5 Tips For Exhausted and Burnt Out Parents

Parents, are you tired of being told that exhaustion is just “part of the job”? That brain fog, tension, and burnout you feel every day—let’s stop calling that normal.

You’ve probably heard it all before:

Just fix your adrenals, meditate more, cold plunge daily, take 18 supplements, and do yoga five times a week.”

Sure… let me just fit that into my schedule.

It’s time to get real. We’re living in a time with more wellness info than ever—but as a generation, we’re the most burnt out we’ve ever been. And if you’re parenting a child with extra needs—on the spectrum, with sensory challenges, or anything more complex—you already know that burnout hits different.

Let’s talk solutions. Here are 5 practical ways to support your energy and sanity as an exhausted, overwhelmed, modern-day parent.

1. Surround Yourself with Support, Not Stress

You’ve probably heard the saying: “You’re the average of the five people you spend the most time with.” There’s so much truth to that!

If your environment is full of negativity, complaining, or unhealthy habits—it becomes your default, too. And that includes your home. Be mindful of how you show up in your own marriage or partnership. Are you adding energy or draining it? Supporting or stressing?

You have to be real and vulnerable with your partner, but it can’t always be negative. Choose to show up as the person you both need.

2. Build Your Ideal Week—Not a Perfect Day

We don’t need more to-do lists. We need structure that prioritizes what really matters.

Instead of chasing the “perfect day,” start planning your ideal week. Block time for:

• Self-care (walks, workouts, quiet time, anything that recharges you)
• Work and responsibilities
• Family and connection

Then, turn your goals into simple weekly checkboxes. Three workouts? Two walks? A date night or some solo downtime? That’s your new benchmark.

Think of it like this: Don’t try to win every day, win the week!

3. Move More—In Different Ways

Movement is your secret weapon as a parent. But it doesn’t have to mean hours in the gym or grueling workouts every day.

Use two kinds of movement:

• High-intensity (HIIT, strength training) – Helps burn off stress, reset your brain, and give you mental clarity
• Low-and-slow (walks, yoga, stretching) – Builds sustainable energy, supports your nervous system, and keeps your mood and sleep in check

Bonus: Walks outside give you sunlight, fresh air, and time to think—without distractions.

4. Eat Real Food, Take Real Supplements

Let’s simplify nutrition. You don’t need a dozen powders and potions. Just prioritize:

• Clean protein
• Healthy fats
• Plenty of water
• Basic supplements

At Thrive, we teach what we call the Core Four:

1. Multivitamin
2. Omega-3 (like fish oil)
3. Probiotic
4. Vitamin D

Start with those and build from there. But don’t forget the obvious stuff—hydration, sleep, sunlight. Those simple wins often make the biggest difference.

5. Get Adjusted: Your Nervous System Runs the Show

If you’re eating clean, working out, and still exhausted—it’s time to look deeper.

When your nervous system is stuck in fight or flight, even the best habits won’t stick. That’s where neurologically focused chiropractic care comes in.

At Thrive, we use advanced scanning technology to detect whether your body is in a state of stress or balance. And when your nervous system is balanced, everything else starts working better:

• More energy
• Better sleep
• Less pain and tension
• Sharper focus
• Less burnout

And yes—this care is for you, not just your kids.