Life as a parent is never boring, right? Between work, kids, relationships, and personal responsibilities, it often feels like there’s never enough time to do it all. But here's the thing: finding balance is possible. It's about making choices that align with your values and give you the freedom to thrive in both your professional and personal life. At 3 Rivers Counselling, we understand how overwhelming it can feel to juggle multiple roles. So, let’s talk about some practical ways you can start building harmony in your busy world—today.
10 Tips to Help you Balance a Busy Work Life and Home Life:
1. Recognize the Challenges
The first step to finding balance is simply acknowledging the unique challenges you face. Time constraints, financial pressures, and emotional exhaustion are common struggles, but you’re not alone. By identifying these challenges, you begin to shift your perspective—it's not about fixing everything all at once, but about understanding what's within your control. Start small and take it one step at a time.
TIP: By naming the challenges out loud, or writing them down, you give your brain a chance to step back and see these things from a bit more distance rather than feeling as consumed by them.
2. Set Realistic Expectations (Progress, Not Perfection)
Let's be real—perfection is a myth - and it's a myth that can cause us to feel pretty horrible about ourselves at times. As much as we want to be superhuman in both our careers and as parents, it’s just not possible. Instead of striving for perfection, aim for progress. Define what success looks like for your family and your career, then take it from there. Set realistic goals that reflect your values, not someone else’s.
TIP: Try out the Rule of 7. If you set yourself a goal or challenge, ask yourself how manageable it feels on a scale of 1 to 10. If you it's not at least a 7, go back to the drawing board and see if there is a way you can break the goal down into smaller more attainable chunks. This Rule of 7 helps set us up for experiencing more success and less failure.
3. Prioritize Time Management
Time is your most valuable resource. Creating a schedule can help you maximize your day—allocating specific blocks for work, family, and even personal downtime. But here's the trick: flexibility. Life doesn't always go as planned, so make sure your schedule can adapt when the unexpected happens. Use tools like digital calendars or planners to keep you organized but don’t forget to allow room for the unplanned joys (and chaos) of life.
TIP: It doesn't hurt to develop a 'Plan B' or an alternate idea ahead of time. When we are stressed and overwhelmed we don't have the brain power for creative problem solving. If you give yourself a 'Plan B' ahead of time, it's already front of mind!
4. Develop Strong Communication
Clear, honest communication with your partner, kids, and employer is key to making this whole juggling act work. At home, discuss expectations so everyone is on the same page. At work, be transparent about your availability and commitments. It’s all about finding common ground and ensuring everyone feels heard and respected. Remember, communication is a two-way street—listen as much as you speak.
TIP: See if you can find a time (or times) in your day that work for talking about expectations, upcoming plans, and concerns. If this time is scheduled in, you are more likely to do it!
5. Embrace Flexibility at Work
More workplaces are embracing flexibility, so why not take advantage of it? If your job allows, explore options like flexible hours or remote work to ease the strain of balancing family needs with professional responsibilities. Having a supportive work environment can dramatically reduce stress and boost your productivity. Don’t be afraid to advocate for yourself—flexibility can be a game-changer.
TIP: If your workplace offers performance reviews, this can be a great time to highlight your strengths and make a case for flexibility.
6. Quality Over Quantity
It’s not about how much time you spend with your family—it’s about the quality of that time. You don’t need hours of uninterrupted bonding to make an impact. A simple breakfast together, a chat before bed, or a quick family walk can create deep connections. Focus on being present, not perfect.
TIP: Mindfulness is not about removing thoughts from your mind. It's about bringing your body and senses to the moment, and catching your mind everytime it moves away to 'ruminate over something that went wrong', or 'plan dinner'. If you can just notice that your mind drifted, and then connect physically back to your present, you will be actively flexing your mindfulness muscles and creating more moments of presence with the ones you love.
7. Build Your Support Network
No one can do it all alone, and that’s perfectly okay. Whether it’s family, friends, or professionals, build a support system that can offer you guidance, relief, and understanding during the tough moments. A solid support network can help you stay grounded and less overwhelmed. Reach out when you need help—you don’t have to carry the weight alone.
TIP: Support networks can be quite varied, and they will often change over your lifetime. Even if your support networks are feeling depleted, find a moment of connection with someone as you go about your day, can have a big impact. Try pausing for a moment to chat with the cashier ringing in your groceries, or the person in line for coffee with you. We are wired for connection!
