Mother solo parenting with child in lap.

Solo Parenting and Self-Care: Daily Habits for Balance

When one partner works a remote job away from home—such as in FIFO (Fly-In Fly-Out) or rotational work—the parent at home often takes on the role of a solo parent for extended periods. Balancing parenting, household duties, and personal well-being can feel overwhelming, but small daily habits can make a big difference. Prioritizing self-care isn’t selfish—it’s essential for maintaining energy, patience, and emotional resilience.

The Challenges of Solo Parenting

Solo parenting while managing a household alone comes with unique struggles, including:

  • Emotional burnout – Constantly being “on” without a break.
  • Guilt over self-care – Feeling that time spent on personal well-being takes away from family.
  • Limited adult interaction – Lack of in-person support can lead to isolation.
  • Balancing everything – Juggling work, school runs, meals, and bedtime alone.

Despite these challenges, building small self-care habits into daily routines can help create balance and prevent burnout.

Small Daily Habits for Self-Care and Balance

1. Start the Day with “Me Time” (Even Just 5 Minutes)

Waking up before the kids, even for a few quiet moments, can set a positive tone for the day. Use this time for:

  • A cup of coffee in peace.
  • Stretching or deep breathing.
  • A short journal entry or gratitude list.

2. Create a Simple, Flexible Routine

Solo parenting works best with predictable but flexible routines. Instead of aiming for perfection, focus on consistency:

  • Meal prep in advance to reduce daily stress.
  • Set up independent playtime or quiet activities.
  • Keep bedtime rituals simple and calming.

3. Build Connection into the Day

When parenting alone, adult interaction is often limited. Stay emotionally connected by:

  • Scheduling a daily check-in with your partner via text, call, or video.
  • Reaching out to a friend or family member for a quick chat.
  • Joining online communities for solo parents or FIFO families.

4. Give Yourself Grace on Tough Days

Not every day will go as planned. Some days, survival mode is enough. Remind yourself that:

  • The house doesn’t need to be spotless.
  • Screen time can be a tool, not a guilt trip.
  • A relaxed dinner (even if it’s cereal) is okay.

5. Make Sleep a Priority

Exhaustion makes everything harder. Protect your sleep by:

  • Setting a bedtime for yourself, not just the kids.
  • Creating a relaxing wind-down routine (low lights, no screens, calming music).
  • Asking for help from family or hiring a babysitter occasionally to catch up on rest.

6. Take Short, Restorative Breaks

Even with kids around, small breaks help recharge your energy. Try:

  • A five-minute meditation or breathing exercise.
  • Letting the kids have extra playtime while you step away.
  • Swapping chores for something enjoyable, like listening to music or a podcast.

Coping Strategies for Solo Parenting While a Partner Works Away

  • Ask for Support: Reach out to family, friends, or local groups to avoid isolation.
  • Involve Kids in Simple Tasks: Even young kids can help with small chores, making life easier while building responsibility.
  • Plan Something to Look Forward To: Countdowns to your partner’s return, a weekend outing, or a treat for yourself can boost morale.
  • Communicate Openly with Your Partner: Share the highs and lows so they understand your challenges and can offer support, even from afar.
Mother solo parenting and cooking with child.

Final Thoughts

Solo parenting while managing everything at home is tough, but small self-care habits can make a huge difference. By prioritizing well-being in small ways each day, parents can maintain balance, resilience, and even moments of joy.