5 Communication Strategies for Exhausted Parents (That Actually Work When You're Tired)

There’s a certain kind of tired that only parents understand.
Not “I didn’t sleep great” tired.
Not “long work day” tired.

I mean the deep-in-your-bones exhaustion that makes even simple conversations feel heavy.

The kind where you look at your partner and think:

“Why are we suddenly arguing about something so small?”
“Why does everything feel misunderstood?”
“We love each other — so why does talking feel so hard?”

And if you’ve been there — you are so normal.

Research from the Gottman Institute shows that communication becomes harder not because couples stop caring, but because exhaustion changes the way the brain processes tone, information, and emotion.
You’re not communicating with full capacity — you’re communicating through fatigue.

This is exactly why I made my latest YouTube video.
Not an idealized “just communicate better” message.
But real tools that work with the energy you actually have.

In the video, I share five simple communication strategies that make talking easier, gentler, and less reactive when you’re running on fumes. Things like:

• Using a pause phrase before arguments escalate
• Short, clear, kind communication instead of long explanations
• One-topic conversations (because tired brains can’t multitask)
• Narrating tone/intention so it’s not misread
• Choosing connection over problem-solving when you’re depleted

These are the exact tools I teach couples in my office — because tired communication doesn’t need to be perfect, it just needs support.

If you’re in a season where conversations feel sharp, tense, or misunderstood, I would really love for you to watch this one:

👇 Watch the YouTube video here:
5 Communication Strategies for Exhausted Parents (That Actually Work When You’re Tired)

You deserve connection even when you’re tired.
You deserve communication that feels kind instead of heavy.
You deserve tools that honor your capacity — not shame it.

I hope this video provides that for you.

Catherine O’Brien is a couples therapist in Sacramento, CA who helps parents reconnect, communicate, and thrive—even during the busiest seasons of life. HappyWithBaby.com| Book An Appointment