Back to Work: Easing the Transition After Maternity Leave

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So, you’re pregnant or newly postpartum, and already thinking ahead about what it’s going to look like when you return to work after maternity leave?

First of all, let’s just pause and give you credit for that kind of forethought. Because friend, this is exactly how you set yourself up for a more supported, more intentional postpartum experience. And the truth is? Most people don’t talk enough about what that transition really looks like.

Returning to work after having a baby isn’t just a logistical shift. It’s an identity shift. A full-body, full-soul, redefinition of who you are and how you move through the world.

And while you can’t prepare for every twist and turn (hello, unpredictable nap schedules and milk leaks), there are some powerful ways you can start laying the groundwork now, before baby arrives or in the first few months of postpartum, so you’re not completely blindsided.

It’s Not “Back to Normal”, It’s “Forward Into New”

Let’s get something out of the way right now: you are not going back to who you were before baby. That version of you didn’t know what she knows now. And that’s not a loss, it’s evolution.

A lot of my clients tell me they’re eager to return to work because they miss their old routines, their coworkers, or just the feeling of being really good at something other than keeping a baby alive. Totally valid.

But the biggest emotional hiccup comes from trying to “bounce back” instead of honoring the growth you’ve gone through. This transition isn’t about reclaiming the old you. It’s about integrating this new version of yourself, the one who is both a parent and a person, into your life going forward.

And that takes preparation, grace, and maybe a little help (hi, I’m here for that).

Lessons From a Doula Who Tried to Go Back Too Soon

Let me be real with you for a second. When I had my baby, I thought I could just hop right back into being an overnight doula. I’d done it before. I knew the rhythms. I had systems.

But I didn’t plan for the emotional upheaval, the milk leaks, the sleep deprivation, or the calls from my husband who was suddenly expected to manage the middle-of-the-night chaos with no practice, because I hadn’t let him get involved ahead of time (anxiety brain is real, okay?).

After a few gut-wrenching nights, I had to admit it: I wasn’t ready. And once I gave myself permission to pause, everything shifted.

I didn’t go back to work until about the one-year mark. By then, I was getting more sleep. I felt more like myself. And instead of returning out of necessity, I returned because I wanted to. I needed something that was just mine, and supporting families gave me joy.

When I did return, we planned ahead. My husband took over nighttime care like a pro. I had a pumping plan that actually worked for my schedule. And best of all? There were no frantic calls, no chaos. Just clarity and calm (well… mostly).

How to Start Preparing Before Baby Arrives or Postpartum

If you’re pregnant and thinking ahead, here are a few ways you can start preparing now for a smoother return to work after maternity leave:

1. Map Out Your Support System - Who’s your village? Who’s helping with meals, pickups, or emotional check-ins? Whether it’s your partner, a postpartum doula, or a trusted friend, you’re going to need backup.

✨ Doula Deb Tip: Check out my First Year Support Program if you want built-in, personalized postpartum support that evolves with your baby’s needs, and yours.

2. Start Talking About Division of Labor Early - If you have a partner, now is the time to talk about who does what, and how that might need to shift when you both go back to work. Don’t assume it’ll just sort itself out. It won’t. Get clear, write it down, and revisit the plan often. Fair does not mean equal, but it should feel balanced.

3. Practice Feeding Transitions - Whether you plan to breastfeed, bottle-feed, or combo feed, you’ll want to know how your baby responds to those methods before you return to work. It’s not uncommon for exclusively breastfed babies to struggle with bottle refusal, or for pumping to take some time to figure out.

✨ Doula Deb Tip: Start practicing with pumping and bottle-feeding around 4–6 weeks if it feels right. And make sure your partner is doing some of the feedings so your baby gets used to their rhythm too.

4. Build in Recovery Routines - Just because maternity leave ends doesn’t mean the recovery process is over. Your body, mind, and nervous system are still recalibrating. Plan for sleep wherever you can get it. Even 30-minute naps are gold.

✨ Pro Tip: Grab my free Postpartum Logistics Checklist to plan for baby care, meal prep, and household tasks, all in one place.

5. Design Drop-Off and Reconnection Rituals - Even if you’re not using daycare, you’ll want ways to say goodbye and reconnect after being apart. This helps your baby feel safe and helps you make the transition emotionally. It could be a song, a cuddle, or a “see you soon” kiss. The magic is in the consistency.

What If My Baby Isn’t Sleeping Yet?

Here’s the deal: most babies are not sleeping through the night at 4 months, and that’s usually when you’re expected to go back to work. It’s rough, and it’s not your fault.

If you’re heading back soon, now’s a great time to start building sleep foundations. That doesn’t mean full-on sleep training. It means practicing consistent routines, adjusting wake windows, and slowly helping your baby stretch those sleep periods.

✨ Want help with that? I offer sleep consults that are gentle, supportive, and totally personalized to your baby’s age and temperament.

You Don’t Have to Do This Alone

If your return-to-work date is looming, or even just floating in the distance, and you’re starting to feel the pressure, I want you to know this:

You don’t have to figure it all out by yourself.

This is where real postpartum support makes all the difference. From sleep help to daily routines to navigating your identity shift, I’ve got your back.

✨ Ready to get the support you deserve?

• Book a free 15-minute call

• Explore the First Year Support Program

• Download your free postpartum planning checklists

Final Thought

Returning to work after maternity leave is not just about schedules and childcare; it’s about redefining who you are now. Be gentle with yourself. Make a plan that leaves space for grace. And remember: you’re not going back to normal, you’re moving forward into something new.

And I promise, you’ve got this.

Warmly,
Doula Deb