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Returning to work after maternity leave is a major transition—one that comes with a mix of emotions. Some moms feel excited to get back to their careers, while others experience anxiety, guilt, or even dread. No matter how you feel, you’re not alone, and with the right preparation and support, this transition can be manageable.

This guide will walk you through everything you need to know about going back to work after maternity leave, from preparing for your return to navigating your first day back and maintaining work-life balance. We’ll also cover your rights as a working mother, address common questions, and highlight resources for Pennsylvania families, including our Working Families Toolkit, which provides valuable support for working parents.

Before your first day back, having clear and confident conversations with your employer can help set expectations and ease your transition. Below are sample conversation starters and scripts you can use when discussing your return date, flexibility, lactation accommodations, and workload expectations.

Communication with Employer

Before your first day back, reach out to your employer to:

Confirm your return date

Review policies for remote work & flexibility

Talk about workload expectations so you’re not overwhelmed on day one. Many employers recognize the challenges new moms face and are willing to accommodate. If your employer isn’t sure how to support you, share our Employer Toolkit or our Accommodations & Support for Pregnant and Breastfeeding Workers guide, which provides best practices for family-friendly workplaces in Pennsylvania.

Example 1: Asking About Remote Work Options
"Hi [HR Contact/Manager’s Name], I wanted to check in about our company’s remote work policies for returning parents. As I transition back to work, I’d love to explore the possibility of working from home [one or two days per week] to help balance child care and work responsibilities. Could we discuss what options might be available?"

Example 2: Requesting Lactation Accommodations
"Hi [HR Contact/Manager’s Name], as I prepare to return, I wanted to discuss lactation accommodations. I’ll need a private space to pump during the workday, and I’d love to understand our company’s policies on this. Could you let me know what arrangements are available?"
 

Talk About Workload Expectations

Managing expectations about your workload before returning can help prevent stress and burnout.

Share resources with your employers

 

Determine Child Care Arrangements

One of the biggest challenges of returning from maternity leave is securing reliable child care that fits your family’s needs and schedule. Child care decisions can feel overwhelming, especially when you’re balancing work responsibilities and ensuring your baby is in a safe, nurturing environment.

Starting your search early—at least a few months before your return date—can help ease stress and give you time to explore different options. 

Child Care Centers & In-Home Child Care Providers

• Pros: Licensed facilities with structured schedules, socialization opportunities for your child, and trained staff.
• Cons: May have long waitlists, rigid drop-off/pick-up times, and higher costs.
• How to Find One: Use Pennsylvania’s COMPASS portal to search for licensed child care providers near you.

Nannies & Family Caregivers

• Pros: One-on-one care in your home, more flexible scheduling, and reduced exposure to illness.
• Cons: Higher costs for nannies, and not all family caregivers can commit long-term.
• How to Find One: Check caregiver referral services like Care.com, ask within local parenting groups, or consider sharing a nanny with another family.

Back-Up & Emergency Child Care Options

• Pros: A great solution when your regular care provider is unavailable due to illness, holidays, or unforeseen circumstances.
• Cons: Availability may be limited on short notice.
• How to Find One: Some employers offer back-up care benefits. If yours does not, you can explore on-demand care platforms like Sittercity or local care agencies.

Logistics & Planning

The first few weeks returning from maternity leave will be a significant adjustment—not just for you, but for your baby as well. A little advance planning can help ease the transition and reduce stress, allowing you to focus on both your job and your baby’s well-being. Here’s how to set yourself up for success:

1. Do a Few Trial Runs Before Your First Day Back

• Wake up at your new schedule. If you need to be out the door by 7:30 AM, start waking up at that time a week before your return.
• Practice the full daycare drop-off routine. Pack the baby’s bag, drive to daycare, drop them off, and head home or to a coffee shop to simulate your workday.
• If a family member or nanny is watching your baby, do a trial care day. Leave them with the caregiver for a few hours to help both of you adjust.
• Time your commute. If you're going into an office, see how traffic patterns look at the time you’ll be leaving.

2. Ensure Your Baby is Comfortable with Feeding Changes

• Start introducing a bottle at least 2-3 weeks before you return. Let a caregiver or partner do the feeding to get your baby used to taking milk from someone else.
• Test different bottle types if needed—some babies are picky!
• If pumping at work, build a freezer stash. Having a backup supply of breast milk can ease your transition.
• If formula-feeding, stock up on bottles and formula supplies.

