Returning to work after maternity leave can feel like switching from one boss to another. At home, your tiny supervisor ran the show with no clocking out. Back at work, your actual boss is waiting for you to pick up where you left off.
It can take time to slip back into work mode after months of baby time. The mix of relief, guilt, pride and exhaustion can feel a lot, and completely normal.
You might even enjoy the small freedoms again like putting your adult pants on or using the bathroom without an audience.
This checklist brings together some considerations and advice if you are returning to work soon.
Section 1: Breastfeeding and Pumping Prep
Breastfeeding at work takes a little planning. Pumping in a new environment feels different, so easing into it can make the transition smoother.
☐ Prepare a pumping bag Bottles, nursing cover, snacks, and nursing pads.
☐ Get a cooler bag A reliable cooler bag like the Princeton Milk Storage Cooler Bag can keep breastmilk cool for up to 12 hours.
☐ Pack some spare clothes Leaks and spills happen. A spare top and bra can save the day when things get messy.
☐ Choose the right bra A well fitted (but not tight) bra like the 9months Maternity Seamless Bra helps you stay comfortable through long work days.
💡️ Supermom tip: Practice pumping in your work clothes beforehand. They won’t be as comfortable as your home nursing outfits.
📖 Related read: If you are figuring out your pump timing, read our pumping guide with a free printable to help you stay on track.
Section 2: Childcare Arrangements
Dropping your little one at childcare before work can feel like a new adventure for both of you. They get a whole day of fun, friends and discovery, and you get the sweetest moment waiting for you later: that big, bright smile and those tiny arms running toward you at pick-up.
Here are some ways to make the transition easier:
☐ Clarify daily routines Confirm drop off and pick up timings with your caregiver.
☐ Help caregivers understand your baby Share any preferences or routines so your little one feels secure in a new space.
☐ Prepare the essentials Pack a weekly bag with diapers, extra clothes, and other basics
☐ Align with your village Talk through responsibilities with your partner or family so everyone knows their role
💡 Supermom tip: Before going back to work, do a trial week with part time hours if possible. It helps both you and the baby adjust slowly.
Section 3: Morning and Evening Routines
Workdays and parenting days require two different types of energy. Here are some things you and your partner can prepare for smoother mornings and calmer evenings:
☐ Plan your outfits Lay out your outfit and your baby’s outfit the night before so mornings are less rushed.
☐ Pack tomorrow’s daycare bags Diapers, milk, extra clothes and comfort items.
☐ Prepack your pump parts Put them in a small a zip pouch, so nothing gets forgotten in the rush.
☐ End the night with small resets Refill bottles, wash pump parts and load the drying rack before you wind down.
☐ Make room for connection Spend a few calm minutes reconnecting with your baby before bedtime.
☐ Give yourself space to rest Not everything needs to be done in one night.
💡Supermom tip: Keep a small morning station by the door with keys, cards, pump parts and daycare bags so you can grab everything in one go instead of doing laps around the house.
Section 4: Emotional Wellbeing
Returning to work brings a mix of emotions, and all of them are valid. This is a season of adjustment, and giving yourself compassion along the way can make the transition gentler for you and your baby.
☐ Let yourself feel everything Excited, nervous, guilty, relieved. It’s all normal. This is a transition, not a test.
☐ Remember you’re more than one role Work doesn’t take you away from motherhood. It reconnects you with the parts of yourself you’ve paused.
☐ Build gentle routines Simple morning hugs, pick-up rituals, or bedtime chats help everyone feel grounded.
☐ Lean on your village Ask for help early. You’re not meant to do this alone.
☐ Celebrate small wins A smooth drop-off, a good meeting, a quiet moment. Let the little victories count.
☐ On hard days, offer yourself grace Some days will feel heavy. It doesn’t make you any less of a mom; just human.
️💡Supermom tip: Join our community groups for support from mothers going through the same transition. You will be surprised by how many “me too sis” messages come in when you share how much you miss your little one.
Section 5: Workplace Prep
A few steps can help you settle into the rhythm of work. Set realistic expectations for your first few weeks. Your brain is still switching between baby mode and office mode.
☐ Align early with your manager A quick check in on tasks and priorities can help everyone settle into a clear rhythm.
☐ Protect your pumping time Block your pumping times in your calendar so colleagues know when you are unavailable.
☐ Prepare snacks and water Breastfeeding and pumping require more energy than most people think.
☐ Give yourself some room to adjust Your pace will return with time. You are not behind. You are easing back into your flow.
💡Supermom tip: Consider a mid-week return to give yourself breathing space. You can clear some emails and catch up before the weekend. This can help you feel more refreshed and focused when Monday comes.
Let MomGenie Create Your New Schedule
Going back to work is a big adjustment, but you do not have to figure it out alone. Share your new work hours, childcare details and pumping times with your personalised AI assistant MomGenie. It can help to build a simple routine to help you ease into your new rhythm with confidence.
