If you’ve been out of the dating world for a while, getting back into it can feel… a lot.

Confidence knocks, time pressures, childcare logistics and that slightly surreal shift from ‘mum/dad mode’ to ‘romantic human being’ – it’s no wonder so many single parents don’t know where to start.

We spoke to the UK's leading dating coach Hayley Quinn, who has spent over 15 years helping people find love, to get her practical, no-pressure advice on dating as a single parent.

How can single parents rebuild their confidence when returning to dating?

We feel confident in the things that we do every day, so confidence doesn’t come from waiting until you feel ready, it comes from doing.

If you keep putting dating off, it can actually build up into something that feels bigger and scarier than it needs to be. So instead, think about small, repeatable habits that gently bring dating back into your life.

That could be something as simple as setting aside 15 minutes a day to use a dating app, with boundaries in place so it doesn’t take over. Or it might mean committing to one social activity a week where you’re around new people.

And if that sounds scary, don’t worry, it doesn’t have to be a singles event. For some people that feels easier because they appreciate the clarity, but for others it’s actually more comfortable to go to something like a fitness class, a hobby or a social group where there’s no pressure.

The goal isn’t to meet ‘the one’ straight away. It’s to rebuild your confidence and identity as someone who socialises and connects. When you do that regularly, it starts to feel natural again.

How can you realistically fit dating into an already busy life as a parent?

Everyone is busy, but single parents are on another level entirely.

The key is finding a balance between being open to meeting someone and being realistic about what you can offer. You don’t need loads of time, but you do need to create some space for it and be committed to that.

What matters most is being clear and honest from the start. Instead of saying ‘I don’t have time,’ shift it to ‘this is what does work for me.’

That might be:

• Saturday mornings when childcare is sorted
• One evening a week when you have the most energy
• A walk, rather than a big night out

You can also use video calls and messaging to stay connected in between.

The right person will be flexible and understanding. In fact, they’ll expect you to have other priorities. But relationships still need something to grow from, even if that’s just a regular coffee or a weekly call.

When should you tell someone you have children?

It’s completely okay to filter.

Not everyone will want to date someone with children, and that’s fine. You’re not trying to appeal to everyone here, you’re looking for the right fit. You only need one person.

You also don’t need to make it a big, serious conversation. The easiest way to bring it up is naturally, as part of everyday chat. For example, mentioning your plans with your kids at the weekend.

That shows confidence, openness and honesty all at once.

It’s also worth remembering that if someone hesitates, it’s not always directly because you have children. Sometimes they’re cautious because they’re unsure whether you will have time for them or how they fit into your life.

So alongside being open, it helps to show warmth and interest too. Let them know you enjoy talking to them, and that there is space for them in your life.

How do you switch from ‘parent mode’ to ‘dating mode’?

This is a real challenge, especially if you’re moving quickly between the two.

Part of it is about adjusting your expectations. If you’ve come from a long-term relationship, you might be used to closeness, regular communication and emotional depth. Early dating is very different.

It’s lighter, slower and often less certain.

A helpful mindset is to focus your first few dates purely on enjoyment. Not compatibility in the long term, not ‘is this my future partner?’ – just:

• Do I feel relaxed with them?
• Does conversation flow?
• Would I like to see them again?

That’s enough.

You might also find that things develop more slowly than they did in the past, and that’s completely normal. Attraction and connection can build over time, rather than arriving in one big ‘spark’ moment.

When is the right time to introduce someone to your children?

There’s no need to rush this.

It’s important to build a solid foundation first, and that takes time. As a general rule, waiting at least 12 weeks gives you space to really understand the relationship.

In that time, you’re learning things like:

• How you communicate
• Whether your values align
• How you handle conflict
• Whether the relationship feels stable

Even if things feel amazing early on, it’s still worth taking things slowly. Your children are a permanent part of your life, so it’s important to be confident that someone is likely to be around for the long term.

When you do introduce them, keep it low-key. Something casual and activity-based, like a park trip, can take the pressure off everyone and feel much more natural than a formal introduction.

What’s your one piece of advice for single parents ready to start dating?

You are already enough.

You don’t need to change who you are, fix everything, or feel 100% confident before you start. The right person will accept your life as it is, including your children, your time constraints and everything that comes with it.

What matters is showing up consistently.

Think about what you can offer, even if it’s small. A weekly coffee, a phone call, a bit of time carved out where you can connect. That’s enough to build something meaningful.

And if you’re not sure where to start, try something simple: each week, go somewhere new or meet new people. Expanding your world, even slightly, increases your chances of meeting someone who fits into it.

There’s no rush. You don’t need to have it all figured out. Just take the next small step.

Ready to meet people who get it?

Dating as a single parent is different, and that’s exactly why Frolo Dating exists.

Download the Frolo app to connect with other single parents who understand your life, your time and what really matters.

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