Overview
Balancing work and family life can be rewarding — but it may also feel like a juggling act. Whether you’re preparing to return to work after parental leave or managing a busy schedule with children, it’s important to plan ahead, be kind to yourself, and know where to get support.
Every family’s situation is different, so what works for one parent may not work for another. The goal is to create routines and supports that work for you, your child, and your workplace.
Planning your return to work
If you’re returning to work after having a baby, it can help to:
- Start early – talk to your employer about your return date and any flexible options
- Organise childcare – look into daycare, family daycare, or care from relatives well in advance
- Do a trial run – practise your morning routine a few times before your first day back
Finding balance
Balancing work and family isn’t always easy, but small changes can help:
- Share household tasks with your partner or family members
- Plan and prepare meals in advance
- Keep mornings simple — organise bags, clothes, and lunches the night before
Staying connected with your child
Even if you spend less time together during the week, you can still maintain a strong bond:
- Create special routines, like a bedtime story or weekend breakfast together
- Focus on quality over quantity — even short moments of undivided attention matter
- Ask your child’s carer about their day so you can talk about it together at home
Looking after yourself
Juggling work and parenting may be tiring. Try to:
- Make time for rest and activities you enjoy
- Stay active and eat well to keep your energy up
- Reach out to friends, family, or support services if you feel overwhelmed
Your rights as a working parent
In Australia, you may be entitled to:
- Paid or unpaid parental leave
- Flexible work arrangements
- Breastfeeding or expressing breaks and private spaces at work
Check the Fair Work Ombudsman website for more information about your rights.
When to seek help
If you’re feeling stressed, burnt out, or struggling to cope, it’s okay to ask for help.
Call the Karitane Careline on 1300 227 464 to speak to an experienced Child and Family Health Nurse.
