Breastfeeding is a beautiful and natural way to nourish your baby, but it can become a challenge when you’re also managing a career. Many moms feel conflicted, wanting to give their baby the best start while staying dedicated to their professional aspirations.

But what if I told you that you can absolutely do both? You can continue breastfeeding while pursuing your career, and the key to achieving this balance lies in establishing flexible pumping routines early in your breastfeeding journey.

Notice I said flexible, not rigid. The goal is to create a routine that adapts to your baby’s feeding needs and your work demands, giving you peace of mind as you return to the workplace without compromising your commitment to breastfeeding.

In this post, we’ll dive into how you can build a flexible pumping routine that suits both your baby and your career, offering practical strategies to help you manage both seamlessly. This way, the transition back to work becomes smoother and far less stressful, allowing you to continue providing the healthiest option for your baby.

Why Early Routines Matter

When you begin breastfeeding, everything feels new and unpredictable. You’re learning how to get the perfect latch, decoding your baby’s feeding cues, and navigating sleepless nights. It might seem like the last thing you need is a pumping routine. However, establishing one early on is one of the most valuable steps you can take for your breastfeeding journey. It makes pumping second nature by the time you return to work, easing the stress of transitioning back into your career and minimizing the learning curve.

Key Benefits of Establishing Breastfeeding Routines Early

1. Improved Milk Production:
   A consistent feeding and pumping schedule helps signal your body to produce milk regularly. When your body knows when to expect feeding or pumping, it responds by maintaining or even increasing milk supply. Early establishment of routines can prevent common issues like low milk supply or engorgement.
   
   
2. Better Time Management:
   Balancing breastfeeding with other responsibilities, especially work, can feel overwhelming. A set routine helps you manage your time efficiently, ensuring that both your baby’s needs and your work commitments are met. You can plan your day around these routines, knowing exactly when you’ll need to feed or pump.
   
   
3. Increased Bonding Opportunities:
   When you know you have time set aside for feeding or skin-to-skin contact, you can focus entirely on your baby without distractions. This dedicated bonding time is essential for your baby's emotional development and strengthens the mother-child connection.
   
   
4. Reduced Stress:
   Knowing what to expect can alleviate much of the stress that comes with breastfeeding and pumping. Routines create a structured environment, which can help reduce anxiety and give you more mental space to enjoy the precious moments with your baby.
   
   

How to Establish An Effective Pumping Routines

1. Learn Your Baby’s Feeding Needs: 
   As your baby grows, their feeding needs will evolve, especially as you approach your return to work. On average, by about 5 weeks, babies consume between 25 and 30 oz (750 to 887 ml) of milk per day which is just about the largest daily milk volume your baby will ever need. The frequency and duration of feedings will depend on your baby’s age, development, and natural patterns. By closely observing these changes, you can adjust your pumping and feeding routine to ensure your baby continues to receive the nourishment they need. Whether you’re returning to work in the early months or later on, knowing your baby’s feeding needs will help you create a routine that fits both their needs and your work schedule, making the transition smoother for both of you.
   
   
2. Start Early:
   Begin setting up your pumping routine while you’re still on maternity leave at least 3 to 4 weeks before returning to work. Your maternity leave is the perfect time to start saving your breast milk. Every drop counts. Save them all for when you leave your baby with another caregiver. Remember, this routine should be flexible to accommodate growth spurts or changes in your baby’s need.
   
   
3. Incorporate Pumping Sessions:
   There are several effective ways to incorporate pumping into your daily breastfeeding routine and begin building a milk stash for your first days and weeks back at work.
   • Breastfeed on one side, pump on the other: This allows you to stimulate milk production while your baby feeds.
   • Pump between feedings: Squeeze in quick pumping sessions between regular breastfeeding to boost your supply
   • Pump at night: Don’t skip pumping just because your baby is asleep—this is when many moms start building their milk stash by pumping during quiet nighttime hours.
   • Double down on morning pumping: For most moms, the morning is when they produce the most milk, making it a great time to get a fuller pumping session in.
     
     
4. Use Tools and Resources:
   Leverage technology to help maintain your routine. Apps can track feeding times and pumping sessions, while timers and reminders can ensure you don’t miss a session. Consider joining a breastfeeding support group or community for encouragement and shared experiences. Additionally, Follow @BreastfeedingByDesign on Instagram for more strategies to increase your milk supply and seamlessly incorporate pumping routines as you return to work. This support can make a big difference in easing your transition back to your career.
   

Overcoming Common Challenges in Creating Routines

It’s normal to face challenges when establishing a routine. Unpredictable baby behavior, fluctuating milk supply, work demands, and sheer fatigue can all make sticking to a schedule difficult.

1. Stay Flexible:
   Your routine doesn’t have to be rigid. Be open to adjusting it as your baby grows or as your work schedule changes. Flexibility is key to sustaining a routine that works over time.
   
   
2. Adjust for Growth and Development:
   Remember, your baby’s needs will change as they grow. What worked during the newborn phase might not work at three months. Be ready to adapt your routine to meet your baby’s evolving needs.
   
   
3. Communicate with Your Employer:
   Make sure to communicate your needs to your employer. Whether it's requesting designated pumping breaks or a private space, most employers are legally required to provide reasonable accommodations for breastfeeding mothers.  If you're unsure how to approach this, review our 5 Essential Things You Need to Know About Pumping at Work.
   
   

Tips for Maintaining Your Routine at the Workplace

Returning to work after maternity leave can be daunting, but maintaining your breastfeeding routine is possible with some planning and communication.

1. Communicate Your Needs:
   Don’t be afraid to talk to your employer about your pumping needs. Most workplaces are legally required to accommodate breastfeeding employees by providing break time and a private, clean space to pump.
   
   
2. Optimize Your Environment:
   Find a comfortable and private space for pumping at work. Personalize it with photos of your baby or calming music to make it a more pleasant experience.
   
   
3. Develop a Pumping Schedule:
   Align your pumping schedule with your work breaks. Aim for at least two pumping sessions during an 8-hour workday to maintain supply.
   
   
4. Make Pumping Efficient:
   Wear easy-access clothing, use a hands-free pump, and consider investing in a second set of pump parts to avoid cleaning between sessions. Efficiency can reduce stress and make it easier to stick to your routine. To make sure you're fully prepared, check the 9 Essential Pumping Items You Need for Effective Breast Milk Removal.

Conclusion

Establishing routines early in your breastfeeding journey can provide the balance, predictability, and peace of mind needed to manage both your baby’s health and your career goals. By creating a consistent breastfeeding and pumping schedule, you’re setting yourself up for success, whether you’re at home or at work.

If you’re ready to learn more about how to seamlessly integrate breastfeeding and pumping into your busy life, join the Pumping by Design interest list. today and take the first step toward a more empowered breastfeeding journey!