18 Ways to Have a Super-Smooth Transition Back to Work After Having a Baby

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8 minute read

If you’re like most working parents, you may be feeling a mix of emotions at the thought of going back to work after the birth of your little one. 

Returning to work after maternity leave can be sad, guilt inducing and exciting all at once. And on top of all the emotions you’re experiencing, there’s the stress of putting all the logistics into place — finding childcare, learning how to pump, coordinating schedules…

But preparing ahead of time can help you have a super-smooth transition as you ease back into work. Here are 18 of our favorite tips to help you with the transition. 

We’ll cover:

  • Emotions You May Feel When Going Back to Work
  • Preparing to Return to Work
  • Making the First Week Back at Work Easier
  • Making Chest/Breastfeeding Easier at Work

Going Back to Work Can Bring Up Lots of Emotions

Returning to work after spending 24/7 with your precious newborn can be a difficult transition. But going back to work can feel even more challenging thanks to your postpartum emotions, hormonal changes, and lack of sleep. 

You may experience separation anxiety or a whole flood of other emotions like:

  • Excitement
  • Sadness
  • Anxiety
  • Guilt

But just remember to be gentle with yourself. This transition may take more than a few days. You could need a few weeks or months to get into the swing of things. Give yourself time to adjust and try not to be so hard on yourself. 

When you’re in the midst of transitioning back to work, here are a few ways you can support your mental and emotional health: 

  1. Listen to your body

Take a few minutes throughout the day to check in with yourself. Ask yourself how you’re feeling, how you’re managing your stress, or if you need help in any way. Pay attention to what you’re feeling physically, emotionally, and spiritually. 

  1. Prioritize your mental health

 Don’t suppress your feelings. Take time to express yourself — whether that’s through journaling, talking with your partner, friend, or family member, or seeking guidance from a counselor. 

  1. Practice self-care

Be in the present. Enjoy the moments of laughter and happy moments throughout the day. And do things that will bring you joy — whether that’s taking a bubble bath, going for a quick walk outside, doing yoga, or catching up with a friend for coffee. 

Preparing to Return to Work After Baby

It can be helpful to spend some time putting together a plan for returning to work. Working through some of the logistics in advance can take some of the stress off your shoulders. Here are our top tips for preparing to jump back into life at the office. 

  1. Find reliable childcare

This may seem like the biggest task on your to-do list and for good reason! It’s a good idea to start looking for childcare as early as possible — even before your little one arrives! Having a plan early can give you such peace of mind — especially if you have to get on a waitlist for your favorite facility!  

Asking your friends, family, or pediatrician for recommendations can make finding the perfect childcare provider a lot easier. And have a few trial runs with your childcare provider so that you and your baby can get used to the pick-up and drop-off routine. This practice will give you more confidence as you head back to work. 

  1. Create a plan/schedule

Babies thrive when their days are organized and predictable. But going back to work may require that you adjust your daily schedule a bit. 

Plan ahead for these adjustments and make modifications to your routine as necessary. This could mean practicing playing with your baby as your partner gets ready for work. Or feeding your baby at a certain time before you would head out the door. These “trial runs” will help your baby to learn what to expect. 

  1. Consider your start date

Your first week back at work will probably be pretty tiring, no matter how much you plan ahead! If you can, start back at work in the middle of the week to give yourself a bit of a break. You can also try easing back into work — either working a few shorter weeks (3-4 days per week), taking a couple half days each week, or even starting part time before transitioning back to full time. 

This can remove some of the pressure of having to jump full-on into balancing your work and home life. 

  1. Ask for the help you need 

Asking for the help you need before you even return to work can ease some of your worries as you prepare to start back in the office. This could mean having a quick phone call or sending an email to your boss or HR to ask questions or make any requests that you have. 

It’s also a good idea to gather your “support team” outside of work. Think of the village of people that will help make your transition back to work the easiest. This could be friends, family, neighbors, or childcare providers… 

Talk to these individuals and ask for their support! You’ll feel much more confident and at ease returning to work, knowing that you have a whole community that has your back!

  1. Connect with other working parents

Reach out to other working parents — either friends or coworkers — to see how they balance work and home life duties. This can give you ideas to set you and your family up for success…And practical tips to help manage those difficult situations that come up. 

Making the First Week Back at Work Easier

You’ve done the hard work to prepare for the transition to being a working parent. But no matter what, that first week may feel like a bit of a whirlwind. Here are a few tips that can help make that first week back a bit easier. 

  1. Consider a flexible schedule

Some parents find that it’s helpful to adjust your work schedule after having a baby. This could mean working from home a couple days a week or opting to work flexible hours. 

Have a conversation with your partner, co-parent, or support network about what type of schedule works best for everyone. This can make it easier to navigate childcare and balance responsibilities.

