Hello Jessica and welcome to the Disney Parks Moms Panel.
I can totally relate to your great question as quite often during my own families busy Disney days we like to either return to our Walt Disney World Resort hotel to relax and recharge our batteries for a while or if that's not possible or if time does not allow at least sit and rest for a bit... However, it sometimes can be tricky to find a vacant shady spot in any Disney Theme Park to sit down in and my best advice is just to keep your eyes peeled for any available spots.
There are so many wonderful experiences at
Disney's Hollywood Studios and after one particularly busy Disney day there my husband and I discovered
The Hollywood Brown Derby Lounge. This pleasant lounge offers tables both inside and out to Guests on a walk-up basis and provides a nice spot to sit and enjoy a cold drink, some snacks and to simply people watch.
Another fun looking place to while away an hour is the 1950s inspired
Tune-In Lounge which is also open to Guests on a walk-up basis and incidentally carries the same menu & bar as the awesome
50's Prime Time Cafe.
If I can help sprinkle any extra pixie dust onto your upcoming visit to
Walt Disney World Resort please do pop back to ask me another question.
Have a great Disney day.
~ Jane