If parenting is a marathon, sometimes it feels like you started at mile 20 with a backpack full of snacks, wet wipes, and existential dread.
The fantasy of breezy, well-rested parenting belongs in the same league as unicorns and laundry that folds itself.
Especially when you’re running on fumes, parenting well can feel less like gentle guidance and more like just trying not to lose your keys—or your mind.
Thankfully, you don’t need superhero stamina to do right by your kids. You just need a few realistic strategies (and possibly a well-timed snack—some for you, some for them).
Lower the Bar—Yes, Really
Perfection is a myth, and even “good enough” can take a lot of effort when you’re running on three hours of sleep and a cup of reheated coffee.
Give yourself permission to drop the bar to a level where you won’t trip over it.
Research shows children benefit most from parents who are “good enough” rather than perfect. This isn’t just reassuring—it’s liberating.
Messy hair? Odd socks? Pancakes for dinner? You’re still nailing it.
Simplify Wherever Possible
Complex routines are lovely in theory. In practice, they often lead to tears (sometimes yours), forgotten lunch boxes, and a trail of inexplicable sticky patches.
Shortcuts are not cheating. They are survival.
Consider prepping tomorrow’s lunch while you’re waiting for tonight’s kettle to boil, or laying out clothes before bed to skip morning negotiation marathons.
Even weekly meal plans scribbled on the back of a cereal box can save your brain precious wattage.
Embrace the Power of “No”
Exhaustion makes it easier to say yes to things that will only drain your tank further—another playdate, another bake sale, another heroic attempt at Pinterest crafts.
Time to practice the art of the polite decline.
Saying no doesn’t mean closing off opportunities for your child. It means creating space for your sanity. Social invitations? Ration them. Extracurriculars? Pick one, not five.
Children need downtime as much as grown-ups do, and sometimes the best memories come from those “do nothing” afternoons.
Parent in Micro-Moments
The myth of the all-day, all-eyes-on-child parent is persistent. It’s also unnecessary. Children thrive on small, meaningful interactions scattered throughout the day.
A quick cuddle, a few minutes spent reading a favorite book, laughing at a silly joke—these little moments are the bread and butter of secure attachment, according to child psychologist John Bowlby’s attachment theory.
No need for elaborate bonding sessions. Sometimes all you need is a shared biscuit and a smile.
Outsource and Delegate Without Guilt
Repeat after me: “I do not have to do it all.” Outsourcing is not a sign of weakness. It’s how empires (and semi-clean kitchens) are built.
Younger kids can manage age-appropriate chores—tidy up toys, set the table, fetch their own shoes (locating matching ones is another matter).
Partners, grandparents, friends, and neighbours are often willing to pitch in, but sometimes they need a nudge. Apps like Nextdoor can connect you to local helpers if your support network could use a few fresh faces.
Prioritise Sleep—Yours, Not Just Theirs
The cruel irony of parenthood: spending endless energy on your child’s sleep while ignoring your own.
Chronic lack of sleep isn’t just about grogginess—it affects mood, patience, memory, and even immune function, as highlighted in research from Harvard Medical School.
Protecting your own rest may mean trading a late-night TV binge for a bit more shut-eye or resisting the urge to scroll through your phone after the kids are down.
If you can, tag-team nap duty with your partner or sneak in a power nap (20 minutes can work wonders).
Screen Time Is Not the Enemy
Ah, screen time: the source of much parental guilt. Sometimes the telly is your co-parent, and that’s just fine. The trick? Be intentional.
There’s a world of quality content out there, and many experts agree that co-viewing with your child can actually benefit their development.
Pop on a favourite show and watch together, or use apps like CBeebies Storytime for something semi-educational. The aim isn’t to replace you, but to give yourself a breather without a side dish of guilt.
Laugh at the Chaos
If you don’t laugh, you’ll cry (sometimes both at once, which is unsettling for everyone). The ability to find humour in the absurdity of family life isn’t just for coping; it’s a parenting superpower.
Share those calamities with trusted friends. Swap stories about the time your child wore pyjamas to the supermarket or declared loudly in public that “Daddy toots in the bath.”
A bit of shared laughter takes the edge off exhaustion and reminds you that everyone else is muddling through, too.
Pick Your Battles With Care
Some battles just aren’t worth the energy. Does it really matter if your child wants to wear wellies to bed? Or if their dinner is a monochrome medley of beige foods?
Reserve your strength for the big stuff—kindness, safety, not licking the neighbour’s dog. For everything else, a little flexibility goes a long way.
The world won’t end if they skip a bath or you skip the bedtime story (once in a while).
Connect With Other Grown-Ups
Isolation magnifies fatigue. Reaching out to another parent, whether at the school gate or through a WhatsApp group, can remind you that you’re not alone in your tiredness.
Even a few texts exchanged in the early hours can be a sanity-saver.
For more structured support, consider virtual parent meetups—sites like Peanut make it easier to find your tribe, even if you’ve forgotten how to hold adult conversation.
Self-Compassion Isn’t Optional
Self-criticism is an energy vampire. When exhaustion is calling the shots, negative self-talk can spiral quickly. Instead, try talking to yourself like you’d talk to a mate on a rough day.
Acknowledge the hard bits, celebrate the wins (someone brushed their teeth, huzzah!), and be gentle with the rest.
Practising self-compassion has been shown to reduce parental burnout and boost resilience. Your inner critic isn’t invited to this party.
When It’s More Than Just Tiredness
Sometimes exhaustion is a warning sign, not just a badge of parenthood. If you’re feeling persistently low, anxious, or unable to function, it’s time to check in with your GP or reach out to a mental health professional.
Parenting is hard enough without carrying invisible weights.
Support is available, whether through helplines, online therapy, or parent-focused counselling. Asking for help isn’t weakness—it’s wisdom.
Parenting Through the Fog
There’s no trophy for self-sacrifice, and nobody gets a medal for being the most tired on the playground.
Parenting well when you’re exhausted isn’t about doing more or pushing harder—it’s about doing less, caring gently for yourself, and finding the grace to accept imperfection.
One day, your kids will look back and remember not the perfectly executed crafts or gourmet dinners, but the warmth, the laughter, and the love that held everything together—sometimes with little more than a hug and a slightly weary smile.
And that, in the end, is more than enough.
