From Overwhelmed to Empowered: A Survival Guide for Working Dementia Caregivers.

Guest Author: Christine O’Connor

As an only child tasked with caring for my mother with Alzheimer’s while working full-time in a demanding public relations job, I often felt like I was living two lives. Even with a daytime caregiver, language barriers and lack of transportation meant that every appointment, every call, every crisis fell to me. I learned the hard way how much planning and support matter.

This guide shares techniques I adopted, along with those recommended by other caregivers,

—in the hope that your journey will feel less overwhelming and more empowering

The Dual Role Challenge

Nearly 11 million Americans provide unpaid care for people living with Alzheimer’s or other dementias—and nearly 60% of these individuals also hold jobs.1 Nearly 70% of family caregivers report difficulty managing work and caregiving responsibilities, and 42% say these duties have negatively impacted their careers.2 For women aged 65 and older—the primary demographic for dementia caregiving—the stakes are even higher, as they often face emotional strain, financial pressure and limited support.

Yet with the right tools and mindset, balance is possible. In this guide, we cover some strategies to improve work/life balance, so you won’t have to choose between your loved one and your career.

Realistic Time Management Tips

Over half of working caregivers report going in late, leaving early or taking time off to provide care. Without a plan, these disruptions can lead to burnout and career setbacks.

These time management tips will help make even your busiest days run a little more smoothly.

• Prioritize tasks. Not everything needs to be done today. Identify the top priorities each morning. Maybe that means getting to a doctor’s appointment, organizing medications or making sure lunch is ready on time. Let the rest wait if it needs to. Giving yourself permission to focus on what truly matters helps reduce the mental load.

• Create a weekly and daily schedule. Having a structured routine can reduce decision fatigue and help you better anticipate what’s ahead. Include caregiving tasks, work responsibilities and personal time. Seeing everything laid out can help you spot where you may need extra support.

• Set up a shared calendar. A centralized tool (digital or physical) to coordinate tasks, appointments and communication keeps family, friends and paid help informed about who's doing what and when.

• Set aside daily time for phone calls. You’ll be more efficient at work and at home if you don’t let the phone distract you during the day. Schedule appointments, refill prescriptions and do other administrative tasks in one efficient time slot.

• Break down big tasks. Need to clean out a closet or organize paperwork? Instead of tackling it all at once, divide it into smaller steps. That way, you can celebrate progress without burning out midway through.

• Set boundaries. It’s okay to say no to additional commitments when your plate is full. Protect your personal time and communicate clearly with others about what you can and can’t take on.

• Get and stay organized. Designate a single place for important documents like insurance info, medication lists and emergency contacts. When everything’s easy to find, you’ll save time and reduce stress.

• Delegate whenever possible. Share the load. Family members, friends and professional caregivers can all play a role. Even a few hours of outside help each week can free up time and reduce stress.

• Cross out completed tasks on your list. When you feel you’re not making progress, this visual reminder will let you see your accomplishments.

Talking To Your Employer: A Practical Approach

If you’re like many working caregivers, you may be hesitant to disclose your situation at work. But the right conversation can lead to much-needed flexibility that protects both your job and your health. Some approaches that worked for me, and for many other caregivers, include:

• Assess your needs: Determine if you need flexibility (remote work, adjusted hours), time off, mainly emergency support, or a combination of these accommodations.

• Bring solutions: Think about how you’ll cover your work, like a point person or remote work setup, to show you're proactive.

• Prepare talking points: Write down your key needs and solutions to avoid forgetting them in the moment.

• Research company policies: Review your employee handbook for information on leave and Employee Assistance Programs (EAP).

• If you’re part of a union: Consult a union representative for information and support.

Script your conversation

Preparing what you want to say to your employer in advance will help you feel more confident and relieve some of the anxiety you are probably feeling. This customizable script can help you talk to human resources or your manager about any special accommodations you need.

“I want to discuss something personal that affects my work schedule. I’m a primary caregiver for a loved one with dementia. I’ve maintained my performance, and to keep doing so, I’m requesting two adjustments: [X and Y]. I’ll share my availability weekly with the team, route urgent items to [backup] and keep you updated. Are you open to a two‑week trial to ensure the team’s needs are met?”

Know Your Protections

You shouldn’t have to worry about harming your career or keeping your job while you’re dealing with something as complex as caring for your partner, parent or other family member with dementia. Work protection policies vary by country and employer, but you may qualify for some form of family or caregiver leave, flex scheduling or reasonable accommodations. In the U.S., the is a federal law that applies to all public agencies, all public and private elementary and secondary schools, and private sector companies with 50 or more employees. It guarantees:

• Up to 12 weeks of unpaid leave (can be taken intermittently or all at once)

• Continuation of health insurance

• The right to return to the same position or an equivalent position

• The right to pay increases that occurred during the leave

  
  

Your HR office or employee assistance program (EAP) should be able to clarify the options available to you. If you can, document any agreements in writing: when and how long you’ll be out, who covers what during which time periods, and how you’ll transfer responsibilities.

Preventing Burnout Before It Strikes

Burnout doesn’t usually announce itself with a loud roar. It often creeps into your life as irritability, changes in sleep patterns and brain fog. You can’t be an effective caregiver if you’re exhausted and stressed out. Try these small, repeatable practices to take care of you.

The 3–3–3 reset (five minutes, anywhere)

Try these three techniques whenever you find yourself in need of a quick refresh:

• Take three deep breaths: Inhale slowly, then exhale even more slowly. This long exhale helps activate your body’s relaxation response, signaling to your nervous system that it’s safe to let go of tension.

• Voice three affirming sentences: Say out loud, “I’m doing my best. I can ask for help. This moment will pass.” Speaking these truths can interrupt negative self-talk and remind you that you’re not alone in this experience.

