Working Mum Guilt: 5 Practical Ways to Let Go (Without Doing More)

If you’re carrying the mental load and still feeling like it’s not enough, start here.

Let's face it: we all want to be there for our kids, but juggling work and family responsibilities can leave us feeling like we need to do more. That's where working mum guilt creeps in like a thief in the night and steals the joy out of life. This guilt doesn’t just steal joy - it drains your energy, runs away with your patience, and makes rest feel earned instead of necessary.

Working mum guilt is huge driver of burnout and emotional exhaustion in high-achieving women.

In this article you'll discover :

• What working mum guilt is (and why it’s so common)

• The 2 biggest guilt traps (and how to spot them)

• 5 practical ways to reduce guilt (today)

• When to get extra support

• What to read next (if you’re short on time)

What is working mum guilt?

Working mum guilt is that nagging feeling that you're not spending enough time with your children or that work is taking priority over your family. And it's not just you - this feeling affects many women, regardless of their job or income level.

Why working mum guilt happens (even when you’re doing your best)

Working mum guilt isn’t a personal failure - it’s an emotional trap we fall into when our values, expectations, and limited time clash. You see, when something is important to you, you wrestle with every compromise. Constantly feeling guilt can be mentally, emotionally and physically exhausting. If you’re not sure whether you’re “just tired” or drifting toward burnout, read 7 Signs You Don’t Have Work-Life Balance. However, in moderation , guilt is an important emotion for building and repairing relationships. So the goal isn’t “no guilt ever” - it’s noticing the guilt trap sooner, and responding with calmer, kinder choices.

Two common guilt traps to watch for

1. All-or-nothing parenting: You may set exceedingly high standards for yourself. For example, you may say or have thoughts like "If it’s not perfect, it doesn’t count."

   
   

2. Borrowed expectations: Are you living by society or someone else’s version of a “good mum.” Do you often say things like " I should.." ? Do you frequently compare yourself to your mum, friends or mums-group and feel like you're falling short or not a good-enough parent?

So, what can you do to manage working mum guilt?

Here are 5 practical tips to reduce working mum guilt sneaking into your life:

1. Be kind to yourself.

   You're doing the best you can, and it's important to remember that. 

   
   

   Try ask, “What would I say to my best friend in my exact situation?” Then say it to yourself.

   
   

2. Ruthlessly prioritise your time.

   Schedule important activities that matter to you and your family.

   
   

   Try choose one non-negotiable this week (sleep, movement, or one protected family ritual).

   
   

3. Set and STICK to your boundaries.

   Set boundaries between work and home life and stick to them, mama! By sticking to your boundaries, you protect the time you set aside for your family and stop work from taking over your time.

   
   

   Try this: pick one boundary (e.g., no emails after 6pm) and make it visible (calendar block / phone downtime mode).

   
   

4. Talk to someone you trust.

   Talk to other working mums or join a trusted community of like-minded mothers. Sharing your challenges with people who care can help lighten your mental load and emotional burden. We can draw strength from others simply by knowing we're not alone in our struggles.

   
   

   Try this: message one friend, “Can I vent for 5 minutes? I need a reset.”

   
   

5. Seek professional help.

   Get professional help, especially if guilt overwhelms your daily life. A coach or therapist can provide the tools and strategies to manage your guilt and thrive in your personal and professional life. 

   
   

   Try this: if guilt is constant, tearful, or affecting sleep/appetite, support is a strength — not a sign you’re failing.

   
   

When guilt is a sign you need extra support

If guilt feels relentless, you’re often on edge, sleep is disrupted, or you’re losing joy in things you normally enjoy — it may be time to talk to a GP, psychologist, or trusted professional.

So, if you're feeling conflicted and guilty about prioritising work over your kids, know this - you're not alone. Take these steps to manage your guilt and reach out for help if you need it. 

And, if working mum guilt keeps creeping back, you don’t need to fix everything at once. Start with one small, steady shift that protects your energy and confidence.

What to read next (pick what fits today):

• If you’re exhausted: The Dirty Truth About Self-Care 

• If you feel off-balance: 7 Signs You Don’t Have Work-Life Balance 

• If you need a simple reset: 10 Work-Life Balance Tips 

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If you’re ready for more personalised support, you can also book a free Work–Life Balance coaching call here.

Let's make your success healthy and happy!

Dr. Masi

Health & High-Performance Doctor for Women | HERSELF HEALTH

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Disclaimer: This content is general information only and not medical advice. It may not be suitable for you. Please seek personalised advice from your healthcare professional.