Freelancing offers substantial freedom.
As a freelance content writer and online business coach, I continuously advocate for this lifestyle. Because how many places of work can honestly say (and mean) that their employees have complete flexibility?
Not many.
With freelancing, you can …
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Live wherever you want. Choose your own hours. Work with clients who have brands you genuinely adore. And scale your business to the moon, if you want.
BUT — if you don’t know how to balance your family responsibilities with your work-life, you’ll feel caught in the middle of a tug-of-war game.
And that’s what this piece will focus on today.
Let’s take a closer look at how freelancing impacts family life and how you can support your mental well-being while working from home.
How does freelancing impact family life and mental health?
If you’re a new parent, have multiple littles running around, or you’re planning to start a family, your freelancing work and family life need to have structure.
Yes, yes, I know you love freedom and flexibility, but you have to strike the right balance.
Otherwise, you can run into challenges, such as:
High stress around deadlines and familial expectations
You’re juggling a lot of balls and wearing many hats when you’re a solopreneur or freelancer.
You might have 10 projects to submit in a week, a new baby that needs tending to, and your partner’s schedule to work around.
With so many responsibilities and people to consider, you can quickly become overwhelmed. This lifestyle is freeing, but it’s not for the faint of heart. You’ll need lots of tools in your self-care arsenal to prevent you from going down burnout alley.
(We’ll get to these in a bit.)
Blurred boundaries between work and family life
This is probably the most challenging part of being a freelancer. You might have your work desk in your bedroom, a toddler running around you while you’re on deadline, or your partner asking what you’d like to eat when you’re on a client call.
And sometimes all at the same time. 🙃
Feeling pulled between your work and home life like this can make you feel unstable and frustrated. The good news is, you can fix this with a few scheduling adjustments.
Mental health strain from social isolation
Not having physical co-workers can be a huge adjustment for new freelancers. (Even if you’re an introverted freelancer, you may still feel isolated from the lack of community.)
Loneliness isn’t good for our health.
In fact, some research says that loneliness has the same impact on mortality as smoking 15 cigarettes a day!
Common health challenges some freelancers report struggling with include:
How to support your mental health while working from home
Here are some of my favorite tips for supporting mental well-being when you’re working from home:
1. Practice relaxation techniques often
Plan a daily relaxation routine as a preventative. And use relaxing coping tools when needed.
The types of relaxation techniques that work for you might be different from others’ — so try out a few options to see what you like best!
Some people find that physical activity like running or going for walks supports them. Others might prefer long showers or warm baths. And some may lean into holistic practices, like yoga, deep breathing, and somatic exercises. The point is finding options that actually help you feel better.
Some other relaxation techniques you can try include:
- Sitting outside in your favorite chair while the sun hits your face
- Going for a nature walk and pausing to look at birds and flowers
- Tapping (also called the Emotional Freedom Technique)
- Grounding while listening to relaxing music
- Cuddling with your pet in a quiet room
Please note that if your mental health status feels shaky, it may be time to reach out for professional support. Especially if you’re experiencing psychological distress or emotional distress.
This is especially true if you or any of your family members have a chronic illness.
For example, if you have kids or teenagers undergoing treatment for depression, make sure you also have someone you can lean on. Talk with a therapist, call a free mental health hotline, or meet up with a support group.
The same goes for physical illnesses or recent injuries. Find a care team that aligns with your values and needs — and choose a treatment plan that supports you best. If you live in a rural area, ask your doctor if they can help you find a travel physical therapist who can come to you.
(Since I live in a small seaside village, I’ve had to hire medical staff to come to my home a few times. Honestly, it was really convenient and worth the cost. Especially after I first had my daughter.)
2. Communicate your boundaries with family members
Put a “Do not disturb” sign on your office door and lock it.
Okay, okay … kidding. Maybe. 😂
But in all seriousness, over-communicate with the people who live with you or visit you often. Let them know what your work hours are or the times you tend to work on projects so they can give you some space.
If noise is hard to control, use earplugs, put on some lo-fi or less stimulating music, or try noise-cancelling headphones.
You might also try working at times when people in your house aren’t around as much. (I personally prefer working at night because the whole world goes quiet and I can really focus on my work.)
Some freelancers prefer working in the wee hours of the morning. And others will only open up their laptops once the kiddos are at school and their partners are at work.
Test a few schedules out to see what supports you best.
What should I do if I feel overwhelmed by my workload and my family life is always on the back burner?
Break projects into smaller tasks and prioritize what’s most important. (And don’t be afraid to outsource or ask for deadline extensions when needed.)
Systems and automations are also a must! These can help you reduce manual labor and free up your schedule by several hours each week if you set them up right.
I also highly recommend using Milo.
You can send your to-dos to Milo via SMS, email, or screenshot, and it’ll help you get tasks off your plate. It’s trained to handle family-related tasks and keeps everyone in the loop with daily updates and weekly previews.
3. Build your “village”
You’ve heard the phrase “it takes a village” — usually pertaining to raising children. And it’s true. You NEED a village when you’re a freelancer, especially if you have children who aren’t old enough to be in school yet.
So …
Pay a college student to walk your dog and take your kiddo to the park. Ask your best friend to put your baby to sleep while you take a much-needed shower. Join community groups that align with your values. This might be a weekly running group, a pilates group, or a yoga with moms group.
