Can You Take a Sick Day as a Freelancer?
One of the best things about freelancing is that you have complete control over your time – you can work whenever and wherever you like. However, this independence has some drawbacks. For example, what should you do if you need to take a sick day?
At some point over the course of your career, you’ll need to take time off for your physical or mental health – it’s inevitable. But as a freelancer, you don’t automatically get sick pay, and you don’t have a team of coworkers to cover your work while you’re away. So, what should you do?
Can You Take a Break?
Of course! Everyone gets ill, and freelancers are no exception.
The key difference is that you need to plan ahead to ensure time off doesn’t derail your income or jeopardize client relationships. Proactive planning allows you to rest and recover without the added stress of falling behind or losing business. Here are five ways to prepare:
- Create a financial buffer
- Build margin into your schedule
- Support your mental health
- Talk to your client(s)
- Plan your return to work
Read on to learn more!
Create a Financial Buffer
As a freelancer, it’s normal for your hours, and therefore your income, to vary from month to month. That makes financial planning essential – especially for unexpected time off. Setting aside part of your income in an emergency fund can give you peace of mind and breathing room when you’re unwell.
Experts recommend saving three to six months’ worth of expenses in this fund. This might sound daunting, but even small, regular contributions can build up over time. Use a separate savings account so you’re not tempted to dip into the fund unnecessarily.
If possible, try to build some financial and time-related buffer into your project timelines, too. Avoid overbooking yourself so you have more flexibility when the unexpected happens.
Build Margin into Your Schedule
Many freelancers work at full capacity, leaving no room to adjust when life gets in the way. One of the best long-term strategies is to build margin into your regular schedule. This might mean avoiding back-to-back deadlines, blocking off “white space” in your calendar, or simply leaving one day a week without any client work.
This buffer time gives you the flexibility to shuffle tasks around without causing major disruption. Plus, it supports a healthier pace of work even when you’re not sick.
Support Your Mental Health
Sick days aren’t always physical. Mental health challenges like burnout, anxiety, and depression can be just as debilitating, and just as valid a reason to take time off. As a freelancer, it’s easy to feel like you always need to be “on,” especially when your income depends on your output. But rest isn’t a reward – it’s a requirement for sustainable, long-term success.
Creating a mental health toolkit can help you build resilience and stay grounded. Here are a few strategies to try:
- Take regular breaks: Step away from your desk throughout the day to reset your mind and avoid mental fatigue.
- Spend time outdoors: Even a short walk or a few minutes in fresh air can boost your mood and energy.
- Talk to a therapist or counselor: Professional support can help you work through stress, anxiety, or burnout.
- Journal regularly: Writing down your thoughts can provide clarity and help you process difficult emotions.
- Connect with others: Whether it’s a friend, fellow freelancer, or support group, talking things through can reduce feelings of isolation.
- Set clear boundaries: Define your working hours and stick to them to protect your personal time.
- Create daily rituals: Starting or ending your day with intention can bring structure and calm to your day.
If your mental health is making it hard to work, know that you’re not alone. Many freelancers experience emotional ups and downs. Reaching out and taking time to rest is a sign of strength, not weakness.
Talk to Your Client(s)
Good communication goes a long way toward building long-lasting relationships with your clients. Everyone has bad days, and sickness can’t be helped, so being honest and upfront with your clients is best.
Here’s how to handle it professionally:
- Notify clients as soon as possible: A short, honest message is often enough to let them know you’re unwell, when you expect to return, and that you’ll follow up with a plan if needed.
- Negotiate revised timelines: If your work isn’t urgent, ask for an extension. Most clients will appreciate the transparency and be willing to adjust deadlines.
- Prioritize tasks: Discuss which parts of the project should be your top priority when you return to work and which ones can be postponed.
- Offer alternatives: If deadlines can’t budge, suggest a trusted freelancer who could take over. Building a network of peers through industry groups, freelancer communities, or professional networks can help you find reliable cover when you need it most. Just make sure you’re up-front with your client about this. Some may prefer to find their own cover or to not outsource the project at all.
- Set up an out-of-office reply: An autoresponder helps manage expectations while you’re offline. This is a good way to let existing and prospective clients know that you have limited availability and they can expect to hear from you by a specified time.
To make communication in the event of illness easier, consider preparing a sick-day email template in advance. That way, you’ll have one less thing to think about when you’re not feeling well.
Plan Your Return to Work
Returning to work after illness can be overwhelming, especially if you’ve fallen behind. Ease the transition by creating a gentle re-entry plan. Don’t expect to get back to full speed on day one. Instead, pace yourself and allow room for recovery.
Here are some helpful tips:
- Set aside a catch-up day: Use your first day back to go through emails, check your calendar, and list outstanding tasks.
- Prioritize ruthlessly: Sort tasks by urgency and impact. Tackle essential work first and postpone non-urgent items where possible.
- Manage your energy: Schedule lighter tasks early in the day and allow breaks between deep work sessions.
- Communicate your status: If you’re still not at 100%, be transparent with clients. Let them know you’re easing back in – it sets realistic expectations and helps protect your boundaries.
Your body has limits, and rest is part of being a responsible, sustainable freelancer. When you give yourself the time to recover properly, you’ll return to work more focused, productive, and resilient.
Want to Start a Flexible Freelance Career?
Freelancing offers incredible freedom, but it also means taking responsibility for your wellbeing, especially when life throws you a curveball. If you’re ready to build a freelance career that gives you both flexibility and balance, you’re in the right place.
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