So, you're gearing up to head back to work, but you're not quite ready to give up breastfeeding? I feel you. When I was in your shoes, I remember thinking, "How on earth am I going to juggle meetings, deadlines, and keeping my milk supply up?" But let me tell you, it's totally doable. Sure, it might take some planning and a bit of creativity, but you've got this!

In this post, we're going to dive into some real-talk strategies to help you continue breastfeeding while rocking your career. Whether you're worried about low milk supply or just figuring out how to fit pumping sessions into your busy schedule, I've got your back. So grab a cup of coffee (or tea, if that's more your speed), and let's get into it!

1. Start Planning Early

Okay, first things first. Don't wait until the night before your first day back at work to figure out your game plan. Trust me; I learned this the hard way! Start thinking about your breastfeeding strategy a few weeks before you're due to return.

This means:

• Talking to your employer about your needs
• Figuring out where you'll pump at work
• Practicing pumping (if you haven't already)
• Building up a stash of frozen milk (more on this later!)

By getting a head start, you'll feel more confident and less stressed when it's time to clock in.

2. Know Your Rights

Here's something I wish someone had told me sooner: in many countries, including the U.S., you have legal rights when it comes to breastfeeding at work. Familiarize yourself with these laws. In the U.S., for example, employers are required to provide reasonable break time and a private space (that's not a bathroom!) for pumping.

Don't be afraid to advocate for yourself. Remember, you're not asking for special treatment; you're simply requesting what you're legally entitled to.

3. Invest in the Right Equipment

Having the right tools can make a world of difference. A good-quality electric breast pump is a game-changer. Look for one that's efficient, portable, and ideally has a battery pack for those times when you can't find an outlet.

Other essentials include:

• Milk storage bags
• A cooler bag for transporting milk
• Extra pump parts (in case you forget something at home)
• Hands-free pumping bra (trust me, this is a lifesaver!)

4. Master the Art of Efficient Pumping

Time is precious when you're at work, so you'll want to make the most of your pumping sessions. Here are some tips to pump efficiently:

• Use a double electric pump to express milk from both breasts simultaneously
• Try hands-free pumping so you can multitask (hello, catching up on emails!)
• Look at photos or videos of your baby while pumping – this can help stimulate let-down
• Massage your breasts before and during pumping to encourage milk flow

Remember, efficiency is key, but don't stress if you're not getting as much milk as you'd like. Stress can actually hinder milk production, so try to relax.

5. Tackle Low Milk Supply Head-On

Worried about low milk supply? You're not alone. Many working moms struggle with this, but there are ways to boost your production:

• Pump frequently: Aim for every 2-3 hours if possible
• Stay hydrated: Keep a water bottle at your desk and sip throughout the day
• Eat well: Focus on nutritious, milk-boosting foods
• Consider power pumping: This mimics cluster feeding and can help increase supply
• Talk to a lactation consultant: They can offer personalized advice for dealing with low milk supply

Remember, even a small amount of breast milk is beneficial for your baby. Don't be too hard on yourself if you're not producing as much as you'd like.

6. Create a Pumping Schedule

When you're juggling meetings and deadlines, it's easy to forget to pump. Set reminders on your phone or calendar to ensure you're pumping regularly. This not only helps maintain your milk supply but also prevents engorgement and discomfort.

A typical pumping schedule might look like this:

• 10:00 AM: Morning pump session
• 1:00 PM: Lunchtime pump
• 3:30 PM: Afternoon pump session

Of course, adjust this to fit your work schedule and your baby's feeding needs.

7. Build Your Freezer Stash

Having a stash of frozen breast milk can be a real lifesaver, especially if you're dealing with low milk supply. In the weeks leading up to your return to work, try to pump extra milk and freeze it.

Pro tip: Freeze milk in small portions (2-4 ounces) to minimize waste. And don't forget to label each bag with the date!

8. Communicate with Your Caregiver

Whether your baby is going to daycare or staying with a family member, clear communication is crucial. Make sure they understand how to properly handle and store breast milk. Also, discuss your feeding preferences – for example, you might want them to try other soothing methods before offering a bottle, to avoid overfeeding.

9. Maintain Skin-to-Skin Contact

When you are with your baby, make the most of it! Skin-to-skin contact and frequent nursing when you're together (like evenings and weekends) can help maintain your milk supply and your bond with your little one.

10. Be Kind to Yourself

Last but definitely not least, cut yourself some slack. Balancing work and breastfeeding is no small feat. There might be days when you forget your pump parts or spill precious milk – it happens to the best of us! Remember that you're doing an amazing job just by trying.

Struggling with low milk supply or any other aspect of breastfeeding, get the entire Breastfeeding Blueprint program for FREE as a bonus when you join us inside of The Postpartum Shift and gain access to expert guidance, meal plans, and strategies to boost your milk production while enjoying your favorite foods and nourishing your body during this crucial postpartum phase.

Breastfeeding while working outside the home is a journey, and like any journey, it has its ups and downs. But with some planning, the right support, and a hefty dose of self-compassion, you can make it work.

Remember, every drop counts. Whether you're exclusively breastfeeding, supplementing with formula, or anywhere in between, you're providing your baby with amazing nutrition and bonding.

So here's to you, working mama. You're nurturing your baby and your career, and that's pretty darn impressive. You've got this!