Overcoming Working Mom Guilt — 10 Practical Tips!
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Let’s be real for a second — mom guilt hits hard. And when you’re a working mom? That guilt can feel downright crushing. Whether you’re commuting to an office, clocking in from your kitchen table, or juggling a side hustle during nap time, there’s this constant tug-of-war between wanting to show up 100% for your family and give your all to your career. Sound familiar?
If you’ve ever teared up dropping your baby off at daycare, or felt like you’re missing out on the “little moments,” or even questioned if you’re doing enough (psst…you are), you’re not alone. So many moms carry this invisible weight of guilt — but it doesn’t have to define your journey. In this post,
I’m going to walk you through 10 practical, mindset-shifting tips to help ease that working mom guilt, reclaim your confidence, and remind you that you’re doing an amazing job — both at home and at work.
This post may contain affiliate links from which I receive a commission if you click or make a purchase. In addition, the information on this site is NOT intended to be medical advice. Please seek professional medical care if needed. See my full policy for more information.
How the Working Mom Guilt Creeps In…
You don’t always see it coming (I know I didn’t…). One minute, you’re trying to check a few work emails or hop on a quick call — and the next, your mind is spiraling with mom guilt. That inner voice that whispers, “You’re not spending enough time with your kids,” or “A good mom wouldn’t need this much screen time to get through the day.” Sound familiar?
Working mom guilt has a sneaky way of showing up during the most ordinary moments — when you miss a school event because of a work day packed with meetings, or when your child is home with a sick tummy and you’re juggling deadlines mixed with snuggles.
Even stay-at-home moms and work-from-home moms feel it — yes, you, mama, trying to manage a full day of caring for your littles while also trying to contribute to your family’s income or passion projects.
I’ll never forget a time when my workload suddenly exploded. I was drowning in back-to-back calls, and I felt like I couldn’t come up for air. My kids, who usually get more of my full attention, ended up watching TV for hours — way more screen time than I was comfortable with. By the end of the day, I was so emotionally and physically tapped out trying to bounce between parenting and working that we ordered takeout for dinner.
And you know what? The feelings of guilt hit me hard. I felt like I was failing — like I was a “bad mom” for not giving them quality time, for choosing convenience, for simply being tired.
But here’s the truth: guilt doesn’t always mean you’re doing something wrong.
More often, it means you care deeply. You want to be the perfect parent, the good mother, the positive role model. You want to do the right thing, even when the demands of a career or even just a part-time job and motherhood pull you in opposite directions.
That guilt is often amplified by societal pressure, by the filtered snapshots we see on social media, and by the unrealistic idea that there’s only one right way to do motherhood. (Spoiler alert: there isn’t. There’s no such thing as the perfect mom.)
The first step in easing that working mom guilt? Learning to identify it. It can look like…
- Feeling like you don’t have enough time for the “important moments”
- Questioning if you’re doing a good enough job at home or at work
- Comparing yourself to other moms on social media
- Constantly trying to “make up for” not being physically present every second
- Feeling like you’re letting someone down — your kids, your partner, your job…or all of the above
Mama, I want you to know — you are not alone in these thoughts. So many of us, especially as new moms or those returning after maternity leave, feel this tug. But you are doing a great job, even when the mental load is heavy and the house is a mess. With a little more self-compassion and a few practical tools, we can start easing this guilt and find a better balance — one that honors both your home life and your hard work.
Take a Moment for The Working Mother…YOU
Before we dive into our practical tips, take a deep breath and ask yourself:
“Where is my guilt really coming from — my own values, or someone else’s expectations?”
You might even want to jot this down in a journal or the Notes app on your phone. Sometimes, naming the root of our guilt helps us to process and release it. You’re not aiming to be a perfect mom — you’re aiming to be a present, loving, real one. And that’s more than enough, my friend.
10 Practical Tips for Overcoming Working Mom Guilt
1. Define Your Own Version of a “Good Mom”
So many guilty feelings come from trying to live up to others’ expectations — social media, extended family, your boss, or even that one mom at the school function who seems to have it all together. But here’s the truth: YOU get to decide what being a “good mom” means.
Make a list of what you value most — maybe it’s sharing bedtime stories, showing your kids what good work ethics look like, or simply being present during your time together.
Make your list, and read it back to yourself. You can even share it with your partner if you’d like. This way, when you find your thoughts veering off into a “I’m not good enough” state — you can look back at your list and see you’re doing a damn incredible job.
Remember This:
According to psychologist Dr. Brené Brown, in her book, The Gifts of Imperfection [2010], she shares that setting clear values is a powerful way to silence shame and guilt. When you’re rooted in what matters to you, you’re less swayed by outside pressure.
2. Focus on Quality, Not Quantity
You may not have much time, especially with a full-time job or side hustle. But what really matters is that uninterrupted, undivided attention, even if it’s for 10 minutes after a busy day. Eye contact, giggles, snuggles — that’s the magic.
A happy child doesn’t need a mom with endless hours; they need one who’s emotionally tuned in when she’s there.
Practice This Tip:
Put your phone away and do one small fun thing each day — a dance party, a bedtime story, a walk after dinner, keep it short and simple. A simple today wins over a perfect someday.
3. Remind Yourself: You’re a Role Model
Yes, working mothers are shaping the next generation — and no, not just through snuggles and fancy playrooms, but through showing our kids how to balance a fulfilling career and family life. Whether you’re heading back after maternity leave, juggling long hours, or navigating the lows of motherhood, your example matters, trust me.
