Being sick as a parent hits differently. Gone are the days of curling up in bed with chicken soup, binging your favorite shows, and letting yourself recover at your own pace. Now, there are little people depending on you. Even when your energy is non-existent, your head is pounding, and the thought of making a meal feels like you’re being asked to summit Mount Everest.
If you’ve ever wondered how to make it through a sick day while still keeping your household running, this sick day survival guide is for you. From managing expectations to low-energy activities that actually keep your kids entertained, you’re covered. The goal? To help you get through the day with as much ease as possible, and maybe even sneak in a little extra rest.
Sick day survival guide: getting through a sick day while parenting
Sick days as a parent = survival mode. Whether that means setting expectations with your family, keeping routines flexible, or leaning into shortcuts (hello, screen time and takeout), the key is finding small ways to make things manageable for everyone. Your priority is rest, recovery, and keeping the chaos at bay.
Setting expectations with your family
When you’re sick, taking a moment to communicate with your family can make a world of difference. Let your partner know how you’re feeling. Can they WFH that day or take on a few extra tasks that might normally fall on you?
If you have an extended village, like friends, grandparents, or neighbors, send out a quick text to let them know you might need a little backup. Whether it’s just a check-in or an hour visit so you can nap without interruption, setting expectations early can take some pressure off and make the day a bit more manageable.
How do I explain to my child that I don’t feel well?
Even little toddlers can understand more than we often give them credit for, so it’s worth taking a moment to explain how you’re feeling. Keep it simple: “Mommy doesn’t feel good today, so I need to rest my body.”
You can also frame it in a way that helps them feel involved: “Can you be my big helper today while I take it easy?” Giving them a small “job,” like bringing you a blanket or setting up their toys, can make them feel empowered while reinforcing that it’s a day to slow down.
Managing your energy and routine
I’ve learned the hard way that trying to power through my usual routine when I’m sick only makes me feel worse. Multiply this by like 100 as a mom. It’s only taken a few sick days for me to realize I need to give myself permission to scale back, simplify, and focus on the absolute essentials when something hits.
Understanding your limits
For your sick day survival guide, stick to the absolute basics: keeping your kids safe, fed, and entertained at a low-energy level. Let go of everything else. Laundry, emails, and the mess piling up will all be there when you're feeling better.
Essentials to have on hand
For mom:
- Cozy blankets
- Water bottle
- Easy-to-grab snacks (like protein bars or crackers)
- Cough drops
- Box of tissues
- Thermometer
- Your favorite tea or electrolytes
- Phone charger within reach
For kids:
- Basket of favorite toys
- Pre-filled water bottles or sippy cups
- Easy snacks (like pouches or granola bars)
- Tablet or device with pre-loaded shows
- Coloring books and crayons
- Puzzles or quiet activity books
- A few comfort items (stuffed animals, favorite blankets)
Simplify your routine
Sometimes getting out of the house feels like the only way to survive the day, or you might feel the urge to pack in activities to make the most of your time with the kids. But on sick days? Let that go. Give yourself permission to slow down and keep things as easy as possible. Your future self will thank you.
Here are a few ways to keep it simple:
- Try a long bath for the kids while you sit nearby. They’re contained, and you get a moment to breathe.
- Keep everything to one room if it makes the day feel more manageable.
- Rotate through a couple of favorite toys or books instead of setting up new activities.
- Put on a favorite movie or show and cuddle up on the couch. It’s a win for everyone.
- If it's helpful, skip parts of the usual bedtime routine and opt for the path of least resistance (like extra books in bed).
Preparing your home for a low-energy day
Here are a few ways to set up your space for an easier day when you’re sick and home with kids:
- Create a cozy living room hub: Bring blankets, pillows, and toys into the living room so everyone can settle in.
- Stick to one level: Keep everything you need on one floor, like diapers, snacks, entertainment, water bottles, etc.
- Prep a self-serve snack station: Arrange snacks and drinks on a low table or within reach so your kids can help themselves.
- Set out baskets: Fill baskets with favorite toys, coloring supplies, or quiet-time games to keep little hands busy.
The goal is to make life as easy as possible so you can focus on resting and recharging while still keeping things manageable for you and your kids.
Keeping your little ones entertained when you’re running on empty
Finding yourself home with little ones to care for while you’re sick is no small feat. You’re exhausted and yet your kids still need to be entertained, supported, and kept busy. Let’s be real, it’s the last thing you want to deal with when all you feel like doing is crawling under the covers.
This is where survival mode comes in. The key is to keep things as easy as possible while still giving your kids enough to stay occupied.
How can I keep my child entertained while I'm sick?
There are days when you’re home sick and reinforcements just aren’t an option. Maybe your partner has work meetings that can’t be rescheduled, or your go-to support system is out of town or not available for whatever reason. Whether you’re on all day or just for pockets of time, it’s possible to keep your kids entertained, even when you’re feeling your worst.
