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As we embrace the beauty of a new season, many parents prepare for a significant milestone: returning to work after maternity or paternity leave. This transition can come with mixed emotions—excitement about reconnecting with your professional life and perhaps some anxiety about leaving your little one. You're not alone if you’re getting ready to head back to the office. Let’s explore some practical tips to help make this transition smoother while supporting you every step of the way.

Gradually Adjust Your Routine

One of the most effective ways to ease into your new schedule is by gradually adjusting your daily routine before your official return to work. Start by setting your alarm 15 to 30 minutes earlier each day. This gradual change can help your body adapt to waking up earlier, giving you extra time to prepare for the day ahead and making those first mornings feel less rushed.

Plan for Feeding and Pumping

If you’re breastfeeding or pumping, it's important to plan and build these activities into your morning routine and work schedule. Try setting specific times for feeding or pumping and preparing all your essentials, like bottles and pump parts, the night before. This preparation will help you feel more organized and reduce stress during busy mornings.

I knew one mom who set up a “pumping station” at home and work, complete with a photo of her baby to help with the let-down. Another kept a backup kit in her car for peace of mind in case she forgot something.

Prepare Formula Bottles in Advance

For parents using formula, pre-making bottles the night before can be a lifesaver. Having bottles ready to go saves time in the morning and simplifies your routine, helping to reduce any added stress. I’ve seen parents use formula dispensers that pre-measure each serving, making it quick and easy to prepare bottles on the go.

Share the Load with Your Partner

If you have a partner, now is a great time to discuss how you’ll share baby care duties, especially if you both are returning to work. Consider redistributing nighttime responsibilities if you haven’t already done so. Working on a “tag-team” approach can make a world of difference.

If your baby is over four months old and still isn’t sleeping through the night, don’t worry—we can work on that together with a sleep consult. While I always recommend starting on sleep foundations before four months, it’s never too late! Even if you haven’t started, we can get things on track quickly. Getting adequate sleep is crucial as you transition back to work, so don’t hesitate to reach out for support here! Schedule a free 15 minute call

Establish a Consistent Routine

Consistency is key to making the transition smoother for both you and your baby. Try to create a predictable schedule for drop-offs and pick-ups. A routine can provide stability and help make the adjustment period easier for your little one. One parent I worked with created a special goodbye ritual—a song or a quick hug routine—that helped her child know what to expect daily, reducing tears and anxiety.

Prioritize Self-Care

Returning to work is a big adjustment, and putting your needs last is easy. Remember to prioritize self-care, even amidst your busy schedule. Whether it’s a quick workout, a coffee date with a friend, or a few quiet moments for yourself, taking time to recharge is essential.

Self-care isn’t just about physical health; it’s also about emotional and mental well-being. I always remind my clients that self-care doesn’t have to be grand or time-consuming. Sometimes, it’s as simple as enjoying a warm cup of tea before bed or listening to an audiobook on your commute.

Seek Support and Connect

You don’t have to navigate this transition alone. If you’re feeling overwhelmed or uncertain, consider reaching out for support. My First Year Support Program is designed to help parents like you manage the challenges of the early months with confidence and ease.

This program offers personalized support tailored to your unique needs, from addressing sleep issues to providing guidance on balancing work and family life. You can even schedule a free 15-minute call with me to explore how the program can support you during this significant transition. Schedule a call with Doula Deb.

And don’t forget, I offer FREE Office Hours each week, where you can connect with me to ask questions, share concerns, or chat about the ups and downs of parenthood. I’m here to support you every step of the way: Sign up for free virtual office hours.

Final Thoughts

Returning to work after maternity leave is a journey filled with both challenges and triumphs. Preparing ahead, establishing a consistent routine, sharing responsibilities with your partner, and prioritizing self-care can make this transition more manageable. Remember, you’re doing a fantastic job and have the strength and resilience to navigate this new chapter confidently.

If you’d like to learn more about how my First Year Support Program can assist you, feel free to reach out or explore it here: The First Year Support Program. Here’s to a successful return to work and a wonderful journey ahead!

Warmly,
Doula Deb