“Having a healthy work-family balance grants you the mental and emotional energy to be a more present and joyful parent, which can benefit your child’s well-being.”

What You’ll Learn
  • What are the challenges of balancing work and family responsibilities?
  • What are the benefits of a healthy work-family balance?
  • What strategies can I use to find a balance between my work and family?

In last week’s blog post, we discussed the mental load of parenting and how to balance this load between partners and/or a parenting team. Although not easy, we learned that it is possible! This week, we will discuss another challenging aspect of parenting, finding a balance between your professional and family life. Again, not an easy endeavor, but still possible with the right strategies and support. Keep reading to find 7 strategies to meet the demands of your dual role as a working parent.


A Healthy Work-Family Balance

Work-family balance is the relationship between your professional responsibilities and your full-time job as a parent. Balancing work and family life (while carving out time for yourself!) requires meeting the demands of your job and the needs of your child, finding reliable child care, coping with the guilt of missing out on certain experiences as a parent, and managing the physical and emotional exhaustion that comes with all this responsibility. 

Paid work and family life demand a significant amount of time and energy, and it can be difficult to achieve a healthy balance between both. Balancing work and family life, however, can be a fulfilling experience. A healthy work-family balance:

  • Helps to reduce stress, fatigue, and burnout
  • Improves physical and mental health
  • Supports personal growth and development
  • Boosts productivity and performance
  • Provides social and intellectual stimulation


Strategies to Find a Healthy Balance

Having a healthy work-family balance grants you the mental and emotional energy to be a more present and joyful parent, which can benefit your child’s well-being. Here are 7 strategies to support this balance:

1. Envision what you want your work-family life to be, but don’t expect perfection. Every working parent is different. Consider what your vision is for your personal and your child’s success. That being said, keep in mind that balancing these roles requires trial and error.

2. Talk to your employer about family-friendly work arrangements. These arrangements may include working from home, working flexible hours, job-sharing, or parental leave.

3. Delegate responsibility. Raising your child is an important job, and it’s difficult to do it alone. Sharing this responsibility will reduce your physical and mental load.

4. Establish clear boundaries and practice time management. Set up a family planner or use time blocking to carve out time for different aspects of your life. When you create a schedule, stick to it as best you can—acknowledge what time you need to be fully present with your family and how much time you have to devote to your work.

5. Identify practical or financial support. Child care is one option that can provide you with more time for your work, self-care, or other commitments. Connect with other parents managing work and family for advice and encouragement!

6. Have a backup plan and ask for help when needed. Your child will get sick, you’ll get sick—things come up! Identify who your people are who will be able to support you during unplanned moments. Maintain open communication with your partner, parenting team, and/or manager/work team to reduce stress and optimize your time. 

7. Practice self-care and self-compassion. Create a routine and schedule time for exercise, moments of relaxation, and other self-care opportunities. Even the smallest acts of self-care can make a big difference for your well-being.


Empowering Takeaways

  • Balancing work and family life is challenging, but not impossible
  • There is no one-size-fits-all solution when it comes to balancing work and parenting
  • A healthy work-family balance benefits parents and their children


Be vibrant and keep thriving!

This article was last reviewed or updated on January 12, 2024.

About the author: Rebecca is the Head of Family Empowerment and Student Success at SolBe Learning. Rebecca has worked in the field of early education for over six years, with a passion for supporting the optimal development of young children and families. Rebecca holds a B.A. in early childhood education and sociology as well as an M.A. and license in school counseling.



Dowling, D. (2017). Balancing Parenting and Work Stress: A Guide. Harvard Business Review. https://hbr.org/2017/03/balancing-parenting-and-work-stress-a-guide 

Milkie, M. A., Kendig, S. M., Nomaguchi, K. M., & Denny, K. E. (2010). Time with children, children’s well-being, and work-family balance among employed parents. Journal of Marriage and Family, 72, 1329-1343. doi:10.1111/j.1741-3737.2010.00768.x

Žnidaršič, J. & Bernick, M. (2021). Impact of work-family balance results on employee work engagement within the organization: The case of Slovenia. PLoS One, 16(1). doi:10.1371/journal.pone.0245078