Returning to Work After Maternity Leave: A Practical Guide for New Parents

After those first precious weeks or months at home with your newborn, the thought of returning to work after maternity leave can feel a little daunting. The good news? With a bit of planning and plenty of support, this next chapter of motherhood can go smoother than you think. 

Here are some practical tips to help you balance work life, home life, and quality time with your baby.

Preparing for the Transition

Going back to work after maternity leave starts with a little prep in the weeks leading up to it. For many moms, balancing recovery post-labor with planning for work can feel overwhelming, so thinking ahead about the everyday details can ease some of that first-day-back stress.

A few areas to keep in mind include:

• Childcare – If your child is heading to daycare, plan out the logistics. Who’s doing drop-off and pick-up? How much extra time will that add to your commute? Giving yourself a buffer (especially those first few days) can make mornings feel less rushed.
• Feeding and pumping – If you’re breastfeeding, chat with your employer about a comfortable, private spot to pump, and make sure you have everything you need: pump, bottles, storage bags, and somewhere safe to keep milk cool. Some working parents also find that combining breastfeeding with formula helps balance their responsibilities.
• Workplace flexibility – Check in with HR or your manager about any parental leave or family-friendly policies, like flexible work hours, the option to work from home part-time, or a gradual return-to-work schedule.¹ This flexibility not only helps you balance newborn care but also gives you time to focus on you and your baby’s care and overall recovery.

Creating a Sustainable Routine

Returning to work after mat leave comes with new time pressures. Where you might once have gone with the flow—sneaking in a nap when bub falls asleepor spending a lazy morning on the couch—you’ll now need a bit more structure to make the days feel smoother.

The key is finding a rhythm that works for your family without overcomplicating things.

• Prepare ahead of time – Pack lunches, snacks, daycare bags, and outfits the night before. A little prep gives you calmer mornings and more precious time with your baby before heading out the door.
• Find your workday balance – Build in pumping or check-in breaks if you need them, and use your commute to shift gears from work mode back to parent mode. A favorite podcast, playlist, or even a quiet moment can make all the difference.
• Make evenings count – When you’re home, let the chores wait. Focus on playtime, bath, and bedtime routines that help you reconnect with your little one. Sharing household tasks with your partner or support system will also lighten the load.

Remember, routines aren’t about perfection; they’re about creating small moments of connection that help you and your family thrive.

Feeding at Work and Home

When you’re at home with your little one, it’s easy to find your own rhythm. You feed when they’re hungry until, eventually, a natural routine starts to form.

Returning to work after leave means adjusting that routine, and it’s okay if it takes a little trial and error.

Some mothers find that expressing milk in advance keeps things flowing smoothly, while others prefer to simplify with a clean, nutrient-rich formula like Bubs, which can be a real time-saver on busy days. Many families even combine breastmilk and formula depending on what works best for their schedules.

There’s no single “right way” to do it. What matters most is that your baby is nourished, happy, and thriving, and that you feel confident in your feeding routine as you transition back into your career.

Emotional Wellbeing and Connection

Those first few days back at work can really tug at your heartstrings. Physically, you’re at work, but mentally you’re wondering how your child is doing. Feelings of guilt, anxiety, and stress are normal as well.

But just because you’re back at work doesn’t mean you’re not a great parent. Here are a few ways to cope with any negative emotions and protect your mental health:

• Be mindful – Take a few deep breaths or short pauses throughout the day to center yourself and manage stress.
• Find peer support – Chat with other working parents who’ve returned to work for reassurance and shared tips.
• Set realistic expectations – Accept that some days will feel messy, and that’s okay; you’re doing your best.

When you get home, reconnect with your baby through skin-to-skin contact, cuddles, and consistent bedtime routines. These small acts can help both you and your little one feel calm and secure.

Self-Care and Handling the Unexpected

Sometimes (okay, more than sometimes), it’s easy for moms to put their own needs on hold while juggling a hundred other tasks. But you can’t pour from an empty cup. So, how do you make time for you?

Start with the essentials—sleep, nutrition, and little moments to recharge. If your partner can watch the baby for an hour or two, step away from the laundry and sneak in a snooze. Keep healthy snacks on hand for quick energy boosts, and try gentle movement or stretches to relieve tension.

Above all, remember: Setbacks happen, and that’s okay. Life won’t always go smoothly, but each hiccup is an opportunity to build resilience and confidence in your new role as both a parent and a professional.

Long-term Balance

Here’s some good news: Your routine will naturally adjust as your child grows, and before long, you’ll find a rhythm that fits your work life and family life perfectly.

Even still, it’s helpful to reevaluate now and then. Could mornings be smoother? Have your or your bub’s needs changed? Small tweaks can help you carve out a few extra minutes for playtime, cuddles, or self-care.

And it’s okay to celebrate the small wins. Whether it’s arriving at work a few minutes early, finishing the bedtime routine without tears, or sneaking in a chapter of your favorite book, give yourself a pat on the back (and maybe a bowl of your favorite ice cream).

Find Your Work Flow with Bubs

Returning to work after maternity leave is a big adjustment, but with planning, employer support, and a few helpful tips, you and your little love can thrive.

And when it comes to feeding, Bubs makes it easier. Our nutrient-rich, clean baby formulas give mothers peace of mind and flexibility so you can focus on bonding, career growth, and enjoying those special everyday moments together.

Give Bubs a try and see how simple, nutritious feeds can help working parents balance their responsibilities and family time with ease.

Sources:

1. Baby Center. How to negotiate a new work arrangement after maternity leave. https://www.babycenter.ca/a25018689/how-to-negotiate-a-new-work-arrangement-after-maternity-leave