You’re showing them that good parents can do hard things, and that women’s work has a real, valuable impact. As a boy mom, it’s so important to me that they see the impact women make in the world and that it’s also ok to set boundaries between work and home life — life shouldn’t be lived just to work.
4. Let Go of the “Perfect Parent” Myth
There is no such thing as a perfect mom. Say it with me: There is no such thing.
Trying to meet impossible standards leads straight to burnout and even mental health concerns if you continue this pattern.
Your kids don’t need perfection. They need love, consistency, and the freedom to be imperfect with you.
While you need to listen to that inner voice, the one begging you to slow down and listen to break free of the perfectionism.
Remember This:
Bryanna Kappadakunnel — Licensed Marriage and Family Therapist, Infant-Family Early Childhood Mental Health Specialist, and author of Parent Yourself First shares in her book, “Have you ever wondered why you get hung up on feeling like a failure? Chronically guilty?…These fears are all attached to your inner child and the ‘wounds’ you inflict upon yourself when you don’t treat them with compassion.”
5. Lean on a Support System
Whether it’s your partner, a childcare provider, a support group, or trusted mom friends — we weren’t meant to do this alone. Having someone to vent to, laugh with, or even just to tag-team dinner duty is crucial. So, who’s in your support system?
Single moms, this is especially for you. You deserve support just as much as anyone else. Asking for help doesn’t make you weak — it makes you wise. The amount of time you could spend pouring back into your own cup or simply knocking off some to-do list items is worth a little help.
This could even include relying on grocery deliveries once or twice a week so you can focus your energy on work and mom-life.
6. Release Comparison
Maybe one mom you follow is making perfect little bento lunches, with dinosaur-shaped sandwiches, while you’re microwaving mac and cheese for lunch. Another is volunteering at every school event while you’re stuck on a Zoom call taking a rain check for next time. Girl, I’ve been there too. We all have full days, and our seasons look different.
Instead of comparing, celebrate the positive aspects of your own needs, strengths, and story. Maybe you did miss the school event, but hey — that time you get together later in the day will be that much more meaningful.
What I’m saying is, you are doing a good enough job — even when you’re not doing all the things.
7. Plan for Connection, Even on the Busy Days
Like we just talked about in the last tip, if you can’t be there for the school function or soccer game…Leave a sticky note in their lunchbox. Record a video message. Schedule a date for Saturday pancakes.
Even if you can’t always give your physical presence, your kids can still feel your love when you’re intentional. Connection doesn’t require much time — just a conscious effort.
Remember This:
The American Psychological Association emphasizes that maternal mental health is deeply tied to child development and overall family wellness. Caring for you = caring for them.
8. Celebrate the Wins (Even the Tiny Ones)
You made it through the day? That’s a win. You kissed your kid goodnight, even if dinner was drive-thru? Win. You balanced a deadline and a meltdown? Double win.
Write these down. Share them with a good friend. Keep a “great job” journal to remind yourself that your hard work is seen — even when it feels like no one’s watching. You’re a great parent.
9. Prioritize Your Mental Health
That heavy mental fog? The one that feels like mommy guilt mixed with postpartum depression, exhaustion, and emotional load? It’s real. And it deserves attention.
I’ll never forget that isolated feeling that came over me when I was still working full time with my young toddler while being 3.5 months pregnant.
Whether it’s therapy, journaling, medication, or just a deep breath and some silence — protecting your mental health is not optional. It’s essential.
10. Lean Into What Needs You Most
This might sound a little confusing, but hear me out: you’ll likely never find a perfect balance between juggling work and mom life. Sometimes, work will require more of your energy. Sometimes your family will require more of your energy. Instead of trying to find the perfect balance, focus on shifting your mindset so that you can allow yourself to gracefully lean into your career and also motherhood.
Need More Support?
If you’re craving deeper support as you balance family life, work life, and the lows of motherhood, I would love to invite you to join the Conscious Mommy Community — led by my dear friend and Licensed Marriage and Family Therapist, Bryana Kapaadakunnel.
You deserve a community that sees you, supports you, and helps you thrive — not just as a parent, but as a whole human being.
✨ Learn more and join the Conscious Mommy Community HERE — you are so worthy of the support you give everyone else. ✨
Overcoming working mom guilt isn’t about eliminating it entirely — it’s about learning to talk back to it with truth, love, and perspective. You are raising little humans with big hearts. You are living a full, meaningful life. And you are a great parent, even when the days feel messy.
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This was so much needed !! Lived reading the post
What a true and honest account! I continue to bounce back and forth with managing guilt as a working mom! Great tips here especially the one about not comparing. It’s easy to get caught up in this, especially when you are already feeling guilt!
These are all great suggestions. I’ve learned through the years that having everyone helping out around the house, and having a routine that is pretty much the same helps everyone. My kids look forward to our movie time throughout the week. I do strive to make sure we have little trips out together at least once a month too.
The mom guilt still strikes because my kids would love to have my attention all the time. They don’t understand that while I may be home, I’m still striving to earn income too.
Amen mama, thanks so much for sharing your experience! That’s all it’s about, doing your best and honestly, it’s all we can do. Sounds like you’re doing one heck of a job and your kids love you for that <3
Great advice! I also find “eliminating” tasks, things, clutter, people will also help free up more time. Time that can be more intentionally be spent with the family.
Such a great tip to add on! Love it!