3. Gather the Necessary Child Care Supplies

• Diapers & wipes (enough for a full day or week, depending on storage space)
• Labeled bottles & formula/breast milk (most require labeled containers)
• Extra outfits (blowouts happen!)
• Sleep sack or swaddle (if your daycare allows them)
• Comfort item (if permitted, like a small blanket or pacifier)
• Diaper cream, sunscreen, or other needed products (with permission forms if required)

Managing Emotions and Separation Anxiety

One of the biggest challenges of returning to work is separation anxiety—not just for your baby, but for you too. It’s completely normal to feel emotional leaving your baby for the first time, and these feelings may linger for a while. Here are a few strategies to manage those emotions and ease the transition for both you and your little one:

 

Start with Shorter Days if Possible

• Half-days: You can return to work for a few hours on your first day to gauge how things go. This gives you time to ease back into your responsibilities without a full day away from your baby.
• Remote work: If you’re able to work from home, try splitting your time between office and home to maintain that connection with your baby while still getting work done. Some employers may allow flexible hours, so you can start with a half day of remote work before transitioning to full-time in-office work.

Stay Connected, But Set Boundaries

It’s natural to want to check in with your baby during the day, but constant texting or calling the caregiver can increase your anxiety. Set reasonable boundaries for checking in—maybe once in the morning and once in the afternoon. Constantly worrying about your baby can make it harder for you to focus on your job. Instead, trust your caregiver and know that they have your baby’s best interests in mind.

Bring a Comfort Item

Making Your First Day Smoother

Arrive Early to Settle In

• Get into the right mindset without feeling rushed.
• Take a few minutes to breathe and refocus after the emotional start of the day.
• Make sure everything is organized and you have time to address any urgent matters.

Prioritize Essential Tasks and Avoid Overloading Your Schedule

The first day back should not be about catching up on everything you missed during your leave. Instead, focus on prioritizing the most important tasks to get yourself back in the swing of things. If possible, ease into your workload with smaller, manageable tasks to avoid feeling overwhelmed. Here's how:

• Break down tasks: Tackle one thing at a time. Starting with low-pressure tasks can help you ease back into the rhythm of work.
• Set realistic expectations: Don’t try to do everything at once. Communicate with your manager about your priorities and workload for the first week or two. They will likely be understanding and help you adjust to a manageable pace.
• Delegate where possible: If you're part of a team, don’t be afraid to delegate non-urgent tasks until you’re fully back up to speed.

Give Yourself Grace

• Accept that things will take time: You’re adjusting to a big change, so don’t be too hard on yourself if you’re not operating at 100% right away.
• Ask for help when needed: Whether it’s support from a colleague or a few extra days of adjusting your schedule, don’t hesitate to ask for help. Your employer should be supportive during this transition.
• It’s okay to feel out of balance: Returning to work after maternity leave is a balancing act. There will be days where you feel on top of things, and days where you feel like you’re behind. Don’t let the tough days make you feel like you're failing.

Returning to work after maternity leave comes with unique challenges, and it’s essential for new mothers to be informed about their rights in the workplace. Both federal and state laws protect working mothers and ensure they have the necessary accommodations to care for their child while balancing their professional responsibilities. Whether it’s lactation accommodations, paid leave, or flexible workplace policies, understanding these rights can help ease the transition back to work. Plus, knowing your rights as a new mother can help you advocate for yourself!

Lactation Accommodations at Work

• Federal and PA laws require employers to provide reasonable break time and a private space (not a bathroom) for pumping.
• Discuss your lactation needs with HR before your return.
• If your employer isn’t aware of the law, refer them to our Accommodations & Support for Pregnant and Breastfeeding Workers guide.

Paid Leave & Workplace Policies

• Your job may be protected under the Family and Medical Leave Act (FMLA) if you qualify.
• Some PA employers offer additional paid leave—check with HR.
• If you need more time, discuss unpaid leave or part-time options.

How Employers Can Support Returning Moms

Employers have a crucial role in supporting mothers who are returning to work after childbirth. By offering thoughtful policies and resources, employers can help ease the transition back to the workplace and ensure that working mothers feel supported and valued. Here are several ways employers can make a difference:

• Providing flexible work options - Flexible work arrangements can be a game-changer for mothers returning to work. Employers can offer flexible hours, remote work options, or even part-time schedules to accommodate the demands of motherhood. Flexibility allows moms to balance their professional responsibilities with caregiving duties, reducing stress and increasing job satisfaction. Providing this flexibility can also help retain valuable talent by showing that the employer understands and values the needs of their employees.
• Offering paid parental leave -  Paid parental leave is essential for new mothers to recover from childbirth and bond with their babies without worrying about financial stress. Employers who offer paid leave demonstrate their commitment to supporting their employees' family needs. This policy can help new moms return to work feeling more rested and focused, rather than overwhelmed by the challenges of balancing work and a newborn. By prioritizing paid parental leave, employers contribute to a healthier and more productive workforce.
• Supporting child care benefits - Access to affordable and reliable child care can be a major barrier for mothers returning to work. Employers who provide child care benefits, such as on-site child care services, subsidies, or partnerships with local care providers, can alleviate this concern. Offering child care support can make a significant difference in the lives of working parents, ensuring they can focus on their jobs without the stress of finding quality care for their children.
• Fostering a supportive work environment - A supportive workplace culture is essential for new mothers to feel welcome and valued. Employers can create an environment where open communication is encouraged, and where employees feel comfortable discussing their challenges and needs as they transition back to work. Implementing lactation rooms, offering breastfeeding breaks, and supporting mental health services are just a few examples of how employers can create a nurturing atmosphere that helps mothers succeed in the workplace.
• Encouraging career development and growth - Returning moms may worry about falling behind in their careers after taking time off. Employers can help ease these concerns by offering mentorship opportunities, training, and pathways for advancement. This not only supports mothers' career development but also demonstrates that the employer is committed to providing equal opportunities for growth, regardless of parental status.

For Pennsylvania employers looking to enhance their policies and provide better support for returning moms, we encourage you to explore our Employer Toolkit. This resource offers practical ideas, best practices, and guidance to create a more inclusive and supportive workplace for working mothers.

How do I get back to work after having a baby?

Start by communicating with your employer and securing child care. Take it one step at a time—practice your routine with trial runs, organize your baby’s supplies, and ensure you’re ready for your new daily schedule. Prepare yourself mentally and physically for the transition.

Can you quit your job after maternity leave?

Yes, you can quit after maternity leave, but be sure to review your employment contract. Some companies require a notice period or repayment of benefits if you leave right away. Check company policies before making any decisions.

Should I go back to work after maternity leave?

This is a personal decision based on financial, career, and family priorities. Consider your family’s needs, your job goals, and whether returning is the best option. It’s okay to reassess your choice as circumstances change.

What questions should I ask when returning from maternity leave?

Ask about flexible work schedules, pumping accommodations, and any support for easing back into your role. It’s also helpful to discuss professional development opportunities if you’ve been out for an extended period.

What percent of mothers return to work?

Around 75-80% of mothers return to work within a year after childbirth, with many opting for part-time or flexible schedules. The decision depends on personal, financial, and caregiving factors.

How do I prepare for my first day back after maternity leave?

Plan ahead by setting realistic expectations and preparing your baby’s care. Do a trial run of your routine and give yourself extra time in the mornings. Remember to be kind to yourself—it’s a big transition.

Can I request a flexible schedule when returning from maternity leave?

Yes, many employers offer flexible work options. Discuss your needs with your employer, such as adjusted hours or remote work, to maintain work-life balance as you transition back to the office.

What are my rights for breastfeeding at work?

Federal law requires employers to provide reasonable break times and a private space (other than a bathroom) for breastfeeding or pumping. Check with your employer to understand the accommodations available to you.

How do I manage separation anxiety when going back to work after maternity leave?

Ease into the transition by preparing yourself emotionally and staying connected with your baby’s caregiver. Bring a comforting item to work and remind yourself that your baby is well cared for.

Where can I find child care resources in Pennsylvania?

Check out the Working Families Toolkit for resources on finding quality child care and financial assistance programs in Pennsylvania. The toolkit offers guidance on local child care options and subsidies to help with costs.

Returning to work after maternity leave is a big change, but you don’t have to navigate it alone. With the right planning, support, and workplace policies, you can successfully transition back while balancing work and family life. It’s important to remember that you are not the only one going through this transition—many working parents face similar challenges, and there are resources and communities to support you every step of the way. Employers who prioritize family-friendly policies, along with accessible child care and workplace accommodations, can make a world of difference in how smoothly this transition goes.

If you’re a Pennsylvania working parent, explore our Working Families Toolkit for resources on child care, workplace accommodations, and financial assistance. This toolkit can help you find the support you need to thrive both at home and in your career. Your journey back to work is unique, and it’s okay to take things one step at a time. Remember, you’re not just returning to work—you’re building a stronger, more balanced life for yourself and your family. You've got this, and the resources are here to help you succeed!