  1. Don’t take on too much

You may need to set new boundaries to ensure that you have a healthy work/life balance. Talk to your boss and colleagues to let them know you need to leave by a certain time each day or that you won’t be available for work after hours. Setting these expectations early will give your team time to adapt and learn how to work with your schedule/needs. 

And whether it’s asking for assistance on a project or requesting an extended deadline… There’s no reason to be shy about asking for help or protecting your boundaries. You’ve got a lot on your plate!

  1. Get on the same page with your boss 

This doesn’t have to be your first day back at work. But sometime during your first week make sure to touch base with your boss upon returning to work after maternity leave. This will give you the opportunity to clearly communicate your boundaries and what support you need from your boss and team. 

Having your boss’ support can make such a big transition as you ease back into work. Ask for your boss’ advice on how to re-enter work successfully. This will show that you’re invested in your job and the organization. 

  1. Have a backup plan

Even after all your efforts to create a schedule and plan…things may not always go as expected. That’s why it’s helpful to have a back-up childcare plan if your primary childcare falls through or your little one gets sick. 

Have a couple back-up childcare options: a family member, friend, or paid professional (your primary childcare provider may have some recommendations!). And test out these options before you go back to work so that you and your little one can feel more comfortable. 

  1. Adjust your priorities

Don’t expect to be the same working professional that you were before having your child. You have a whole new person depending on you and a lot of new priorities to balance. That’s why time management is so important as you head back to work. Prioritize your daily tasks — focusing on the vital tasks that need to be accomplished today. 

Try to delegate tasks when you can. And remove non-essential tasks from your plate altogether so that you can focus on what really matters. 

Making Chest/Breastfeeding Easier at Work

If you’ve been chest/breastfeeding at home, it may feel a little intimidating to continue when you head back to work. But it’s totally doable! Here are a few easy steps to take to set yourself up for success. 

  1. Start introducing a bottle early

It may take a little while for your baby to get used to a bottle. So start the transition early to give you both plenty of time to adjust! Aim for at least three weeks before you have to go back to work. That way you can gradually add more bottle feedings, experiment with different types of bottles, and get used to pumping. 

And practice having other people feed your baby! Your baby may need some time to adjust to having other people feed them with a bottle. Try having your partner, a family member, or friend feed your baby. This will help them get used to taking their meals from someone else. 

Pro Tip: Starting to pump early will also allow you to get the hang of pumping…and build up a supply of frozen milk!

  1. Pump often to preserve your supply

When you’re at work, try to pump often throughout the day to help maintain your milk supply. This could look like pumping when you would normally be feeding your baby. Create a schedule that works for you and allows you to nurse as much as possible when you’re at home. 

A pumping schedule could look like 3 times every eight hours, or once every 2-3 hours you’re away from your baby. 

Your employer is legally required to provide you with a reasonable break time to pump for up to one year after the birth of your baby. So talk to your boss or HR and schedule your pumping times into your work calendar. Block the times off if necessary to protect these pumping sessions and help prevent meetings from being scheduled. 

  1. Have a plan for where you’ll pump at work

The federal Fair Labor Standards Act (FLSA) also requires your employer to provide you with a private place to pump — that isn’t a restroom (National Conference of State Legislatures)! If your work doesn’t have a designated lactation room, they could provide an unused office, conference room, or empty closet. 

Your work may already have these benefits in place for working parents. Check your employer’s policies to see what support they offer, or request a meeting with your boss or HR to discuss your needs. 

  1. Gather all the pumping supplies you need

You’ll definitely want an automatic chest/breast pump at work. Depending on your schedule, you may want two pumps — one to leave at work and one to have at home. This will make it that much easier to reach your chest/breastfeeding goals. And will help ensure that you don’t leave any vital pump parts at home. 

You may also want to have a few extra supplies on hand — because it never hurts to be extra prepared!

  • Nursing pads
  • An extra power adapter
  • Hands-free nursing bra
  • Manual breast pump
  • Milk storage bags

It can also help to have a “do not disturb sign” to hang on the outside of the door — so that your coworkers respect your privacy!

  1. Stimulate your chest/breastmilk letdown

Remember that your chest/breasts produce milk on a supply and demand basis. That could make it a little more challenging when you’re away from your little one. You can stimulate your senses to help with your milk letdown by:

  • Looking a pictures or videos of your baby
  • Smelling or snuggling one of your baby’s blankets or sweaters

Need Support as You Plan to Return to Work?

Many parents worry about returning to work after the birth of their new baby. But preparing ahead of time can help you create a smooth transition.

That’s exactly why Babies in Bloom has put together some incredible resources for working parents:

And don’t forget to cherish the last few weeks and days that you have with your little one. This special time will go by faster than you think!

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