I’ll be honest – being a single parent is one of the most rewarding, yet exhausting, roles I’ve ever had. You’re not just “Mum” or “Dad” – you’re the cook, the cleaner, the taxi driver, the nurse, the teacher, and the bill-payer. On top of that, many of us juggle work, studies, or caring for elderly parents too. It’s little wonder that burnout is such a common experience for single parents.
According to research by the Office for National Statistics, single parents are more likely to report higher levels of stress and poorer mental health compared with those in two-parent households. That doesn’t mean we’re doomed to live in a constant state of exhaustion – it just means we have to be a little more mindful about protecting our energy. Over time, I’ve discovered a few strategies that make life feel lighter and more balanced. None of these are perfect solutions (life rarely is), but they’ve helped me, and I hope they’ll help you too.
Top Tips To Stop The Burnout As A Single Parent
1. Stop Trying to Be Superhuman
I used to believe I had to do it all. I’d stay up late washing uniforms, making packed lunches from scratch, and trying to keep the house spotless, only to wake up shattered the next day. The truth is, none of us can do everything – and that’s okay.
Letting go of perfectionism is one of the kindest things you can do for yourself. If dinner ends up being beans on toast or pasta with whatever’s in the fridge, the kids will survive – and probably love it. What they’ll remember is the time spent laughing around the table, not whether the floor had been hoovered that day.
2. Lean on Your Support Network
One of the most important lessons I’ve learnt is that asking for help isn’t a weakness – it’s survival. Whether it’s a friend who can pick up the kids from school, a family member who takes them for a sleepover once a month, or simply a neighbour you can swap favours with, support makes all the difference.
Research from Gingerbread, the UK charity for single-parent families, shows that those with even a small support network report significantly lower stress levels. If you don’t have family nearby, consider joining local parenting groups, community centres, or online forums where you can connect with people who understand your challenges.
3. Carve Out Guilt-Free Me-Time
This was the hardest one for me. At first, I felt guilty whenever I did something “just for me” – whether it was reading a book, having a bubble bath, or watching a film once the kids were asleep. But I’ve learnt that self-care isn’t selfish. In fact, looking after yourself makes you a better parent.
Studies show that even ten minutes of mindfulness, journalling, or simply sitting quietly with a cuppa can reduce cortisol levels (the stress hormone) and improve mood. Your wellbeing matters. You can’t pour from an empty cup – so fill yours first.
4. Get Organised, but Keep It Flexible
Life as a single parent often feels like a juggling act. I’ve found that having a large wall calendar for school events, appointments, and meal planning helps reduce the mental clutter. Writing things down means I’m not trying to hold it all in my head, which makes me feel calmer and more in control.
That said, I’ve also learnt that flexibility is key. If plans change or something falls through, it’s not the end of the world. Being adaptable takes the pressure off and stops me feeling like I’ve “failed” when life inevitably throws a curveball.
5. Focus on Connection, Not Perfection
It’s easy to get caught up in trying to give our kids everything – the perfect home, the best school trips, the newest trainers. But what they need most is us. A five-minute chat at bedtime, a silly dance in the kitchen, or letting them help stir the pasta sauce can mean more to a child than any expensive treat.
Research into child development consistently shows that strong, loving connections with parents are the biggest factor in resilience and happiness – not material things. So instead of chasing perfection, I try to focus on building memories and moments of connection.
6. Remember That You’re Enough
Perhaps the most important reminder of all: you are already doing an incredible job. You’re carrying the weight of two people’s responsibilities, and that deserves recognition. Burnout is real, and it creeps in silently if we ignore it. But with small, consistent changes – being kinder to yourself, reaching out for help, and remembering that “good enough” is more than enough – life as a single parent can feel a little easier and a lot more joyful.
Parenting alone is hard, but you are not alone in how you feel. Every small step you take towards protecting your energy makes a big difference. Be proud of what you do every single day – because I promise you, your children already are.
