Time is scarce with work and parenting. Balancing a demanding career with the responsibilities of parenthood can lead to a constant state of overwhelm.

Struggling with time anxiety and yearning for more control over your life? You’re not alone.

In this post, we’ll explore the causes of time anxiety and offer practical solutions to help you regain your sense of balance and control.

Understanding Time Anxiety

Time anxiety is the concern of having insufficient time. Working parents have to handle many responsibilities, such as work, taking their kids to soccer practice, and putting them to bed. This can create a storm of stress and anxiety.

The Root Causes

  1. Perfectionism: Professional parents often set high standards for themselves both at work and at home. The fear of not meeting these standards can lead to anxiety.
  2. Lack of boundaries: It’s easy for work to spill into family time and, vice versa, eroding the boundaries between these essential aspects of life.
  3. Over committing: can make you feel overwhelmed and stretched thin.


  1. Prioritize and Delegate: Identify your most important tasks at work and at home. Delegate or outsource less critical tasks to free up your time.
  2. Set Clear Boundaries: Establish boundaries between work and family time. Create a dedicated workspace at home and communicate your availability to your employer and family.
  3. Time blocking: can help you schedule work, family and relaxation time into specific blocks. Stick to your schedule as much as possible.
  4. Practice Self-Compassion: Let go of perfectionism. Understand that it’s okay to not do everything. Don’t beat yourself up when things go wrong.
  5. Mindfulness and relaxation: Incorporate mindfulness practices into your daily routine. Meditation, deep breathing exercises, or a short walk can help reduce stress and anxiety.
  6. Seek Support: ask for help. Whether it’s from a partner, family member, or childcare services, sharing responsibilities can ease your burden.
  7. Time Management Tools: use time management apps and tools to track your tasks, set reminders, and stay organized.
  8. Outsourcing and Simplifying: Consider outsourcing tasks like cleaning or grocery shopping to save time. Simplify your daily routines where possible.
  9. Learn to Say No: Be selective about taking on new commitments. Saying “no” when necessary is a powerful way to protect your time.
  10. Seek help: If you’re struggling with time anxiety, seek help from a behavioural coach or therapist for coping strategies.

Time anxiety is a common challenge for professional parents, but it’s not insurmountable.

You can take control of your time and balance work and parenting by trying these strategies and changing your routine.

Remember, it’s okay to seek support and prioritize self-care on this journey towards a more fulfilling and less anxious life.

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