you need—without the overwhelm.

Inside you’ll find:

📖 A quick breakdown of the recital prep process

🗓️ A week-of timeline to keep you on track

👜 A what-you-need checklist

✅ A final morning-of checklist to start the day smoothly

Download it now and take the stress out of recital prep!