As a working parent, it’s easy to feel stretched thin, especially when juggling meetings, deadlines, and the endless to-do list at home. With such a fast-paced schedule, it can be challenging to feel connected to your kids. Fortunately, building strong bonds doesn’t solely depend on the amount of time you spend together—it’s about being present in the moments you do have.
Here, with the help of expert insights, we’ll explore 10 practical ways to connect with your kids as a working parent and share strategies to help you let go of unnecessary guilt.
It’s Hard Balancing Work and Family Life
Balancing work and family time is a common struggle for many working parents. One of the biggest hurdles is the limited time they have with their kids, especially when schedules are packed with after-school activities other commitments.
“The biggest complaint that I hear is one kid is at practice or one kid as at tutoring, so [the family] is not home all at the same time,” says Amber Diamond-Green, MA, LCMHC, NCC, mental health therapist and Clinical Health Director at Mathews Counseling in North Carolina. “Then it’s the mad dash to get ready for the next day and go to bed.”
This constant juggling act can leave parents feeling as if they’re only getting brief, fleeting moments with their children. Fortunately, there are many small, practical ways to truly connect with your kids—even when work becomes overwhelming.
10 Practical Ways to Connect With Your Kids as a Working Parent
Here are 10 simple strategies to help you connect with your children more deeply as a working parent:
1. Use commuting time to have open-ended conversations about their day
The time you spent commuting—whether long or short—can offer a great opportunity to connect with your kids. If you drop them off or pick them up from school, sports, or other activities, consider using this time to engage in meaningful conversation.
“It’s not just the 10- or 20-minute drive home, but [the way you’re] really connecting,” says Diamond-Green. Instead of simply asking how their day was, she recommends asking open-ended questions such as:
- What was your favorite part of today?
- Who did you play with at school? What did you play together?
- What are you looking forward to doing this weekend?
- What was the most challenging part of your day?
Even in a short amount of time, these types of conversations create a sense of connection by allowing you to better understand your child’s experiences and feelings.
2. Make family meals a priority, even if it’s just 1-2 times per week
It’s not always easy to get the whole family around a dinner table, but even aiming for once or twice a week can make a significant impact.
“[Dinner time] can be a really nice, special time to connect to kids,” says Diamond-Green. It provides an opportunity to reconnect, share about your days, and have meaningful conversations—especially if you ditch the screens and electronics.
If you can’t make it home in time for dinner, wake your family up a bit earlier for a wholesome family breakfast and share what you are each excited about for the day ahead.
3. Engage in fun family activities together
“Connection doesn’t have to be just through talking and conversation,” explains Diamond-Green. “It’s also in the time spent together.”
Some examples she suggests include playing board games, watching movies (who’s turn is it to pick?), going on family walks, playing a game of trivia, or ordering pizza on Friday night.
These shared experiences, even if brief, can foster quality bonding time.
4. Incorporate meaningful moments into bedtime routines
For many parents, bedtime routines become just that—routine. You’re simply going through the motions of brushing teeth, putting on pajamas, and calling it a night.
Instead, Diamond-Green recommends making the most of nighttime’s little moments. Here are a few ways to connect with your kids in the few minutes before bedtime:
- Talk about their favorite part of the day and what they look forward to tomorrow.
- Address any challenges, such as anything that made them feel sad, scared, angry, or frustrated that day.
- Ask them what three things they were thankful for that day.
- Talk about good dreams and what they hope to dream about that night.
“Even those little brief moments can be really special and helpful for our kids to feel like they can come to us and feel connected to us,” adds Diamond-Green.
5. Designate a protected family time each week
Whether it’s a Thursday evening walk, Saturday night movie, or Sunday morning brunch, it’s helpful to dedicate a “family day” each week that is off-limits for other commitments.
Even if it’s just a few hours, designated family time is a great way to truly connect without the pressure of a packed schedule or other priorities pulling you in different directions.
6. Implement aspects of “slow parenting” if needed
Along with your hectic work schedule, your child’s school, social outings, and extracurricular activities can add to the madness. It’s okay to take a step back when things feel overwhelming, and that’s where slow parenting can help take some of the edge off.
Slow parenting is an approach that encourages taking a break from the constant need to plan outings and extracurricular activities for your kids—especially if you’re both feeling burnt out by the time the weekend arrives.
Diamond-Green recommends asking your kids, “Which activities feel most important to you right now?” Having open dialogues about their schedules and being willing to scale back on over-scheduling allows the focus to shift to quality family time rather than constantly filling the calendar.
7. Be intentional about giving your full attention when you can
As any parent knows, the time between school pick-up and bedtime can be pretty crazy. But if you can, try carving out a little time (even just a few minutes!) to be fully present with your child, free from distractions.
For example, put your phone away, sit at their level, make eye contact, and truly listen to what they’re saying without interrupting or multitasking. You can ask about a new game they like playing, what made them laugh that day, or how they feel in that moment.
“It’s allowing yourself to be detached from the rest of the world, [from] social media and things like that, and really giving your kids your full attention,” says Diamond-Green. “It’s a big deal, even if it’s only 20 minutes. It’s about the quality of engagement you have.”
8. Avoid taking work calls right when you get home
Sometimes, the smallest gestures make the biggest impact! Ending a phone call before walking in the front door shows your children that they have your undivided attention and sets the tone that family time is a priority when you get home.
“Even if you [have to] sit in your car for 15 more minutes when you pull in the driveway, do that rather than walking in and not giving your family your full attention,” says Diamond-Green. (After all, you want to be able to enjoy those excited hugs as you walk in the door!)
Of course, there are times when this might not be possible, and that’s OK! The key is to ensure your children know that when you’re home, they are the focus of your attention—even if it takes a minute to get off the phone.
9. Take a walk together outdoors
Walking outside is a great way to connect and de-stress—and science proves it! A review of research published in Science Advances found that contact with nature helps reduce mental distress and increases happiness and positive feelings.
If the weather permits, try taking a walk with your children after dinner or, if you’re early risers, in the morning before school. Enjoying nature without endless digital distractions allows for more focused, meaningful, quality time and conversations.
10. Schedule one-on-one time for multiple kids
If you have more than one child, spending one-on-one time with each is such a simple yet powerful way to strengthen your bond and make them seen, heard, and valued.
If possible, try setting one time each month for each child, whether it’s an entire day or 30 minutes in the evening. Doing so can help you understand their unique needs while building trust and a sense of connectedness.
Letting Go of Guilt as a Working Parent
As working parents, it can be hard to escape the guilt of not being able able to spend a ton of with your kids—and that’s completely understandable. But here’s the thing: You’re doing what’s best to support your family, and that is nothing to feel guilty about.
It’s not about how much time you’re able to spend with your kids, but how you use that time that truly makes a difference. “Our kids need our quality, not necessarily our quantity, of time,” says Diamond-Green.
At the end of the day, your children need your effort to create moments of meaningful connection—whether it’s adjusting the bedtime routine, taking a walk together, or simply putting down the phone when you get home from work. Offering your presence and attention in the moments that matter is what provides children with the care and attention they truly need—even if you can’t be with them 24/7.