Here are a few ways to set yourself up when you’re sick and still on call as mom:
- Grab the tried-and-true favorites. This isn’t the day to hope they’ll finally warm up to that untouched craft kit. If they love LEGOs, play-doh, or even that toy that sings the same four songs on repeat, go with what works.
- Take care of you. Grab your water bottle, cozy blanket, pillow, and whatever essentials make you feel slightly more human.
- Set boundaries for energy dips. Let them know when you’ll need quiet time (like during a show or independent play) and stick to it, so you can rest when you need to.
- Stick to one floor or room. Remember, keep everything you need close by, so you’re not running around the house. Conserve your energy and keep the day manageable.
Low-energy activities
- Building with LEGOs or magnetic tiles
- Play-doh
- Simple puzzles or matching games
- Coloring books or blank paper with crayons
- Sticker books or reusable sticker sets
- Reading aloud from a favorite book or flipping through picture books
- Blanket forts (we’re talking just a blanket over a table, nothing elaborate) with flashlights and a stack of books or toys
- Independent pretend play with dolls, action figures, or toy animals
- Extra time in the bath
For really young ones, like infants, try setting them up in their favorite bouncer or swing while you rest nearby, or lay them on a play mat with soft toys to explore. Even just holding them and flipping through a board book together can keep them content while you conserve your energy.
Leaning into screen time
It’s completely okay to lean into screen time when you’re sick. This isn’t your everyday routine, and you can return to your usual limits once you’re feeling better or have reinforcements. Sometimes, a favorite show or movie is exactly what you and your kids need to make it through the day with less stress.
Feeding your family with minimal effort
Sometimes, even on our best days, mealtimes can feel like a battle. (Picky toddler anyone? Just me?) So when you’re not at your best, don’t feel like you need to spend more than five minutes getting food on the table. Let. It. Be. Easy.
Takeout, delivery, and grocery hacks
- Make a quick grocery order on your phone and have it delivered (think cereal, milk, premade meals, rotisserie chicken, fruit, pouches, and add-ins you need like tissues and ginger ale.
- Order delivery from local restaurants. Pizza, sandwiches, or a big container of soup can go a long way.
- Stock up on frozen or heat-and-eat options from your grocery store (frozen veggies, chicken nuggets, or microwaveable rice).
- Don’t forget snacks! Granola bars, crackers, and pre-sliced cheese are lifesavers.
Meal prep in advance
You obviously can’t predict when you’ll be hit with a mystery illness, but you can plan for those inevitable sick days by stashing a few meals in the freezer when you have the time and energy. If you like cooking or meal prepping, doubling a recipe and freezing half is a simple way to build up a stash for emergencies. Or if you have a favorite local restaurant you grab food from, consider buying some extra meals and freezing them.
Good enough is good enough
If your kids eat PB&J, a cheese stick, cereal, and four pouches on your sick day, guess what? You’re a superhero. Do your best to get some nutrients into yourself, too, whether it’s a protein bar, a banana, or even just sipping on some warm broth. Showing up for your kids while you’re sick is remarkable in itself, so give yourself credit where it’s due.
When it feels like too much
There are times when being sick while parenting feels completely overwhelming. Maybe it’s the flu, a migraine, or just sheer exhaustion catching up with you, but the thought of making it through the day solo can feel impossible. First, take a deep breath. You’re not failing, and it’s okay to call for reinforcements or make adjustments.
What should I do if I feel too sick to take care of my child?
When you're feeling too sick to handle the day, it’s time to prioritize getting help. Start by reaching out to your partner, family, or a trusted friend. Even if it’s just for a few hours, having someone step in can give you the break you need to recover.
If immediate help isn’t available, here are a few ideas:
- Call in reinforcements: A babysitter, nanny, or neighbor may be able to step in last-minute.
- Simplify your setup: Create a safe space for your child where they can play or relax while you rest. This might mean a playpen for babies or a baby-proofed living room for toddlers.
- Plan for essentials: Stock their area with snacks, water, and a favorite activity so they’re set up for some independent play.
- Check in with your pediatrician: If you’re concerned about how your health might impact your ability to care for your child, they may have additional advice or resources.
If you have a little one at home who still naps, take full advantage and nap when they do. Skip the urge to clean or tackle that never-ending to-do list. The laundry and dishes will still be there tomorrow, but your body needs rest now.
Parenting while sick isn’t easy and every effort you’re making is enough. The biggest take-aways from this sick day survival guide are to: prioritize rest, keep things safe and simple for your family, and give yourself the grace to get through the day in one piece. You’ve got this!
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If you’re reading this blog and feeling like you’re in full prep mode for any sicknesses that might hit your home, I get it. It can feel better to do a few things that make you feel prepared. A few things that have made a big difference for us? I keep some sore throat lollipops for those inevitable coughs and chest congestion and I swear by the propolis throat spray for early symptoms. Check them out if you’re building up your sick-day toolkit.
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