Tips for New Mums to Maintain a Work-Life Balance Post-Maternity Leave

Returning to work after having a baby creates unique challenges for new mothers. You might feel excited to reconnect with your career. You may also feel anxious about balancing work and your new family life. A healthy work-life balance is key to your well-being and your family’s happiness. 

According to the Maternal Health in the Workplace report, over 90% of women encounter major hurdles when returning to work. While more than 50% of mothers are eager to return to work, 51% are overwhelmed and nervous. Child care (35%), managing workload with other duties (32%), and potential career progress (30%) were key pitfalls ahead of returning to work.

Finding the balance between these career challenges and new family responsibilities takes planning and support. Here are some tips to help you navigate this new chapter.

Setting Realistic Expectations

The journey back to work won’t be perfect from day one. It also doesn’t necessarily have to be an all-or-nothing affair. Consider easing yourself back into your role gradually. Ask your employer if they can allow a phased return. 

This could mean starting with fewer hours or working reduced days initially. This approach allows you to adjust to your work responsibilities while having ample time for your baby. Most mothers need about four to eight months to feel comfortable with their new routine. This adjustment period is only natural. 

You might experience mixed emotions, including guilt, anxiety, or sadness. These feelings don’t make you a bad mother or employee, they’re part of the process. Remember that finding your rhythm takes time. Some days will flow smoothly, while others might feel overwhelming. Accepting this reality helps reduce pressure during the transition.

Regular communication with your employer is essential. Before you rejoin, plan a meeting with your manager. Discuss your needs and expectations openly. Explore flexible working arrangements that might be available. Many employers now acknowledge the importance of uplifting working mothers. 

Remember, your employer will likely assume you’ll take 52 weeks of leave. If you plan to return earlier, giving at least eight weeks’ notice is necessary. Also, if you’re unwell when your leave ends, according to gov.uk, you can take sick leave, just as you would. During this period, you can collect Statutory Sick Pay (SSP) of around £116 per week for over 25 weeks.

Creating a sustainable childcare plan

Reliable childcare forms the foundation of your return-to-work strategy. Options include nurseries, childminders, nannies, and family support. Research each choice based on your budget, location, and comfort level.

Planning for feeding your baby while you’re at work requires thought. Think about your options beforehand. Will you continue breastfeeding? Will you pump and store breast milk? Or will you use the formula? A feeding plan will help you balance your time and energy responsibly If you choose to breastfeed, know your rights at work. 

In the UK, employers are required to support breastfeeding mothers. This involves offering suitable facilities for pumping and allowing for necessary breaks. Breastfeeding Support reveals your workplace should legally provide a space for you to rest and even lie down if needed. 

Employers aren’t obligated to offer paid breaks for breastfeeding or expressing milk. But, you can request a private and safe area, not a toilet or sick room, to express milk comfortably. For mothers who opt for formula feeding, it’s advisable to research formula options carefully, as quality and safety vary. 

Some parents check reviews, ingredient lists, and safety records before deciding on a brand. It’s worth noting that in the United States, certain baby formula brands have been the subject of discussions and NEC lawsuits. The litigation has revealed that several cow milk-based formulas may increase the risk of necrotizing enterocolitis in premature infants. 

According to TorHoerman Law, as of March 2025, over 660 new litigation claims are pending. This serious intestinal condition has prompted many parents to research formula options more thoroughly. While this issue has been more widely reported in the US, it highlights the importance of being a well-informed consumer. 

Additionally, always consult healthcare professionals about the best feeding choices for your baby. Invest in a reliable breast pump and learn efficient pumping and storage techniques. This will help you maximise your time and ensure you have an adequate milk supply for your baby. 

Furthermore, have a backup childcare plan for sick days or emergencies. This might include trusted family members, backup care services, or reciprocal arrangements with other parents.

Self-care is not selfish

Amidst the demands of work and motherhood, remember to prioritise your well-being. Schedule some time for self-care, even if it’s just for a short period each day. This could include anything that lets you unwind and recharge. Taking care of yourself will enable you to better care for your family.

Set boundaries between work and home by turning off notifications during family time. Mothers should establish clear boundaries to lower stress levels and improve work efficiency. Make sleep a priority whenever possible. Sleep deprivation affects your mood, productivity, and health. Take turns with your partner for late-night duties when feasible.

Building a robust support system

You don’t have to navigate this journey alone. Build a strong support network around you. Talk openly with your partner about sharing childcare responsibilities and household chores. Clear expectations prevent resentment and ensure a fair division of household tasks. 

Lean on family members for help when possible. Their support can make a significant difference. Connect with other working mothers. Join nearby support clubs or online spaces for new mums. Sharing your stories and getting guidance from others who understand the hassles can offer emotional relief and constructive advice. 

Finally, consider your childcare options carefully. Research a reliable childcare arrangement that fits your work schedule and family needs. This might include a nursery, a childminder, or a nanny.

Commonly asked questions

Q1. How can I manage mum guilt when I return to work?

Mum guilt is natural. Try reframing your thoughts—working provides for your family and models resilience. Share quality moments when home, find supportive fellow working mums, and remember that a happy mum ultimately means happier children. You’re doing amazingly well!

Q2. How early should I start looking for childcare before returning to work?

Start researching childcare options at least 3–4 months before your planned return date. Popular nurseries often have waiting lists, especially for infant spots. Schedule visits, check references, and arrange settling-in sessions. This timeline gives you space to find alternatives if your first choice isn’t available.

Q3. What are the safest baby formula brands in the UK?

Check NHS-approved brands like Aptamil, Hipp Organic, Kendamil, NannyCare, or SMA. Avoid imported products as they’re not regulated by UK standards. Experts urge the government to launch its low-cost formula to combat the high prices and limited choices. Always consult your GP, especially for premature babies, as ingredients vary.

Returning to work after maternity leave is a significant adjustment. However, finding balance as a working mother requires patience, planning, and support. However, the perfect balance rarely exists. Instead, aim for arrangements that work for your unique situation. By implementing these tips, you can handle the transition more smoothly. 

Remember to be gentle and kind to yourself during this phase, and cherish the smaller milestones along the way. With time, you’ll develop strategies that help you thrive professionally and as a parent. Your journey may have challenges, but it also offers opportunities for growth and fulfilment in all areas of your life.

Top photo by Ketut Subiyanto via Pexels