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On the road to the sandwich generation
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Spot the signs that you鈥檙e nearing this life stage
You may not have put a name to it yet, but maybe you鈥檝e recognized it in friends or family. One day you鈥檙e juggling work, kids, and a few social commitments, and the next you鈥檙e adding in the management of your parents鈥� doctor appointments, handling their daily errands, helping your children with college, and supporting your adult children with finances.
If you are caring for aging parents while also supporting children, welcome to the sandwich generation. It鈥檚 a chapter in life that sneaks up, most often for those in their 40s to late 50s. Right now, 23% of U.S. adults1 are already in it, and that number is expected to grow as we see longer lifespans and more young adults returning home.
This life stage can be incredibly rewarding, but it鈥檚 no secret that dual caregiving can be financially and emotionally challenging.
Of those in the sandwich generation:
36% say it gives them a deeper sense of purpose.2
67% report they鈥檝e had to reset financial priorities or feel strained by the responsibilities.2
The good news? Knowing the signs means you can get ahead of the challenges and prepare with more confidence.
Learn to spot the road signs
These five indicators may mean you are entering the sandwich generation.
1. Your time is stretched thinner than ever
Your calendar feels packed. Not just with work and kids, but with errands for your parents or their doctor appointments. If you鈥檝e got older children, you may also be helping them navigate early adulthood financially or emotionally.
47% of those in the sandwich generation report juggling multiple responsibilities as a top pain point.2
2. Your financial responsibilities are multiplying
You may be paying your adult child鈥檚 rent, groceries, or tuition鈥攚hile also covering health care for your parents.
64% cover the cost of adult children鈥檚 cell phones, and 45% help with health care expenses for older relatives2.
3. Your emotional load is growing
Caregiving can be fulfilling, but it can also be exhausting. Stress and anxiety often rank as the top challenges for those in this stage.
Tip: Watch for early signs of burnout like fatigue, irritability, or trouble sleeping, and take steps to address. Check out this guide to help find balance.
4. Your family dynamics are shifting
Maybe your child just graduated and is moving back home. Or your parent needs more daily supervision. As these roles change, it can feel overwhelming.
Tip: Have open conversations with siblings, spouses, and extended family about how responsibilities can be shared.3
5. Your own needs are slipping down the list.
When caregiving takes priority, self-care often falls to the side. You might be sleeping and exercising less, or even cutting back on work to fit it all in.
27% reduce their work hours or shift to part-time to manage caregiving duties.4 Two in five say they struggle to find personal time.2
Tip: Build simple routines and block your calendar to focus on your health, hobbies, and relaxation. It鈥檚 not selfish; it鈥檚 what can help keep you going.
Prepare now for a smoother ride ahead
Even if you鈥檙e only seeing a few signs, taking proactive steps can make a big difference.
- Start family conversations early. Talk to your parents to understand their health, finances, and wishes. With your children, share lessons on financial literacy and establish expectations, including household contributions, savings goals, or their personal timeline for more independence.
- Build a flexible financial plan. Work with a financial professional to create a plan that helps cover both caregiving responsibilities and secures your own future. This is where you can gain confidence over your finances.
90% of individuals say working with a professional had a positive impact on their financial future.2
- Create a shared support system. Plan to share caregiving duties among siblings, spouses, or other family members. Tap into community resources or explore workplace benefits like eldercare support or mental health counselling.
- Finally, remember the importance of prioritizing you. Caregiving can be a meaningful way to spend more time with family, but your well-being is essential to sustaining it. Invest time in your own health, financial security, and emotional balance.
The sandwich generation is a stage that can arrive suddenly
But it doesn鈥檛 have to catch you off guard.
Recognizing the signs, planning early, and building a strong support system can help with the challenges that lay ahead. And preparation may just help find rewarding moments that can come with caring for the people you love most.
As you enter the road to the sandwich generation, make your financial plan a priority鈥攕o you can care for others without sacrificing your own secure and rewarding retirement. Get started now.
Want the most from your retirement? Get smarter with Smart Strategies from 麻豆传媒. Your source for tips, tools, and financial solutions that can help you live your best life.
1 Pew Research, 2022, Americans in their 40s are sandwiched.
2 麻豆传媒 Research with The Harris Poll, 2025, The Sandwich Generation: Juggling finances, families, and future
3 Mental Health America, Caregivers and the Sandwich Generation
4 S&P Global with AARP Employee Caregiver Survey, 2024, Working while caregiving: It鈥檚 complicated