• Get moving or seek sunlight for three minutes: Step outside, stretch or walk around your home. Even a brief change of scenery or a few minutes of movement can lift your mood and clear your mind.

Your weekly maintenance plan

Preventing burnout isn’t about big gestures—it’s about building small, repeatable habits that help you become more resilient:

• Connection: Schedule two check-ins each week with someone who “gets it”—another caregiver, a sibling or a support group. Sharing your experiences and hearing others’ stories can provide comfort, perspective and practical advice.

• Relief: Block out at least one short period (even just 45 minutes) for something that brings you joy, whether it’s gardening, reading, listening to music or simply enjoying a cup of coffee in peace. Don’t let anything get in the way of taking this time.

• Follow your own advice: If you’d urge a friend in your shoes to take a break, do the same for yourself. Remember, caring for yourself is not selfish—it’s essential to your ability to care for others.

  
  

Managing Caregiver Guilt

Sometimes you may feel like you’re not coping well or doing a good enough job of caring for a loved one. You may also be struggling to accept help because you feel it is your responsibility to do it all. These feelings are completely normal and are very common for dementia caregivers. When you start to think, “I should be doing more,” here are some tips to dispel those thoughts.

• Be kind to yourself: Recognize guilt, shame and frustration are normal emotions in this situation.

• Acknowledge limitations: You can't be a superhero; it's okay to not do it all.

• Challenge negative thoughts: Use positive self-talk, like an athlete, to overcome challenges.

• Seek support: Join caregiver support groups, talk to therapists or find online forums.

• Prioritize self-care: Schedule activities you enjoy (hobbies, walks, reading) to help you recharge.

• Ask for specific help: Don't just ask for “help”; ask family or friends to do specific tasks (e.g., "Can you do the grocery shopping?" or “Can you take Mom to the doctor on Tuesday?”).

Building a personal support system

Caring for a family member with dementia can be both emotionally and physically demanding, so having a solid support system is vital for your well-being. Connecting with people beyond your immediate family who understand what you’re going through can provide you with emotional support and remind you that you're not facing these challenges by yourself.

Look for support opportunities through:

• Local Alzheimer’s Association chapters that host regular caregiver meetings

• Online forums and Facebook groups dedicated to dementia caregiving

• Hospital or senior center support groups in your community

• Faith-based organizations that offer caregiver ministries

• City or state agencies on aging offering education, emotional support and practical services like legal help or assistance with daily tasks

  
  

These connections can become lifelines during difficult periods. Experienced caregivers are more than happy to share their strategies for managing challenging behaviors, recommend helpful resources and remind you that difficult emotions are normal parts of the caregiving journey.

Digital Tools To Lighten The Load

You may wish you had a clone to handle the many duties, schedules and obligations that come with supporting someone who has dementia. Since my own time as a caregiver, technology has made amazing strides. Today, there are numerous gadgets and apps available that can save you time, lower your stress and offer much-needed relief.

• Organization and reminders: Calendars, task lists, voice assistants

• Safety and monitoring: GPS trackers, sensors, stove shutoff devices, medical alert bracelets, interior motion lights

• Smart home devices (Amazon Echo, Google Home): Automate lights, appliance shut-offs, door locks, etc.

• Medical support: Smart pill dispensers, symptom trackers and ID bracelets/medic alert devices

• Emotional and social connection: Memoryboard, Echo Show

• Outsourcing and respite apps: TaskRabbit, Papa, Care.com

• Smart watches for dementia patients: Features include GPS, geofencing, fall sensor and SOS button

• Artificial intelligence: Practical assistant for writing emails, preparing lists of questions, activity planning, research and much more

• Meditation apps: Tools such as Calm for in-the-moment stress and anxiety relief and help with sleep issues

  
  

It’s important to keep in mind that these tools are meant to relieve some of the burden of caregiving, not take your place. Start small—incorporate one new tool at a time to see what works without creating additional stress.

Simon: Comprehensive support for care partners and dementia patients

The Simon app brings many of these capabilities together for caregiver peace of mind. But it’s not just another tech solution—it was created by people who have walked this journey themselves. Inspired by personal experiences with dementia in their own families, Simon’s founders worked closely with caregivers and people living with dementia at every stage of development. This co-design approach means Simon is built to address real-world challenges, prioritizing simplicity, safety and dignity for everyone involved.

Unlike generic care apps, Simon brings together familiar tools—like shared calendars, location sharing and customizable reminders—into one intuitive platform. Its features are shaped by the voices of caregivers like you and their patients, ensuring that every function, from medication prompts to pattern recognition for unusual behavior, truly supports daily life and peace of mind. The result is an app that extends independence for those living with dementia, while keeping care partners informed, confident and prepared for whatever comes next.

Help yourself—and those you care about—breathe a little easier.

Download the Simon app to bring support and peace of mind into your daily routine.

Do you know someone who could benefit from practical caregiving strategies? Share this guide to let them know they’re not alone on this journey.

1Alzheimer’s Association, 2024 Alzheimer’s Disease Facts and Figures Research Report: Dementia Caregiving in the U.S., 2024.

https://www.alz.org/getmedia/dc0eda86-7ba5-4ade-96da-75187e26da84/alzheimers-impact-on-workplace.pdf

2AARP, New U.S. Workforce Report: Nearly 70% of Family Caregivers Report Difficulty Balancing Career and Caregiving Responsibilities, May 16, 2024.

New U.S. Workforce Report: Nearly 70% of Family Caregivers Report Difficulty Balancing Career and Caregiving Responsibilities, Spurring Long-Term Impacts to U.S. Economy, May 16, 2024

3Caregiving in the U.S., Working While Caregiving, 2025.

https://www.caregivingintheus.org/reports/caregiving-in-the-us-report-2025/working-while-caregiving/