How to Create a Pumping Schedule That Works for You
If you are on maternity leave, enjoying your breastfeeding journey, but your return back to work is approaching at a seemingly alarming rate and you are just confused about this “pump schedule” stuff - then keep reading.
You have probably read you need to pump every 3 hours when you are away from baby, you need to pump for at least 30 minutes, maybe you have even been fooled by a click-baity reel from a wearable pump company, but you are still overwhelmed how you are going to manage 2-3 hours of pumping and still get your work done.
So I am here to remind you to take a few breaths, because it’s not as bad as it might seem right now.
Here are my Top 3 tips when it comes to writing your pump schedule.
Consider You Work Environment
Do you do a lot of office work, where maybe you are stationary for much of the day?
This type of work can actually lend itself to a great environment for pumping throughout the day. When working in this environment I recommend trying to make your desk a comfortable place to pump & continue to work. Utilizing nursing covers or creating some privacy shields, so that your desk is its own pumping room. Fitting pumping into your work environment will encourage your opportunity of success.
Maybe you are highly mobile though?
I can empathize with this sentiment. When I was working in the field as a chemical engineer, the only time I sat down was when I was in my car - which I did often take as an opportunity to pump. However, I still needed to pump throughout my work day. This is when I would utilize a mobile pump. It was very important though that I did not overuse wearables. If you work in an environment that wearable pumps are influential in your pumping journey. Always remember to prioritize pumps with a primary pump, which we discussed in Pump-Tober: Primary, Secondary, & Wearables…Oh My!.
Each environment will present itself with its own challenges & opportunities, but when designing your pump plan - make sure to consider the needs of your working environment first.
How Long are You Away from Your Baby?
It is a pretty good, general rule of thumb that we need to pump every 3 hours while away from your baby. There are things to consider though, which might help your pump schedule.
When you arrive home, will your baby be awake? Or will you be the one picking him/her up from daycare? This might help you in minimizing the amount of pumping at work, because you can potentially skip your last pump of the day. For example, if you pump at work at 2:00 PM, but you get off by 5:00 and will be with your baby again by 5:30, then there is no need to pump at 5:00. As you will be able to nurse your baby as you get back together.
However, if you work 12 hour shifts and your baby will be asleep by the time you get home, then you will need to pump at 5:00PM & 8:00PM.
The other thing to consider is how old is your baby and therefore how established is your supply. Many American mothers are returning back to work at <3 months postpartum. At this age, it is highly recommended to continue pumping every 3 hours. However, as your baby ages and begins solids - their demand for milk might decrease. If you see that you are beginning to make more milk than your baby consumes, you can consider altering your schedule to maybe every 4 hours while away from your baby.
Consider Your Daily Schedule
This one is my favorite. We like to think that pump schedules are rigorous, no-ability-to-fluctuate schedules. However, remember that a pump schedule is merely something to protect our milk supply so we can go back to a nursing schedule. A nursing schedule fluctuates from day-to-day usually. So consider the demands of your work schedule and then create your schedule accordingly. If you nurse your baby at 7:00AM, but then realize that you have an in-person meeting at 10:00…adjust your pump schedule. Pump at 9:00 AM, then you will be comfortable for your in-person meeting. There is no need to change your next pump either, it will be okay to go 4 hours and pick up your next pump at 1:00PM.
Pumping an hour early or an hour late will not ruin your supply, but completely dropping pumps overtime will affect your supply.
As you weave your pump schedule into your work schedule you will learn that you have the time to do both. It is when we try to separate our pump schedule from our work schedule when it becomes difficult.
In an example, this mom works 9-5. She drops her son off at 8:00 AM, but his last nursing session is at 7:00 AM.
10:00 AM she has a daily meeting with her team.
12:00 PM she has lunch.
2:30 PM she has to go onto the floor and is not back to her desk till 4:00.
I would recommend a pump schedule:
8:00 AM: Pump in the car with a primary pump on her way to work
11:00 AM: Pump at her desk or in a pumping space with a primary pump
2:00 PM: Pump at her desk or in a pump space with a primary pump
5:30 PM: She is nursing her son again
She really only had 2 pump sessions while at work & did not even need to use a wearable pump.
Your working pump schedule does not have to be daunting - you can do this! If you ever have doubts though, please book a consultation with me so you can bring home the bacon & you milk.
Love, Antoinette C.