How I Survive and Thrive as a Highly Sensitive Single Parent
I didn’t know I was a Highly Sensitive Person (HSP) until my son was about three years old. Suddenly, so much made sense. I’m pretty much the textbook definition of a Highly Sensitive Person—I checked every box on the self-test. Discovering what that meant was a total game-changer for me. I finally understood why those early baby years had felt like I was barely surviving—while my friends seemed to cruise through with ease. The sleepless nights, the overstimulation, the constant needs—I was truly struggling and didn’t have the words for it at the time.
Now that I do, I’ve built a way of life that honors my sensitivity and my son’s needs. Is it always easy? Not at all. But there are ways to make it more manageable—and even joyful.
Here’s what’s helping me survive and even thrive as a highly sensitive single parent.
1. Stick to a Simple, Consistent Routine
As HSPs, unpredictability can be overwhelming. A structured routine creates calm—for both you and your child. When my son and I know what to expect, it lowers anxiety and overstimulation.
One of the best things I’ve ever done is create a set routine for evenings. No matter what’s going on—school holidays, busy weeks, meltdowns—we stick to it. It creates calm and predictability for both my son and I.
Here’s what our evenings look like:
• 5:00 p.m. – Dinner
• 5:30 p.m. – Bath time
• 6:30 p.m. – Homework and reading
• 7:00 p.m. – Bedtime
Keeping this structure means fewer surprises, less pushback, and smoother transitions. For HSPs, who can be thrown off by chaos or too many last-minute changes, this kind of routine can feel like a life raft.
2. Protect Your Evening "Me-Time"
My son goes to bed early—and not just for his benefit. Those quiet evening hours are sacred. It’s my time to decompress or have some time for myself. Whether it’s reading, scrolling, journaling, or watching a great series, this me-time helps me reset.
3. Early Bedtime = Survival
I love an early bedtime. Not just for my son—but for me, too.
On most nights, I aim to be asleep by 8:30 p.m. HSPs need more sleep than the average person—because we process more stimuli throughout the day, which takes more energy. Dr. Elaine Aron, who coined the term “highly sensitive person,” recommends 8–10 hours of sleep for HSPs when possible. I’ve found that 9 hours is my sweet spot.
Sleep isn’t a luxury for us—it’s a necessity.
4. Work Part-Time if You Can
Let’s be honest: single parenting usually means tight finances. But if there’s any way to work fewer hours or adjust your schedule, it’s worth exploring.
I work full-time, but I’ve arranged my roster to take every second Wednesday off. That midweek breather is everything. It gives me space to catch up on errands, rest, or simply enjoy a few hours of silence. I’ve found that a lighter workweek gives me the bandwidth to be more present and less frazzled.
If you can't reduce your hours, can you work from home some days? Can you build in quiet breaks? Even one small change can reduce sensory overload and emotional exhaustion.
If you can swing working three or four days a week, even better. If not, even adjusting start times or building in regular personal days can help you recharge before burnout hits.
5. Meal Prep = Less Overwhelm
Cooking two meals—one for me, one for my son—can be draining, especially after a long day. That’s why I prep my own meals on calmer days, so I only have to reheat something when dinner time rolls around. Even knowing dinner is handled takes a mental load off. The fewer decisions at the end of the day, the better.
6. Teach Your Child About Your Superpower
One of the best things I ever did was explain to my son that I’m a Highly Sensitive Person. I called it a “superpower” that means I feel things deeply, notice little details, and care a lot—but it also means I need quiet time to recharge. I told him that I hear things more loudly, smells are stronger to me, and bright lights or too much chaos can make me feel overwhelmed.
Now, when I tell him I need a few minutes to rest or be alone, he understands. Kids are so perceptive. Giving them the language to understand you builds empathy and helps them feel included—not blamed—for your sensitive moments.
He’s learning empathy and emotional intelligence just by living with an HSP parent. And honestly? That’s a gift.
7. Take Rest Breaks—Even Tiny Ones
Don’t wait until you’re at your breaking point with overwhelm. Give yourself permission to take five—or even thirty—minutes to pause and rest.
And yes, it’s okay if your child watches TV during that time. This is survival. Think of it as a “reset ritual”—sitting in the backyard or lying in your room for a moment’s peace.
I find a small break like this can be so restorative!
8. Choose Vacations That Support You
Vacations can be wonderful—or completely overwhelming. I choose peaceful getaways where both my son and I can relax without chaos and do activities we enjoy. Think mountains, beaches, small towns. A short drive and a few calm days with my son? Perfect.
If you’re planning a more intense trip—with flights, cities, or cruises—look for accommodations with built-in childcare like a kids’ club or babysitting service so you can sneak away to recharge.
Even 30 minutes of alone time on a trip can work wonders for your nervous system.
9. Create a Safe, Soothing Space to Land
As a highly sensitive single parent, your home is your sanctuary. When the outside world feels overstimulating and your energy is stretched thin, having a peaceful, cozy space to come back to makes a huge difference.
Many HSPs instinctively create calming environments: soft lighting, comforting textures, cozy corners, and a general vibe of warmth. These choices will help regulate your nervous system and give your child a sense of safety and stability.
The Hidden Gifts of Being a HSP Parent
While being an HSP can make parenting harder at times, it also comes with strengths that are often overlooked.
You’re More Conscientious Than You Realize
Because we care deeply, we’re often very tuned into our child’s needs. You’re probably the one double-checking the homework, packing the lunch with love, and catching the subtle signs when something’s off. Your child is benefiting from your thoughtful attention and you’ve likely created a cozy, safe home for them. That effort matters.
You Feel Joy More Deeply
Yes, we feel everything—but that includes the good stuff. We soak in those sweet moments like no one else. The way your child’s face lights up when they learn something new, the quiet morning cuddles, the funny things they say, their sleepy face at night, the random hug for no reason. These moments will explode your heart in the best way.
Don’t forget to let them land. Savor them. Those moments are your fuel.
Final Thoughts: You’re Doing Better Than You Think
Being a single parent is already a full load. Add high sensitivity to the mix, and it can feel like the odds are stacked against you.
But the truth is—your sensitivity isn’t a weakness. It’s your strength. It means you’re in tune, thoughtful, and capable of deep love.
You don’t have to do it perfectly. You just have to do it with presence—and give yourself as much kindness and grace as you give to your child.
You're not alone. And you're doing beautifully.
Hi, I'm Bel — a creative soul living in sunny Brisbane, Australia, with my lovely 6-year-old son. By day, I work at an educational institution, and by heart, I'm drawn to all things creative.
Three years ago, at the age of 42, I discovered that I'm a textbook Highly Sensitive Person (HSP), and it changed my life and transformed the way I understand myself.
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