8. Don’t Forget Your Own Self-Care
It’s easy to put your needs last, especially when there’s so much to do. But remember: taking care of yourself is the foundation for everything else. Make time for activities that recharge you—whether it’s reading, yoga, a walk, or just a quiet moment with a cup of tea. A healthy, refreshed you is better equipped to manage the demands of parenting and work.
TIP: Give yourself small and manageable goals for increased movement, and time outside. These two things are at the top of many lists when it comes to improved health, and happiness.
9. Celebrate Small Wins
It’s easy to get caught up in what still needs to be done, but don't forget to celebrate your wins—big or small. Did you make it through a challenging workday? Did you have a meaningful conversation with your kids? Recognizing and celebrating these moments can boost your morale and keep you motivated. Give yourself credit where it’s due.
TIP: Our brains love the sense of completing something or checking a task off a list. Give yourself a chance to feel that little dopamine kick!
10. Adapting and Evolving
Life is ever-changing, especially when it comes to both parenting and careers. As your kids grow or your job evolves, reassess your priorities and adapt your strategies. Embrace the challenges that come your way as opportunities to grow. Flexibility and adaptability will keep you grounded in the face of change.
TIP: A great way to check back in with yourself is to take a moment to look through a values list and notice the ones that feel most meaningful to you. You can then, ask yourself how you are working to fill those values in your daily actions.
A Note on Being Gentle with Yourself:
There will always be tough days—and sometimes tough weeks. This is normal. As human beings, we’re wired to notice the rough patches (our brain is designed to be a problem solving machine, so it is always looking for the problems!).
Neuroscience tells us that our brains are naturally biased toward focusing on the negative (it’s called negativity bias). This means, even though you might be having a series of good days, your brain will more readily recall the challenging ones.
To combat this, it can help to create tangible, accessible reminders of the growth you’ve achieved, the wins you’ve had, and those small moments of pride. Whether it’s a little note to yourself, a photo of a meaningful family moment, or a small token of success—keep these reminders close by. They’ll help shift your focus toward all the positive things you've accomplished, even when things feel hard.
Conclusion:
Balancing work and parenting isn't a destination—it’s a journey. Every day will bring new challenges, but by taking small, actionable steps and being kind to yourself along the way, you’ll start to find harmony that works for you.
Remember, balance isn’t about doing everything; it’s about doing what matters most to you and your family.
About the Authors
Brittany Rickett, BEd, MA in Counselling Psychology, CCC, LCT
Author Note:
Brittany holds a Master of Arts in Counselling Psychology from Yorkville University. After working as a teacher for 13 years, she transitioned to becoming a school counsellor before opening her 3 Rivers Counselling in St. Stephen, New Brunswick, offering both virtual and in-person therapy. Brittany is passionate about supporting individuals with ADHD, and she integrates EFT, IFS, Polyvagal Theory, and somatic approaches to provide a comprehensive, trauma-informed therapeutic experience. She also offers play therapy for children and Eye Movement Desensitization and Reprocessing (EMDR).
In addition to her therapeutic practice, Brittany offers clinical supervision, professional development and therapist intern placements. She is a certified yoga instructor and a Social Emotional Wellness coach. Brittany offers online workshops and professional development focused on resilience, mental health, and the mind-body connection.
Jody Hannan, BEd, Masters of Counselling Intern
Author Note:
Jody Hannan is a therapist intern at 3 Rivers Counselling, currently completing his Master of Arts in Counselling Psychology at Yorkville University. With over 17 years of experience as a high school and middle school teacher, Jody brings a unique blend of educational insight and therapeutic skills to his practice. His background as a certified automotive mechanic and carpenter has inspired his approach to therapy, particularly with adults, couples, and older teens.
Jody’s therapy style integrates a variety of evidence-based modalities, including Dialectical Behaviour Therapy (DBT), Cognitive Behavioural Therapy (CBT), Person-Centered Therapy, Narrative Therapy, and Solution-Focused Therapy. He is passionate about creating a collaborative and supportive space where clients can actively engage in their own growth and healing.
As a member of the Canadian Counselling and Psychotherapy Association, Jody is committed to providing compassionate, non-judgmental care to each individual. In his personal life, Jody practices self-care through hiking, mindfulness, and art, helping him stay grounded and energized to fully support his clients on their mental wellness journey.
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