School starts at 8:45 a.m., but you woke up at 5:30 a.m. to prepare for a meeting you have at 9 a.m. and to make lunches and breakfast, make sure backpacks are packed, teeth are brushed, and go to the store to buy the snacks you just learned last night, at bedtime, that you need to bring for the class party.
Once the kids are at school, you realize you forgot about your breakfast, but you have that meeting. And then another one, and a project to finish, maybe you can eat after that. But now the school nurse is calling, and your boss is calling. Who do you answer and who do you send to voicemail? Hint: There’s no easy answer.
Burnout typically refers to the emotional, social, and physiological effects of chronic stress – often work-related – that can result in mental and physical exhaustion, mood changes, irritability, and feelings of disengagement and dissatisfaction, just to name a few.
For many working mothers today, the day-to-day responsibilities of a career paired with the never-ending to-do list and expectations of motherhood can accelerate this path to burnout. Even as flexible and hybrid work environments have become more common, balancing professional responsibilities, family life, and the constant stream of messages, meetings, and notifications can still feel overwhelming.
If you feel like you’re burning the wick at both ends, here are some tips to help extinguish working mom burnout.
Attaining a perfect work-life balance has become a proverbial pot of gold at the end of the rainbow. Everyone seems to be chasing it, but does it actually exist?
Work-life balance is typically described as the ability to maintain a healthy separation between time and energy dedicated to one’s work and personal life, while also ensuring that neither aspect of life overshadows or negatively impacts the other. The emphasis is on finding a way for the two to exist separately, but for many working moms in the creative, marketing, and digital space, this separation simply isn’t realistic.
On the flip side, prioritizing work-life integration focuses on blending personal and professional obligations so they can coexist more naturally throughout the day.
While work-life integration may not be feasible for every working mom, examples might include:
Many women find that blending responsibilities this way allows the flexibility they need to manage priorities without having to sacrifice personal or professional goals.
From making sure there is always toilet paper and snacks stocked to scheduling dental cleanings, the invisible labor that often falls to working moms can be exhausting on its own.
As the saying goes, time is money. And if you’re experiencing working mom burnout, paying a little extra to outsource tasks you don’t want to do, or simply don’t have the time to handle, can be a welcome reprieve.
Depending on your budget, you might consider hiring a house cleaning service (even if it’s just once a month) or subscribing to meal prep delivery services.
If you’re looking for ways to outsource without the added cost, consider building a network with other parents to organize carpools or childcare trade-offs. You can also check whether your local YMCA chapter offers any free or discounted afterschool programs.
And if your children are older, it might be time to start assigning them chores. This will not only help lighten your load, but it also teaches valuable lessons about responsibility. Depending on their age, chores might include taking out the trash, feeding the pets, helping with dinner, doing the dishes, or folding laundry.
Understand your capacity before committing to extra obligations.
If it’s a busy stretch at work and your child’s school is asking for volunteers to help judge the science fair, it’s OK to say no. The same goes for social activities. You don’t have to say yes to every birthday party, playdate, or dinner invitation. If you’ve had a long week and need time to recharge, be mindful of when an overbooked weekend may only add to your stress.
Setting boundaries, both personally and professionally, can be an important step in managing burnout.
One of the most common pieces of advice many new mothers receive is to nap when the baby naps.
Perhaps you’re a new mother reading this and thinking what so many mothers before you have discovered: naps sound nice, but that precious naptime also happens to be the only time you have to do, well, anything.
The reality is that taking time for yourself is easier said than done, especially when there’s a mountain of responsibilities waiting. But carving out even small moments of personal time can be a powerful way to combat working mom burnout.
This time might be something you incorporate into your routine, such as waking up before anyone else to enjoy your morning coffee, reading before bed, practicing mindfulness for a few minutes each day, or prioritizing a daily workout.
Depending on your unique circumstances, it may also mean planning ahead. Hiring a babysitter for a date night, planning a hike with friends, or scheduling a weekend away can provide valuable time to recharge.
Another idea is to plan a do-nothing day or weekend, where you coordinate a sleepover for the kids with family or friends, so you can have a night alone to catch up on your favorite show, a good book, or whatever helps you relax.
Many working mothers experience guilt on multiple fronts – feeling like they should be doing more at home while also worrying they’re not doing enough at work. Over time, that constant internal pressure can contribute significantly to burnout.
If you find yourself caught in this cycle, try countering negative self-talk with self-compassion. Remind yourself of everything you’re balancing and the impact you’re making both professionally and as a parent.
Building relationships with other working moms can also be incredibly valuable. Professional networks, mentorships, and friendships with peers who understand similar challenges can provide perspective, encouragement, and support.
Most importantly, remember that you’re not navigating these challenges alone.
As a female-founded and majority female-led company, 24 Seven understands the issues that matter most to women and working moms today.
If working mom burnout has you feeling like it’s time for a change, consider working with 24 Seven to pursue a fresh start in your career. Whether you’re ready to explore freelance opportunities that offer greater flexibility or find a new full-time role, our specialized recruiters are here to help simplify your search.
Our team is connected to a vast network of organizations in the creative, marketing, digital, fashion, beauty, and retail spaces looking to hire highly skilled professionals just like you. Our team often knows of opportunities before they’re even publicly listed, and we will work as a free job resource for you!
Browse our open jobs and contact a recruiter today!