Groups are also great to be a part of if you just moved to a new area. Try Meetup or look for groups on Facebook that line up with your interests.
Babysitting apps, like Care, or dog walking apps like Rover can also pair you with people who can help watch your children and doggos.
Remember to have fun, too. Whatever that looks like for you!
Ask friends to come over for a bi-weekly game night. Go out for brunch on Sundays. Or go shopping to upgrade your wardrobe. Invite your friends and turn it into a fashion show. Try both personal and professional pieces on, like a tweed jacket, and get their opinions!
You’ll likely need to schedule these in if you want them to happen, though. Remember, Milo can help with that!
How to THRIVE as a busy freelancer who’s balancing family life
Most advice about freelancing and family balance is about boundaries and schedules. That’s survival. It’s important, but you also need strategies that don’t just keep you afloat but help you thrive.
Here are my top suggestions:
Use priority stacking to maximize energy, not just time
Most freelancers think in terms of time management. But energy is your real currency.
If you stack high-energy tasks (like deep client work) during your peak mental hours and pair low-energy tasks (like answering emails) with family moments, you can maximize your output while staying available.
For example:
- If your kids nap at 2 PM, schedule your hardest tasks right before so you’re already in the flow when they fall asleep. Ideally, see if someone else can put them to bed for you, too.
- If you have morning energy but also do school drop-offs, share your content ideas in a voice memo while you’re waiting in the car.
- Sync “mindless” admin tasks with times your kids need passive supervision, like when they’re doing homework.
Work in sprints instead of trying to maintain balance
The idea of daily balance is a myth. Instead of fighting it, embrace work sprints. (This is when you work in hyper-focused bursts and then fully unplug.)
For instance:
- If a big project demands a full workday, plan a “connection sprint” the next day. Spend extra time with family the following day with zero work distractions.
- Instead of feeling guilty about working late, make it intentional. Tell your family, “I’m in a sprint this week, but we’ll do a movie night on Friday.”
- Communicate that balance happens over weeks, not daily. (This is one of the only ways I’ve been able to free myself from “the guilt cycle”.)
Develop a “fail-safe” system for burnout prevention
Most freelancers wait until burnout hits before making changes.
Instead of waiting for the doom to hit, get ahead of potential burnout by creating a fail-safe system.
For example:
- Have a pre-set emergency plan for when stress is high. (Like a backup childcare option, a client reschedule template, and a go-to relaxation practice.) Extra emphasis on the backup childcare option!
- Use a “stress barometer” check-in. Once a week, rate your stress from 1 to 10. If it’s above 7 for two weeks, implement a recovery strategy before you crash.
- Schedule quarterly personal “retreats” — even if it’s just a solo coffee break with no phone — to recalibrate.
Wrap up
Thriving as a freelancer requires fluid systems that adapt. Some days, work will take priority. Other days, family will. The key is building a structure that lets you shift between them without guilt or burnout.
When you manage energy instead of time, automate home life, and integrate family into your workflow, you create a life where business and family fuel each other, not compete.
Your schedule becomes a tool, not a burden. Your boundaries give you freedom, not restriction.
Instead of chasing an impossible sense of balance, you gain something even better — alignment with your values, your work, and the people who matter most.
That’s all I’ve got for now, freelancers.
To your success!
PS: Need more freelancing tools? You’ll love these tools for freelancers.
FAQs about mental health and freelancing
What is mental health?
Mental health is the state of our emotional, psychological, and social well-being. It influences how we think, feel, and act. It also affects our ability to handle stress, relate to others, and make decisions.
When should I seek help for mental health issues?
Consider seeking help if you experience persistent feelings of sadness, anxiety, or hopelessness. If these feelings interfere with daily activities (or if you have thoughts of self-harm) reach out ASAP.
How can I support a friend or family member with mental health challenges?
Listen empathetically, offer non-judgmental support, and encourage them to seek professional help. Make sure to also educate yourself about their specific mental health condition to provide informed support.
Why is mental health important for freelancers?
Freelancing gives you freedom, but it can also be isolating and stressful. Taking care of your mental health helps you stay motivated, productive, and happy in your work.
How can I deal with the stress of inconsistent income?
Budget wisely, save during high-earning months, and diversify your income streams. It’s also important to set up contracts that support you to work long-term.
Build long-term relationships with the RIGHT clients so you don’t have to worry about feast and famine cycles. Plus, you’ll be able to support them even better since you’ll continue learning about their business needs.
How do I avoid burnout when working for myself?
Set clear work hours, take breaks, and don’t overload your schedule. Burnout also happens when you never disconnect, so make time for rest and activities you enjoy.
Remember to build that village! See the tips above for more details.
What can I do if I feel lonely as a freelancer?
Join coworking spaces, network with other freelancers, and schedule regular check-ins with friends and family.
How do I set boundaries with clients to protect my mental health?
Be clear about your availability, set realistic deadlines, and say no to projects that don’t fit. The right clients care about your stability and health and will work with you to support your needs.
How can I stay motivated when working alone?
To increase motivation, create a routine, set goals, and reward yourself for completing tasks. Having structure and incentives can keep you focused.
Make sure you’ve also chosen an industry you genuinely enjoy.
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