Parental Guilt is Real - Here’s How to Manage It and Stay Productive

It’s 7.55am, and already today, I’ve mentally planned my daughter's party, ordered presents (for her and other children), put a wash on, walked the dog, had a babycino (not me!), planned my workday, thought about dinner and snacks, and navigated all the logistics that keep family life running smoothly.

Oh, and we’ve also built a dinosaur park.

Next up? Nursery drop-off, then diving headfirst into my work, ready to give my clients 100%.

These were a specific morning's events, but they are mostly the same - just the dinosaur park

part changes!

The mental load of working parents can feel relentless. And for many, parental guilt often tags along like an unwelcome guest, creating an emotional weight that makes achieving work-life balance even harder. It whispers "Am I doing enough? Am I present enough? Am I good enough? " – even when you’re already stretched in every direction.

You might be used to giving 100% to work but when you're juggling parenting too, finding out what your new 100% looks like becomes key.

How Parental Guilt Impacts Productivity and Wellbeing

Before many working parents even open their laptops, their minds have already run a marathon—no, an ultra-marathon! This constant juggling act can lead to exhaustion, self-doubt, and the feeling that you’re never fully present—either at work or at home. And when parental guilt takes up mental space, it impacts focus, productivity, and performance.

But beyond productivity, parental guilt can deeply impact your mental health, wellbeing, and your ability to maintain a healthy work-life balance. It can lead to chronic stress, anxiety, and even resentment, making it harder to enjoy the moments that matter. When guilt drives our decisions, we might overcompensate by stretching ourselves too thin, leaving little room for rest or joy. This affects how we show up as parents—snapping more easily, feeling drained, and struggling to be the calm, present parent we want to be.

A powerful question to ask yourself when guilt creeps in is: How does this feeling serve me? If it helps you identify a change you genuinely want to make, that’s one thing. But if it only adds stress without purpose, it might be time to shift your mindset.

How to Reduce Parental Guilt and Improve Work-Life Balance

Parental guilt thrives on unrealistic expectations. These could come from society, those around us, or ourselves, but you do not have to do everything perfectly, and you’re not alone in feeling this way. Here are a few ways to manage guilt and create that headspace:

• Recognise that 'good enough' is enough – Your child needs a present, loving parent, not a perfect one. Work out what this looks like for you.

• Get realistic about what's achievable & prioritise – Where do you draw the line on what's actually possible in your day?

• Celebrate what you do accomplish – We spend so much time focusing on what's next that we stop thinking about what we have achieved. Take a moment to acknowledge all that you did get done today.

• Prioritise yourself – Does the word wellbeing creep you out? Taking time for yourself is not selfish; it’s necessary. Your child will be watching and learning from you, so think about what you want to teach them.

• Talk about it – Open conversations with friends, colleagues, or a coach can help normalise these feelings and create a plan.

Parental guilt will always try to find a way in, but by recognising its impact and actively shifting our mindset, we can learn to manage it, feel more in control, and show up in the ways that truly matter.

If you’re feeling the weight of parental guilt and looking for strategies to navigate it, you don’t have to do it alone, read more about how coaching returner parents can help. At Career & Parenthood, we're passionate about support working parents in finding confidence and balance through coaching, workshops, and community.

For a supportive space to connect with like-minded professionals who get it, join our Working Parents Club - a place where ambitious working parents can network, learn, and grow together. You can sign up for our next session here.