Returning from parental leave meant adding three daily “meetings” with my trusty breast pump to an already busy calenda. But, spoiler alert: those meetings are non-negotiable. Over the past few months, I’ve learned that a comfy chair, a locked door, and a mini fridge can feel downright luxurious when you’re juggling work and milk supply. More importantly, I’ve discovered that clear communication (with coworkers, leadership, and fellow parents) is the secret to making pumping at work actually work. If you’re prepping for your own pump-at-work adventure, or looking to support someone who is, check out some of the lessons I’ve learned along the way.
1. Prepare your pump space in advance.
Returning to work after having a baby is challenging for many reasons, and pumping breast milk at work is a big one. One lesson I learned: set yourself up for success before you’re back in the office. In my case, I had a baby at the end of January and returned to work in early May. I didn’t know what, if anything, I needed from my workplace before taking parental leave.
Equip the room with the essentials.
Our team converted a small meeting room into a cozy pump room just for me. It has everything I need: a door that locks (an absolute must for privacy), a comfortable chair next to an outlet (so I can relax and plug in my electric pump), a small table for my pump and laptop, a mini fridge for storing milk, and even a fan for comfort. Here’s a quick pump-room checklist based on my experience and expert recommendations:
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A private space with a locking door – so no one walks in (federal law actually requires a space “shielded from view and free from intrusion,” not a bathroom).
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A comfortable chair and electrical outlet – you’ll be spending 15–20 minutes per session there, so comfort is key (and you’ll likely need power for your pump).
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A flat surface or small table – to hold your pump, bottles, and maybe a laptop or book.
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Cold storage – having a fridge right in the room is a game-changer. I can immediately stash my bottles of milk after each session. No trekking to the kitchen and worrying I might spill my milk on the journey (spoiler alert, I do cry over spilled milk).
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Extra touches for comfort: I love having a small fan in the room – it keeps me cool (pumping can get warm!) and provides a little white noise. Consider low lighting or a lamp if harsh lights bother you. Anything that makes the space calming will help, as being relaxed makes pumping easier.
Plan ahead and communicate.
Planning ahead and ensuring you have a comfortable space to pump can eliminate a lot of the natural stress that comes along with returning to work postpartum. If you’re a new parent planning a return to work, talk to your employer well before your return date about your needs. Many companies are very willing to help, especially if you outline what will make you more productive and comfortable.
2. Block off your pumping times — and stick to them.
(^ Me to my calendar)
Time management is the next big hurdle. In the early months, most breastfeeding babies eat every 2–3 hours, and you’ll need to pump about as often as your baby would feed. For me, that works out to three pumping sessions in an eight-hour workday: 9 a.m., noon, and 3 p.m. I put these on my work calendar as recurring events, so everyone knows I’m busy at those times. I even label them clearly (no need to be shy about it – I want folks to understand I’m not available then). Blocking my calendar was crucial to prevent meeting requests from landing in those slots.d
Defending Your Boundary
The hard part isn’t just scheduling these breaks – it’s protecting them. I’ve learned to treat my pump sessions like important meetings with a VIP (my baby!). I do not move or cancel them for last-minute meetings or “quick calls.” In the rare case that a pump break conflicts with something critical, I’ll negotiate an alternative, such as rescheduling the meeting, but I never skip a session outright.
Why am I so strict? Because my milk supply is sacred to me. Skipping or consistently delaying pumping sessions can cause your body to produce less milk over time. It only took a little reading (and one painful experience) for me to realize that skipping a pump is a slippery slope. Staying too full for too long signals your body to slow down milk production – exactly what you don’t want when you’re trying to feed your baby. Beyond supply issues, skipping can also lead to discomfort or clogged ducts. No meeting is worth that!
About Productivity
So, hold those boundaries. It helps to let your team know upfront: “I need to pump at around 9, 12, and 3 every day, and I’ll be away from my desk for about 30 minutes each time.” Most people will completely understand – especially in a family-friendly workplace. I was a little nervous at first about being unavailable so often, but I found that as long as I hit my work goals and communicate well, no one minds. My coworkers have been very supportive and will work around my schedule if we’re planning meetings. In turn, I plan my pump times to minimally impact the team (for example, I aim to pump before our typical 9:30 daily stand-up, and during lunch hour for the midday session). It’s a two-way street of flexibility, but it starts with me firmly prioritizing those sessions.
3. Learn from the Parents in Your Life
The single biggest productivity hack for pumping at work? Phone-a-parent. Before I came back from leave, I pinged every pumping veteran I knew—Slack DMs, Instagram voice notes, frantic 2 a.m. texts while feeding a newborn. The collective wisdom I gathered was better than any official handbook: “Leave a second set of pump parts at the office,” “Try a Ceres Chill (my lifeline) for milk transport,” “Snack like you’re carbo-loading for a marathon.” Their tried-and-true tips saved me from a ton of trial-and-error (and a few potential tears in the office kitchen).
Friends outside of work chimed in, too. A close friend helped me research hands-free pumping bras. Another suggested stashing coconut water in the pump-room fridge—lifesaver on the days I feel like a human raisin. Every conversation added a new nugget of wisdom, and suddenly the whole pumping-at-work thing felt less like forging a lonely trail and more like joining an exclusive club with a killer cheat-sheet.
So tap into that parent network—whether they’re teammates, college roommates, or your cousin’s friend’s sister. Ask the nitty-gritty questions: How do you keep parts clean between sessions? What’s your go-to pump-room playlist? No topic is TMI, and most parents are thrilled to pay their hard-earned knowledge forward. Think of it as crowdsourcing your pumping playbook—and paying it forward when the next new parent asks you for tips.
Pumping at Work as Part of the Daily Grind
At the end of the day, pumping at work is part of the daily grind for lots of new parents (milk stains and all). With a thoughtfully set-up room, a fiercely protected calendar, and a crowd-sourced playbook from parents who’ve been there, you can keep both your projects and your milk flowing.
Have you navigated pumping at work, or supported someone who has? I’d love to hear your experiences and tips. The more we share with each other, the easier it becomes for the next mom or dad in line. Let’s keep the conversation going!
The post Returning to Work as a Pumping Mother: Pump, Work, Repeat appeared first on Atomic Spin.
