16 tips for returning to work after maternity leave

Returning to work after maternity leave is a huge transition, both emotionally and logistically. You’re likely feeling a lot of things right now — a mix of excitement about re-engaging with your career and anxiety about balancing work and family life. As you navigate this new chapter, you might not figure it all out right away — and that’s OK. Remember that you’re deserving of a little extra support during this time.

In this post, we’ll explore steps you can take to confidently prepare for going back to work after being home with your baby. With the right support system and resources, you are capable of facing the road ahead, and we’ll help ensure you’re not alone during this journey.

Steps to take before returning to work after maternity and parental leave

As you transition from being at home with your newborn to re-entering the workplace, there’s probably a lot on your mind. Trust us, at The Lactation Network (TLN), we hear from thousands of working parents every year and we get it! We recommend writing down a list of to-dos and prioritizing your family’s most essential items — like figuring out childcare or creating a sustainable breastfeeding routine. Tackling these logistics before you jump back into work can help you feel less overwhelmed when the day comes. Here are some helpful items to tackle while still on maternity leave to help you prepare for your return to work:

1. Communicate with your employer: Prepare a list of questions or concerns to discuss with your employer in advance, including what lactation support is available. Consider whether a phased return, flexible hours, or remote work is possible.
2. Set up childcare: Start looking for childcare options early, whether it’s a daycare center, nanny, or family member. Visit facilities, interview potential caregivers, and choose a setup that aligns with your comfort level and work schedule. Create a backup plan in case of emergencies.
3. Create a breastfeeding plan: If you’re breastfeeding, research your rights as a breastfeeding parent in the workplace and speak with your employer about designated lactation spaces and break times. Invest in a quality breast pump, and practice pumping and storing milk before returning to work to ease the transition. Consult with an International Board Certified Lactation Consultant (IBCLC) for professional, customized breastfeeding and postpartum support who can assist in planning your reintegration back into work life.
4. Adjust to a new routine: Begin practicing your new routine a few weeks before your return date. This includes waking up at a set time, getting dressed, preparing meals, and dropping off your baby at childcare. This trial run will help both you and your baby get accustomed to the new schedule, reducing stress on your first day back.
5. Organize household logistics: Streamline household tasks to help you manage time more effectively. Plan meals, schedule chores, and set up a shared calendar for important appointments. If you have other kids, be sure to include them so they can feel involved, too! Simple tasks like making beds or helping with dishes are good places to start.
6. Prepare emotionally: Take time to acknowledge your feelings and prepare emotionally for the transition. If you’re feeling particularly stressed or overwhelmed, consider journaling, speaking with a therapist, or joining a support group to share experiences and gain support from other parents.
7. Update your work wardrobe: If your body has changed postpartum, consider updating your work wardrobe. Remember that you just spent nine months creating and nurturing life, so of course your body may be a bit different — that’s completely normal! You deserve to feel comfortable and confident in your work wear especially if you need more functional clothing to adapt to a breastfeeding schedule while on the go.
8. Check your tech: Ensure your work devices, such as your laptop, phone, and any necessary apps or software, are up-to-date and working properly so you can hit the ground running on your first day back. (It might help to turn on that work laptop a week or two before your return to ensure it’s still working!) If you run into tech issues on your first day back, don’t fret. A few bumps in the road are normal and to be expected.

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Self-care tips to take once returning to work after maternity leave

When you’re officially returning to work after maternity leave, prioritize maintaining a healthy work-life balance. From setting realistic expectations to taking time for self-care, these tips are designed to help you thrive both at home and at work:

1. Ease into your workload: If possible, start with a phased return to work by working part-time or from home a few days a week. This gradual approach can help you adjust to your new routine without feeling overwhelmed or getting burned out. You’ll also want to keep an open line of communication with your boss and colleagues about work-life balance needs to help set clear expectations. Discuss any necessary adjustments to your schedule or responsibilities.
2. Establish a pumping schedule: If you’re breastfeeding, establish a consistent pumping schedule that aligns with your baby’s feeding times. As mentioned above, your employer should be prepared to offer you a comfortable space to pump while at work. Block out time on your calendar when it’s time to pump so coworkers know you may not be available.
3. Check in with childcare providers: We know how difficult it is to be away from your little one for the first time. Fortunately, many daycares nowadays offer live streams or send parents photo updates throughout the day. There’s no shame in wanting to check in on your child; whether it’s a quick phone call or video chat, these little check-ins can provide peace of mind while at work.
4. Create your custom routine: Create a daily routine that balances work tasks, meetings, and personal time. Use tools like calendars, to-do lists, and time management apps to stay organized. This daily structure will help with efficiency and preserves a personal balance between you and your baby, which is well deserved.
5. Prioritize self-care: Make self-care a priority by scheduling time for yourself, even if it’s just a few minutes a day. Whether it’s exercising, reading, or spending time on a hobby you enjoy, taking care of your well-being is essential for managing stress and maintaining a healthy work-life balance.
6. Get support: Lean on your support network, including family, friends, and colleagues, for advice, encouragement, and practical help.
7. Give yourself grace: Allow yourself grace as you adjust to this new phase. There will be days when things don’t go as planned, and that’s OK. Focus on doing your best and celebrate your achievements, no matter how small!

Returning to work after maternity leave is a big step, but with some thoughtful planning and a few strategies in place, it can be a positive experience for you and your family. Trust yourself, stay flexible, and know that you’re capable of thriving both at work and at home!

Remember, TLN is here for you every step of the way too. Book a consultation with one of our expert IBCLCs to get support on your breastfeeding journey, especially as you return to work!

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