Parenting and Working From Home: 7 Tips on Maintaining Your Mental Wellness

In early 2023, 27 percent of paid full-time hours were worked from home. A study by Stanford University, which examined 10,000 workers across US cities and industries, found that most followed hybrid setups.   

If you're a work-from-home parent, you're likely aware of the revolutionary benefits of remote work. One of the greatest benefits is that your children can spend more time with you. According to research, the more kids spend time with their parents, the higher their sense of well-being. 

But besides your kids, you must also take care of yourself. A recent poll conducted by Savanta ComRes found 45 percent of parents experienced parental burnout. Fortunately, you can avoid it with the right tips. 

This article delves into seven ways to remain effective at work while being a responsible parent and a self-fulfilled individual. 

1. Establish a Schedule

Blurring the lines between work and personal life is usually the first mistake of inexperienced work-from-home (WFH) parents. It's easy to lose track of time when you're typing a report in your pajamas, tired from all the housework. But it doesn't have to be that way. 

You need a schedule. Make sure to get everyone involved and ensure they follow through. Whether it's feeding the pets or washing the dishes, older children in the house should help with chores when possible. 

The key is to put everything on a calendar that is open to all members of the household. Ensure that your routine includes quiet time for yourself and fun family time, too. 

Most importantly, avoid wide gaps in your calendar as they can tempt you to "freestyle" with random, productivity-hogging activities. If you enjoy that mid-morning mobile phone chat with a friend too much, you could lose time for the next task, creating a domino effect that ruins your entire schedule for the day. 

Ultimately, staying on track with your work, home, and self-care duties will reduce stress and help your mental health.

2. Be Clear About Boundaries  

Setting clear boundaries is one of the cornerstones of a successful WFH career, especially when you have kids at home. Ensure they understand that when the door to your office is closed, it stays that way until you open it. Of course, there may be exceptions during emergencies. But even these situations should be well-explained to the little ones.    

Another smart thing to do is immediately communicate any workload problems to your employer. It's a boundary issue because sometimes, it's hard to say no to your boss, but you must do it to keep a healthy work-life balance. The sooner you tell them about your issue, the earlier it gets resolved, and the less time you'll spend stressing over them.  

3. Be Realistic

There's a common belief that working from home increases employee productivity, but a 2021 study presents a different perspective. It found that the participants, all WFH knowledge workers, experienced a decline in productivity that researchers blamed on many factors.  

One factor was the difficulty of working in a virtual environment, where meetings were bigger and one-on-one interactions were fewer. As a result, workers had less focused time, which was further exacerbated by the presence of children.   

They also cited the absence of the intangible benefits of onsite work, such as colleague relationships, professional networks, and unplanned interactions that often spur innovative ideas.  

Sometimes, we believe we can do more at home because of the relaxed and comfortable environment. The productivity statistics we read can also mislead us into thinking we can do more, but we must be realistic and avoid over-committing. 

Instead of instinctively taking on additional work, know what's enough for you and stick to it. This way, you can concentrate on achievable goals, creating less frustration and more peace of mind.  

4. Get Help With Home Responsibilities

Being a WFH parent doesn't mean you have to do everything at home yourself. Although you have your kids, sometimes their help won't be enough, or they may not be ready for specific responsibilities like paying bills or picking up groceries. Having a go-to person or two might be the key to lessening your load. 

It could be a sibling who usually has time to spare or maybe your non-WFH spouse. This kind of consistent help goes a long way in keeping you focused on your job, which your employer will surely appreciate.  

5. Take Breaks, Including Naps  

While you mustn't overindulge, breaks are necessary for your mental health and performance. However, not all breaks are created equal. While petting a dog can lower your stress hormone levels, a social media scroll can create negative experiences like FOMO (fear of missing out) and feelings of inadequacy.  

A particularly beneficial type of break is also the simplest: napping. You won't only feel rested, but doing it in the early afternoon can also improve your cognitive performance and alertness up to two hours following your nap.  

Additionally, experts discovered that physically removing yourself from your work area and spending time in a green space can be more recharging than just pausing at your desk. The same professionals suggest that you don't need to take extended breaks - short but regular ones are enough to refresh you.

In any case, breaks interrupt the cycle of stress, help you regain mental composure, and reduce your chances of burnout.  

6. Create a Social Support System

Man is a social being. This fundamental fact underscores why you need a social support system. Working from home can make you feel isolated and stressed, but a social support system helps you attain a healthy frame of mind.

Engaging with friends, relatives, or colleagues allows you to share your experiences and concerns, providing you with a sense of connectedness and belonging. Moreover, a social support system opens up channels for advice and guidance as you go about your journey as a parent working from home. 

You can exchange tips with other remote workers with kids, helping one another through experiences only you and they understand. Instead of relying only on your current circle, you can join online forums and communities dedicated to WFH parents. It can widen your perspective on work and life and develop a more positive outlook.    

7. Take on a Hobby or Meaningful Activity 

Similar to taking breaks and naps, engaging in hobbies or meaningful activities is an excellent way to disrupt the cycle of WFH stress. Whether it's painting or helping a charity group, indulging your passions, or pursuing a cause is great for your mental health. 

Of course, a hobby is also effective in raising self-awareness, which is crucial to having a healthy mental disposition. A lack of self-knowledge keeps you from understanding your needs and meeting them. As a result, you deal with unfulfilled needs on top of the pressures of being a WFH parent.    

Bonus Tip: Listen to Your Gut

Your body is equipped with the ability to warn you that it's time for rest. Maybe your heart rate goes up, your muscles feel sore, or you feel sick for no apparent reason. Sometimes, it's just time to pause, so take heed when your body signals it. 

Reach out to your boss, call in sick, and get your much-deserved mental health break. With the increasing awareness of mental health issues, many companies have grown more sensitive to their employees' sentiments.  

Even if your employer hasn't mentioned mental health breaks, don't hesitate to ask when you need one. You don't have to wait for your body to cue you. Just ask when you have the opportunity. 

Strive To Be a Happy and Productive Work From Home Parent

In a FlexJobs study, 61 percent of parents prefer to work at home full-time, 37 percent are happy with a hybrid work setup, and 62 percent might quit if they had to stop working remotely. These numbers indicate that more and more parents could be working remotely in the coming years. 

As a WFH parent, you serve your children by making yourself more available. At the same time, never think that guarding your mental health is a selfish act. Remember, a mentally healthy and balanced parent contributes to a happier and more nurturing family environment.