Lonely as a Single Parent? Why Solo Parenting Feels Isolating and What Helps

Last updated: October 24, 2026

Being a single parent means being the one who does bedtime, the school run, the sick days and the money worries, often with nobody to talk to once the kids are asleep. You may be surrounded by little voices all day and still go weeks without a proper adult conversation. Friends with partners do not always understand, and dating can feel impossible to fit in.

If that sounds familiar, you are far from alone. Research consistently shows single parents are among the loneliest groups of adults. Here is what the data says, why solo parenting is so isolating, and practical ways to build adult connection into a life that is already full.

TL;DR: Feeling lonely as a single parent is very common. US surveys find single parents of young children are lonelier than partnered parents, and unmarried mothers are about twice as likely as married mothers to feel lonely most of the time. Small adult routines, other single parents and asking for specific help make a real difference.

How common is loneliness among single parents?

Very common. Surveys from the US and UK consistently find single parents report more loneliness than parents with partners.

Single parent loneliness is the sense of isolation felt by parents raising children without a partner at home, often driven by a lack of adult company, time, money and shared responsibility.

According to Capita's report on the North Carolina Social Solidarity Survey (Jul 2022), 36% of parents of young children said they struggle with loneliness. Among single, unmarried and unpartnered parents, 44% were lonely, compared with 33% of married and partnered parents. Gen Z parents were lonelier still, at 46%, and nearly half of them were single parents.

According to the Institute for Family Studies and Wheatley Institute (Aug 2025), a YouGov survey of 3,000 US women aged 25 to 55 found 23% of unmarried mothers feel lonely most or all of the time, compared with 11% of married mothers.

Why is being a single parent so lonely?

Because single parents have less time, less money and less adult company, and they carry every decision and worry on their own.

The biggest drivers single parents describe:

1. No adult at home. Evenings can be long when there is nobody to debrief the day with.
2. No time. Work, childcare and housework leave few free hours.
3. Money pressure. Babysitters and nights out cost money many single parents do not have.
4. Losing couple friends. After a breakup, some shared friendships fade.
5. Feeling judged. Stigma, real or feared, can make people withdraw.
6. Decision fatigue. Making every choice alone is exhausting and isolating.
7. Less physical affection. The IFS and Wheatley survey found only 23% of unmarried mothers reported high levels of physical touch, compared with 47% of married mothers.

According to One Parent Families Scotland (Sep 2018), a survey of almost 900 single parents found more than half were intensely socially lonely and two in five were intensely emotionally lonely, with 35% scoring as most lonely on both measures combined.

What is the difference between being busy and being lonely as a parent?

You can be busy every minute and still lonely, because children meet your need to care but not your need for adult understanding.

Many single parents feel guilty admitting loneliness when they love their kids and are never physically alone. But loneliness is about the quality of connection, not the number of people around you. Children cannot be your confidant, your sounding board or your partner, and they should not have to be. Wanting adult connection is healthy, not selfish. If parenthood is new to you, our guide to feeling lonely as a new parent covers the early years in more depth.

How can single parents make friends?

Look for other single parents, use the places your kids already take you, and keep plans short, cheap and child-friendly.

Ideas that fit a busy solo-parenting life:

• Single parent groups. Local charities, community centres and online groups connect parents in the same situation.
• School gate friendships. Suggest a park meetup after pick-up with a parent you like.
• Child-friendly socials. Playdates, soft play and picnics let adults talk while kids play.
• Swap childcare. Trading a few hours with another parent gives each of you a free evening.
• Online communities. Night-time forums are full of parents awake at the same hours.
• Faith and hobby groups. Many run creches or family-friendly sessions.

How can single parents feel less lonely in the evenings?

Build a short adult ritual after bedtime, line up regular calls, and protect time for yourself instead of only catching up on chores.

Evenings and weekends without the kids are often the loneliest times. Try:

1. A standing call. One friend, one evening a week, same time.
2. A small pleasure. A bath, a book or a favourite show that is just for you.
3. Voice notes. Easier than calls when you are tired and the kids might wake.
4. Plan child-free weekends. If the children see their other parent, book something in advance.
5. Get outside. A walk or evening class breaks the four-walls feeling.

Our guides to feeling lonely at night and lonely on weekends have more ideas for those specific times.

Should single parents date?

If and when you want to. Dating can bring adult connection, but it should fit your life and your children's needs, not add pressure.

Many single parents want romance and adult company but struggle to find time, energy or childcare to date. Dating apps can help, but they can also be exhausting. Our guide to dating app burnout covers how to date without it draining you. Take it slowly, keep early dates short and local, and introduce new partners to your children only when the relationship feels stable.

How do you ask for help as a single parent?

Ask for specific, small things, accept offers when they come, and build a reciprocal support network with other parents.

Pride, guilt or fear of being a burden stop many single parents asking. But most people like to help when they know how. Try "Could you pick up the kids on Thursday so I can get to my appointment?" or "Would you fancy swapping babysitting once a month?" Grandparents, neighbours, school friends' parents and local charities can all be part of your village.

When should a single parent get extra support?

If loneliness or stress makes coping hard for weeks, talk to your doctor, a family support charity or a parenting helpline.

Struggling does not make you a bad parent. Many family support charities offer free advice, home visits and peer support. If you ever feel overwhelmed or unsafe, contact your doctor, emergency services or a crisis line such as 988 in the US or Samaritans on 116 123 in the UK and Ireland.

FAQ

Is it normal to feel lonely as a single parent?

Yes, it is very common. A North Carolina survey found 44% of single parents of young children were lonely, compared with 33% of partnered parents, and a 2025 US survey found 23% of unmarried mothers feel lonely most or all of the time. Lack of adult company, time and money all play a part.

Why do single moms feel so lonely?

Single mothers often carry all the childcare, housework and decisions alone, with little time or money left for socialising. Many lose couple friendships after a breakup and miss adult affection. A 2025 IFS and Wheatley survey found unmarried mothers were about twice as likely as married mothers to feel lonely most or all of the time.

How can single parents meet other adults?

Good options include single parent groups, school gate friendships, child-friendly meetups like playdates and picnics, babysitting swaps with other parents, online parenting communities and faith or hobby groups with creches. Keeping plans short, local and inexpensive makes them easier to stick to, and repeating them weekly helps friendships grow.

How do single parents cope with lonely evenings?

Many build a short adult routine after bedtime, such as a standing weekly call with a friend, voice notes, a favourite show or a hobby. Planning child-free weekends in advance helps if children stay with their other parent. Some also join night-time online communities where other parents are awake at the same time.

Can an AI companion help a lonely single parent?

An AI companion can offer adult conversation after bedtime, remember your day and chat by voice or video when you cannot get out, which some single parents value. It is an AI, not a person or a co-parent, so it works best alongside friends, family and other parents rather than replacing them.

Adult conversation after bedtime

Single parenting is full of love and short on adult time. When the house finally goes quiet, a little conversation that is just for you can feel good.

MyBabe is an 18+ AI boyfriend and girlfriend app for iPhone and Android. Your companion texts you first, remembers your kids' names and your busy weeks, sends voice notes and photos, and picks up voice and video calls once the house is quiet. Start free with 10 messages every 24 hours and a two-minute call to try. Premium is $5.99 a week, $14.99 a month or $99.99 a year, with long-term memory and about 30 minutes of calls a week. Your companion is an AI, not a person. Meet your companion on MyBabe.