WRITTEN BY Natasha kitson, Maternity Mentor

Returning to work after having a baby is a journey marked by challenges, adjustments and a whole new perspective on what work-life balance truly means. I don’t believe it truly gets the recognition it deserves, and employers often expect us to work as if we haven’t just had time out to birth and raise a small human.  For many new mums, this period involves navigating a complex mix of excitement and apprehension as they step back into the professional world while balancing the (often wholly demanding) needs of their new family.

Here’s a practical guide based on my own experiences and insights from fellow mothers, to help make the transition smoother:

1. Recognise that things have changed—and that’s okay
Stepping back into work after maternity leave often feels different from the first day on a new job. Many new mums experience a shift in priorities and find that their approach to work has changed. Whether you’re dealing with a new schedule, reduced sleep or breastfeeding breaks, remember that adapting to these changes is natural. Embrace this shift and take pride in the resilience, prioritisation & time management skills that parenthood has added to your professional life (to name just a few!).

2. Establish clear boundaries and define your schedule
Setting boundaries is essential to balance work and family life effectively. Talk to your employer about flexible working options, whether it’s adjusting your hours, working remotely, or creating a part-time schedule. Even small adjustments can make a big difference. If you need to leave at a set time every day to pick up your child, make sure your team knows this is non-negotiable. Block your calendar in advance and get comfortable with saying ‘no’ to work that tests these boundaries.  Defining your schedule and sticking to it helps maintain work-life balance and enables you to be present for both your family and your career.

3. Speak up about what you need
A supportive workplace is built on open communication. If you’re struggling with aspects like a lack of breastfeeding facilities or managing childcare emergencies, don’t hesitate to speak up. Many companies are eager to support new parents but may not always understand specific needs as they can be so unique. For example, if you need a private space for breastfeeding or pumping, request it. Being vocal about your needs helps create a culture of understanding and encourages others to seek the support they need too.

4. Prioritise self-care and know your limits
The demands of work and parenting can be overwhelming, and it’s easy to put yourself last. But self-care is essential to keep you energised and mentally resilient. Be honest with yourself about what you can realistically manage and try not to feel pressured into doing everything. Make sure to carve out moments for yourself—even if it’s a quick coffee break or a short walk. Recognising your limits and setting realistic expectations can prevent burnout and help you show up fully in every area of your life.

5. Embrace your network and find your support system
Having a network of fellow parents can be a game-changer. Connecting with colleagues who are also parents or joining a parent support group at work provides a valuable support system. They’ll understand the unique challenges you’re facing and can provide helpful advice. It’s also beneficial to have friends and family outside of work who can offer support, whether it’s helping with childcare or simply listening to your concerns. Surrounding yourself with people who understand your journey helps ease the transition.

Navigating the return to work as a new mother is a process that takes time, patience and open communication. By advocating for what you need, setting clear boundaries and seeking support, you can find a work-life balance that fits your new role as a parent.

Remember, it’s a journey, and each day will bring new insights and adjustments. I personally found the first 6 months really tough but like everything remind yourself you are resilient, will adjust and things will get easier.

About Natasha Kitson
Natasha Kitson is a Chartered Surveyor and a dedicated corporate real estate professional with extensive experience in commercial property and portfolio management. Alongside her career in real estate, Natasha is the founder of Maternity Mentor, a platform designed to support working parents and employers during the crucial phases of pregnancy, parental leave and the return to work. As a mother of one, Natasha brings personal insight to her work, advocating for inclusive workplaces and providing resources that ensure both parents and businesses thrive through effective parental support and reintegration strategies.

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