Returning to work after having a baby is a monumental change, filled with mixed emotions and challenges. Balancing your professional responsibilities, parenting duties, and household chores can feel overwhelming. Add in the guilt about not being “enough” in either role, and it can seem like an impossible juggling act. But rest assured, these feelings are normal. With organisation, realistic expectations, and a balanced routine, you can navigate this transition with confidence.

1. Acknowledge and Manage Parental Guilt

It’s natural to feel guilty when returning to work—concerns about missing milestones or not being there for your child are common. The key is to acknowledge this guilt without letting it control you.

• Reframe Your Perspective: Working provides for your family and offers your child valuable social interactions in childcare.
• Celebrate Small Wins: Focus on quality time, whether it’s a morning cuddle or bedtime story.
• Quality Over Quantity: Make the most of the time you have, leaving work behind when you’re at home.

2. Balancing Chores and Family Time

Juggling household tasks with work and parenting can leave you feeling swamped. The key is to prioritise what matters most.

• Divide and Delegate: Share chores with your partner or delegate tasks to others, even outsourcing cleaning services if possible.
• Create a Realistic Routine: Set achievable daily goals and focus on one task at a time.
• Involve the Kids: Encourage children to help with simple chores, teaching responsibility while making it a family activity.

3. Embracing Adult Time Without Guilt

After returning to work, it’s okay to enjoy adult time and moments of quiet. Taking care of yourself benefits both you and your family.

• See It as Self-Care: Time for yourself recharges you, making you more present and patient as a parent.
• Find Joy in Little Moments: Use your commute for a podcast or some quiet time.
• Release the Guilt: A fulfilled parent is a better parent, so prioritize your well-being.

4. Managing Breastfeeding and Childcare Logistics

If you’re breastfeeding, coordinating pumping and childcare can be a challenge, but planning ahead makes it easier.

• Establish a Pumping Schedule: Work with your employer to align pumping times with your baby’s routine.
• Plan Drop-Offs and Pick-Ups: Have a set routine for mornings and evenings, and coordinate with your partner or family for extra support.
• Pack Ahead of Time: Prepare childcare bags the night before to minimize morning stress.

5. Building a Strong Support Network

You don’t have to do it all alone. A solid support system makes a big difference in balancing work and family life.

• Connect with Other Parents: Share tips and support with fellow working parents.
• Communicate with Your Employer: Many workplaces now offer flexible hours or spaces for pumping—don’t hesitate to ask.
• Ask for Help: It’s okay to reach out to friends or family for help with childcare or just to talk.

Our Final Thoughts

Returning to work as a parent is a big transition, full of emotions, from guilt to relief and even joy. Set realistic expectations and communicate with your partner about what each of you needs. Everyone’s “new normal” will look different, and there is no perfect formula for balancing home and work life. Embrace the journey, let go of the guilt, and remember that you’re doing an amazing job.