Maternity to Work Transition

10 practical tips for returning to work after maternity leave

As a sleep consultant, I hear from so many mums when the end of their maternity leave is looming. They start to panic about how on earth they’re going to juggle the logistics of their new routine, focus at work on limited sleep, and handle the emotional rollercoaster that comes with separation.

Going back to work is a big deal and, as such, it should be given a lot of thought. But with plenty of preparation—and the right conversations with the right people—it can become an exciting journey for both you and your child.

1. get yourself and your child onto the new routine ahead of your return

Maternity leave can be a wonderful time of lazy mornings, afternoon naps, and relaxed schedules—especially if you’re off with your first child or older siblings are already in childcare. But even if you’re starting to crave a bit of normality and routine, the transition back to work is likely to be a shock to the system!

Around 1–2 weeks before your return, start adjusting your body clock to your new work schedule. Begin waking up at your new time, and have meals (for both you and your baby) at similar times—especially breakfast and dinner. Stick to good sleep hygiene in the evening, and try to get into bed at a reasonable hour, no matter how long your to-do list is.

Depending on the type of childcare you’ll be using, you may also need to adjust your baby’s nap schedule to align with their new routine—such as a nursery’s timetable. It’s best to do this in advance, so you’re not dealing with an overtired or out-of-sync baby and trying to manage your own transition. Talk to your childcare provider and work out a compromise that works for everyone, then start implementing it a few weeks early.

Still exhausted from night wakings? If your baby is 4–6 months or older, you could be getting much longer stretches of sleep. Consider implementing sleep strategies that align with your parenting values. Try my free resources for tips and methods to improve sleep, or get in touch for 1:1 support—covering everything from bedtime routines and overnight wakings to wake windows and nap consolidation.

2. keep the rest of your schedule free

The last thing you need is more stress on top of what might already feel like a huge transition. You’re likely to feel overwhelmed during this period, so keep your diary as clear as possible and avoid scheduling other big events around your return to work.

Build in some rest time for yourself, your partner, and—most importantly—some much-needed reconnection with your child, who you’ll no doubt be missing!

3. take time to find childcare you love

Everyone’s childcare needs are different. Do you need longer hours or flexibility on days? Does your child have specific needs or a personality that would suit one type of care over another? Start thinking early about your priorities and how factors like location, cost, and type of care will affect your daily life as a working mum.

One thing that’s always true: you need to love your childcare provider. You must trust that whoever is caring for your child will provide not only everything you expect—but more. When you’re confident your child is safe and happy, it will go a long way to ease any guilt about returning to work.

4. adjust your expectations

You’ve gained many new skills since becoming a parent—but you’re not superhuman. What you could fit in around work before having a baby simply may not be possible now.

Shifting your mindset from “independent professional” to “working parent” can help avoid feelings of failure. It’s all about prioritising what matters most and making small lifestyle tweaks to protect those priorities. Whether it’s switching to online shopping, hiring a cleaner, or finding a child-friendly gym—delegate, outsource, and accept help wherever possible, especially in those early weeks.

5. have a backup plan and support network

Expect many sick days in the first few months, as your baby’s immune system develops. That’s why a solid support network is vital—whether it’s family members, a second source of childcare, or friends with opposite work schedules.

It’s also helpful to talk to other parents in your field. Chances are, they’ve been through it too, and might have useful industry-specific tips to help make your transition smoother.

6. prep like a boss

If there’s one thing you learn with little ones, it’s that nothing ever goes to plan—especially in the mornings! Anything that streamlines your routine will help make things less stressful and more enjoyable. The more prepared you are, the more likely your day will run smoothly. A relaxed parent = quality time with your child before you leave.

Top tips:

• Always plan extra time. You’ll rarely regret it.
• Get everything ready the night before: pack both your and your child’s bags, lay out clothes, prep breakfast, and finish any admin.
• Batch cook and freeze meals. It’ll save time, energy, and money—and help you stay healthy midweek when takeaways can be tempting.
• Create a simple weekly meal plan to avoid evening stress and maximise time with your family.

7. set boundaries

One of the biggest lessons I’ve learned as a working mum is the importance of clear boundaries. Instead of pretending I can do it all, I’ve learned to recognise my limits—and protect them.

Boundaries with work become even more essential after a baby. Whether employed or self-employed, set realistic working hours before you return. Be clear with colleagues or clients about your start and finish times, and explain that—unless in exceptional circumstances—you’ll need to leave on time.

It’s also okay to set boundaries with your childcare provider. For example, if your child’s bedtime is disrupted by poorly timed naps or too much/little activity during the day, speak up. Whether it’s a professional or a family member, you know your child best—and you’re the one who deals with the fallout when things unravel. Ask compassionately but confidently for adjustments where needed.

8. schedule selfcare

Yes, “self-care” is a buzzword—but it’s important. You can and should carve out small pockets of time for yourself each week.

What that looks like is up to you. As you figure out your priorities, make sure to keep at least one thing in your diary that brings you joy.

Burnout is real, and the old cliché—“happy mum, happy family”—is a cliché because it’s true. You can’t be your best self for your child unless you’ve filled your own cup first. Even small habits—like taking a short walk at lunch, choosing a book over a screen, or picking up a hobby—can make a big difference.

Many mums I work with set their alarms 10–15 minutes earlier than the rest of the household to enjoy a quiet, intentional start to the day. A small loss of sleep is often worth the big win of beginning your day on your own terms.

9. make a list of the positives

It’s easy to focus on the negatives—like the juggle, the exhaustion, or how much you’ll miss your baby. But there are positives too!

Enjoying a peaceful lunch, having adult conversations, going to the loo when you want—it all counts.

Think about what you love about your job, and what you’ll gain by returning. When the benefits stack up, you’ll feel more confident knowing you’re doing what’s right for you and your family.

And don’t forget—by working, you’re setting an incredible example for your child. You’re teaching them resilience, independence, and life skills that they’ll carry into their own futures.

10. get support from a Return to Work Coach

Trying to work through all these steps alone can feel daunting. That’s where a Return to Work Coach, like Vicky from Mum & More, can step in to guide you through the transition.

There’s huge value in having someone to support you—practically and emotionally—through your return. From time management and boundary setting to mindset, identity, and confidence, a coach can help you navigate it all. They can also help you approach your employer about a staggered return, flexible hours, or role restructuring to better fit your new life.

Vicky tailors her 1:1 coaching to your needs—whether you’re after a four-week intensive package or a longer support journey. Her packages include access to coaching materials, toolkits, and personalised support—everything you need for a smooth, confident shift from maternity mum to working mum.

Want to know more? Read her guest blog here about owning the transition into working mum. 

Remember that everything feels worse when sleep deprived. If you’re struggling, I offer a free 15 minute assessment call so get in touch if you want to chat about any sleep issues you’re having, and find out if and how I can help. 

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