Returning to work after having a baby feels like standing at the edge of two worlds, one filled with soft baby giggles, tiny socks, and night feeds, and the other with deadlines, emails, meetings, and adults who strangely expect you to be fully awake. Whether you’re a mum or dad, the transition can feel emotional, overwhelming, and sometimes even a little funny when you think about the things you now consider victories, like drinking a hot cup of tea or leaving the house without forgetting wipes.
The truth is, no one fully prepares you for this stage. People talk a lot about pregnancy, birth, and newborn life, but returning to work? That one sneaks up on you like a notification you weren’t expecting. Suddenly the leave days are winding down and you’re wondering how on earth you’re going to balance everything. But the good news is: it can be done, and many parents make it work beautifully, with some planning, some grace, and a whole lot of humour.
One of the first things to accept is that your routine will change, and that’s okay. Both parents can sit down and decide what mornings and evenings will look like. Who handles drop-offs? Who prepares the baby’s bag? Who deals with the night shift when the little one decides that 3 a.m. is the perfect time for storytelling? Sharing responsibilities makes the transition easier and reduces the silent competition of “who is more tired.” Spoiler alert: everyone is tired.
It also helps to ease back into your work rhythm before the actual return. Start adjusting your sleep schedule, test the morning routine, or even practise getting ready with the baby around. It’s like rehearsing for a play, except your co-star is unpredictable and sometimes screams for no reason. The more you rehearse, the smoother the actual performance will be.
Communication becomes your best friend during this period, communication with your partner, your employer, and even with yourself. Let your partner know when you’re overwhelmed. Let your boss know if you need a bit of flexibility as you settle back in. Let yourself know that you’re doing the best you can, even on the days that feel chaotic. You don’t have to pretend everything is perfect. Parenthood cured most people of that act.
And then there’s the emotional part. Going back to work can feel like leaving a piece of your heart at home. Many parents feel guilty, especially mums who may have spent months taking care of the baby. Dads feel it too, even if they don’t always say it out loud. But guilt is normal, it simply means you care. Remember that work doesn’t take away your role as a parent. You can be a loving mum or dad and still enjoy your career. Those two things can exist together.
Creating tiny anchors throughout your day helps more than you’d expect. A quick video call during lunch, a photo update from home, or even leaving home with a little note in your bag can make the day feel lighter. And when you finally walk through the door in the evening and that baby smiles, kicks their legs, or reaches out for you, nothing compares.
Most importantly, give yourself permission to adjust at your own pace. Some days will be smooth, and others will feel like a juggling act gone wrong. Maybe you’ll forget the baby’s milk at home. Maybe you’ll show up to work with a bit of spit-up on your shoulder. Maybe the baby will cry during drop-off and you’ll have to sit in the car for a minute to breathe. All of it is normal. All of it is part of this new chapter.
And don’t forget each other. Both parents are navigating new schedules, pressures, and emotions. Find moments to reconnect, laugh about the tough mornings, celebrate small wins, and remind each other that you’re doing great. Parenting is teamwork, and returning to work doesn’t change that.
At the end of the day, transitioning back doesn’t mean leaving your baby behind; it just means expanding your world again. You’re not going back to who you were before; you’re returning as someone wiser, more resilient, and surprisingly good at doing things on little sleep. Give yourself grace, lean on each other, and take it one day at a time. You’ve got this.