Working Smarter, Not Harder: Pumping Efficiency for Career-Driven Moms

As a working mom, balancing your career and breastfeeding can feel like an overwhelming juggling act. But what if you could streamline your pumping routine, reduce stress, and make everything more efficient? Efficiency is my love language, and it truly hurts my soul when I see working moms adding unnecessary stress and work into their pumping routines. Today, I want to show you how to work smarter, not harder when it comes to pumping.

(This post was originally a video. Check it out, here!)

1. Practice Pumping and Bottle Feeding on Maternity Leave

If you’re currently on maternity leave now is the time to start practicing pumping and bottle feeding. This is a smart way to prepare for the transition back to work. While pumping at home won’t be identical to pumping at work (there are subtle differences), getting familiar with the process ahead of time can give you a major head start.

Even if you’re already back at work and feeling the strain of your pumping routine, don’t worry—you haven’t missed the boat. Starting now is better than not starting at all!

2. Build Your Pumping Routine From the Bottom Up

Trial and error can be a frustrating and time-consuming way to figure out your pumping routine. Instead of reinventing the wheel, start with a strong foundation and work your way up. Inside my coaching program, we use a concept called the “Proficient Pumping Pyramid.” This pyramid begins with milk expression frequency, moves on to finding the right flange size, maximizing letdowns, choosing the right pump, and managing the mental and emotional aspects of pumping.

Start with the basics, and build your pumping routine in an intentional, structured way. Trying to patch things up as problems arise is inefficient. By starting with a solid foundation, you’re setting yourself up for success right from the beginning.

3. Delegate Tasks That Don’t Have to Be Done by You

As a career-driven, pumping mom, you have a lot on your plate. It’s time to take some of that off! What can you delegate to others? Here are a few ideas:

• Have your partner wash the pump parts.
• Use a meal service or grocery delivery to cut down on planning and shopping time.
• Get out of any non-essential volunteer roles for the next year.

This is a temporary, busy phase in your life. It’s okay to ask for help.

As Oprah Winfrey and Michelle Obama once said, “You can have it all, but not all at the same time.”

Focus on what’s essential right now, and let others take care of the rest.

4. Use a Wearable Pump When Necessary

Wearable pumps can be a game-changer, but they’re not always the best place to start. I recommend first building a strong foundation with a traditional pump to learn how your body responds to pumping. Once you’ve got that foundation, a wearable pump can be an excellent tool for maintaining your supply in situations where you can’t use a traditional pump, like during meetings or while commuting.

For example, one of my clients, Monica, is an OBGYN surgeon. She used a traditional pump during her lunch breaks and a wearable pump while seeing patients or performing surgeries. Having this flexibility allowed her to maintain her supply without sacrificing her work schedule.

5. Eliminate Barriers to Entry

Are there small things in your pumping routine that make you dread the process? Remove those barriers! For example:

• If bringing your pump back and forth to work every day is a hassle, get a second pump to leave at work.
  
• If washing parts during the workday is a struggle, buy enough pump parts so that you can use clean ones each time and wash everything at home later.

Sometimes, these small tweaks can make a huge difference in making your routine feel manageable.

6. Utilize Your Commute Time

If you’re driving to work, consider using that time to sneak in an extra pumping session. Even a short 10-15 minute session can make a big difference. Those few extra ounces could be the difference between barely enough and plenty of milk for your baby.

This approach also helps to push back the need for your first pumping session during the workday, making your schedule more flexible.

7. Optimize Your Pumping Schedule for You

There’s no one-size-fits-all pumping schedule. I often hear questions like, “Should I be pumping every three hours?” My answer: It depends! Your schedule should be tailored to your unique body, milk supply, and goals.

There are three key factors to consider when creating an efficient schedule:

1. Where is your milk supply right now?
2. How much milk can your breasts hold?
3. What are your overall goals?

Understanding these factors will help you create a schedule that works best for you.

8. Have a Plan for When Things Go Wrong

Things will go wrong—it’s inevitable. You’ll forget pump parts, have a meeting that pushes your pumping session, or face other unexpected obstacles. The key is to have a plan in place for when these things happen.

For example, one of my clients, Janet, shared a story about her pump running out of batteries during a shift. Fortunately, she had extra batteries on hand, thanks to the preparation tips from our program. She was able to laugh it off and keep going because she was prepared for the inevitable hiccups.

Write down possible scenarios that could happen based on your work situation, and come up with a plan for each one. Being prepared will reduce stress and keep you in control.

9. Don’t Neglect Your Mental and Emotional Health

This is so important. Stress, anxiety, and overwhelm make pumping harder. Managing your mental health is key to success, both in pumping and in your overall well-being.

Mothers often push through exhaustion and stress, but at what cost? I’ve seen moms who reach their breastfeeding goals but look back with regret because they hated the process. On the flip side, I’ve seen moms who decide to wean at six months and feel incredibly proud of their decision.

Your mental and emotional health affects how you remember this experience. Don’t neglect it. Surround yourself with support, and don’t be afraid to seek help if you need it.

Conclusion

Working smarter, not harder, is the key to thriving as a working mom while maintaining your milk supply. By optimizing your routine, delegating tasks, and taking care of your mental health, you can create a pumping experience that’s efficient and manageable.

If you need support in finding this balance, I’d love to help. My coaching program is designed to give you the tools and guidance you need to succeed in both your career and your pumping journey. If this sounds like something you’re interested in, feel free to apply using the link below.

Good luck, and happy pumping!