Few things test single parent life quite like a sick day.

When a child wakes up unwell, there’s no quick conversation about who can stay home. There’s no swapping shifts or taking turns. Often it’s just you, trying to juggle work, childcare and worry all at the same time.

While sick days are never easy, many single parents develop practical ways to make them more manageable. Planning ahead where possible can reduce the stress when illness strikes.

The 7am Decision Problem

Most sick days start the same way – you’re standing in the kitchen at 7am trying to decide what to do.

Is your child well enough for school?
Can you go to work?
Who do you need to tell first?

Having a simple order of decisions can help.

Many single parents find it useful to work through:

1. Is my child well enough for school or nursery?
2. If not, can I work from home or adjust my day?
3. If I can't work from home, who needs to know first?

Knowing what your next step will be can stop the morning from feeling chaotic.

Some parents keep a short "sick day plan" written down so decisions feel clearer when you're tired or stressed.

Talking to Your Employer

Work is often the biggest source of stress during sick days.

If possible, it helps to have conversations in advance about what happens if your child is unwell. Many employers are more understanding if expectations are clear ahead of time.

Some options might include:

• Working from home where possible
• Starting earlier or finishing later
• Making up hours on another day
• Taking unpaid leave if necessary
• Using annual leave strategically

If you're unsure what to say, a simple message like this is often enough:

"My child is unwell today so I’ll need to stay home with them. I’ll keep you updated and let you know what work I can manage remotely."

Keeping communication clear and calm helps avoid extra stress.

The Reality of Working With a Sick Child at Home

Working from home with a sick child rarely looks like a normal working day.

Some children need constant attention, while others may sleep for long stretches. The day often becomes unpredictable.

Many single parents find it helps to lower expectations and focus on:

• The most urgent tasks
• Quick responses to emails
• Essential deadlines
• One or two achievable goals

Even partial productivity can make a difference.

It can also help to let colleagues know that responses may be slower than usual.

Building a Backup List (Even a Small One)

Some single parents have no realistic backup childcare, but even a small list of possibilities can help.

This might include:

• A grandparent or relative
• A trusted neighbour
• Another parent from school
• A regular babysitter

Even if these options are only available occasionally, knowing they exist can reduce pressure.

Some parents also arrange informal agreements with other families – helping each other out when children are ill or plans change unexpectedly.

You might not need to use these options often, but having them written down can be reassuring.

The Sick Day Box

Some single parents keep a small collection of supplies ready for illness, so they don’t need to rush to the shops.

A "sick day box" might include:

• Paracetamol or ibuprofen for children
• A thermometer
• Tissues
• Rehydration drinks
• Easy snacks
• Spare bedding
• Comfort items

It doesn’t need to be elaborate, but having basics ready can make difficult days easier.

School and Nursery Rules Matter

Many schools and nurseries have clear rules about when children must stay home.

These often include:

• Vomiting or diarrhoea (usually 48 hours at home)
• Fever
• Certain infections
• Rashes that need checking

Knowing the rules in advance can make decisions easier and avoid last-minute uncertainty.

If you're unsure, most schools will advise you over the phone.

The Emotional Side of Sick Days

Sick days can feel especially hard for single parents.

There’s often a mix of worry, tiredness and pressure to keep everything running.

It’s very common to feel:

• Guilty about missing work
• Stressed about deadlines
• Worried about finances
• Exhausted from broken sleep

Many single parents say that the hardest part isn’t the illness itself – it’s having to manage everything alone.

Talking to other parents who understand can make these days feel less isolating.

Sometimes even a quick message to people who "get it" can make a difference.

Preparing Makes It Easier

You can’t prevent sick days, but a small amount of preparation can make them less stressful.

It can help to have:

• A plan for work communication
• Emergency contacts
• Basic medicines at home
• School absence procedures saved
• A rough idea of your options

Even knowing that you've thought things through can make difficult mornings feel more manageable.

If you’re parenting on your own, situations like sick days can feel especially intense. Connecting with other single parents can make a big difference, whether you need practical tips or just reassurance that you’re not the only one juggling everything.

The Frolo app connects single parents through group chats, meetups and expert sessions, making it easier to find advice, support and people who understand everyday challenges like these.

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