Mental Shifts That Can Boost Your Milk Supply
Breastfeeding and pumping, especially for working moms, can be challenging, both physically and mentally. But what if I told you that a mental shift could not only help you enjoy the experience more but also lead to an increase in your milk supply? In this post, I want to share some thoughts and lessons I’ve learned from my personal journey and from working with many clients—career-driven moms balancing pumping, breastfeeding, and work.
(This post was originally a video. Check it out, here!)
The Power of Mental Shifts
Recently, I had a bit of an epiphany while on a run. For context, I’m not a runner. I’ve never enjoyed it, but I’ve been pushing myself to stay active, and the other day I actually found myself enjoying the run. That was a big surprise. Why? I’m no more physically fit than I was before, but something had shifted mentally.
This experience got me thinking about how mental mindset can impact not just running but also pumping and breastfeeding. Much like how I approached running, many moms begin their breastfeeding and pumping journey with enthusiasm, but over time, things get harder, and the initial motivation fades. What if the key to sustaining milk supply and enjoying the process lies in mental shifts?
A Pumping Journey: From Enthusiasm to Challenge
In the beginning stages of breastfeeding and pumping, things often go relatively well. In those first few weeks postpartum, you may feel like you’ve got this—your milk supply is abundant, thanks to birth hormones, and everything seems to be flowing smoothly. But as your body regulates milk production and you settle into a routine, the training wheels come off, and it gets harder.
This journey mirrors the running experience I mentioned earlier. In the early weeks, your body responds quickly to the demand for milk, but as time goes on, you need to rely more on demand to keep your supply steady. By the time you go back to work, pumping becomes more challenging. This is where mental resilience and mindset come into play.
How Mental Shifts Can Help Your Milk Supply
There are a few key mindset shifts that can make a big difference in your breastfeeding and pumping experience. These shifts not only reduce stress but also create conditions that help increase milk supply.
- Celebrate Small Wins: One of the most powerful things you can do is focus on the small wins. I realized during my run that every time I hit a mini goal, I felt good about myself. The same is true for pumping. If you can celebrate small victories—like sticking to your pumping schedule, achieving a good letdown, or hitting your milk production target for the day—it makes the journey more enjoyable and sustainable.
- Have a Plan: When I used a guided app for running, it made a huge difference because I didn’t have to think about what to do next. The same is true for pumping. Having a clear, personalized plan helps you focus on execution instead of worrying about whether you’re doing things right. This is why having a coach or a support system can be so valuable. It takes the mental load off and lets you focus on just following the plan.
- Set Realistic Expectations: Setting SMART goals (Specific, Measurable, Attainable, Relevant, Time-Based) is essential for success. Whether your goal is to breastfeed for 12 months or simply stick to a pumping schedule today, making sure your goals are realistic and aligned with your situation is key. It’s easy to get discouraged if you set goals that are too ambitious or not grounded in your current reality.
- Focus on What’s Going Right: It’s easy to get caught up in what’s not working, but if you shift your focus to what is working, it can change your entire perspective. I’ve had clients come to me hyper-focused on what’s going wrong, only to realize they’re actually doing much better than they thought. Sometimes you just need an outside perspective to see that.
- Find a Support System: Whether it’s a coach, a community, or a friend who’s been there, having someone to share the journey with can make all the difference. Being part of a supportive community where you can share wins, ask questions, and get encouragement helps you stay on track.
Why Your Mental State Matters for Milk Supply
Your mindset and stress levels directly impact your milk supply. The stress hormones cortisol and adrenaline work against the milk-producing hormones prolactin and oxytocin. If you’re stressed, anxious, or feeling defeated, it can hinder your body’s ability to produce milk. Finding ways to reduce stress and stay positive can lead to better pumping sessions and increased supply.
I’ve seen this firsthand with my clients. When they shift their focus to celebrating small wins, having a clear plan, and reducing stress, they often see an increase in their milk supply. It’s not just about doing everything perfectly on the logistics side—it’s about feeling good about what you’re doing and being mentally in control.
Don’t Let Stress and Burnout End Your Journey
One of the most heartbreaking things I’ve seen is when moms end their breastfeeding or pumping journey earlier than they want to because they feel overwhelmed, stressed, or unsupported. There’s a huge difference between choosing to wean because it feels like the right decision and feeling forced to stop because things aren’t working.
If you’re struggling with burnout or stress, it’s important to take a step back and reassess. Are you pushing yourself too hard? Are your expectations realistic? Sometimes it’s okay to adjust your goals or seek help from a coach or community to get back on track.
Final Thoughts
Breastfeeding and pumping are hard, but they don’t have to be miserable. By making mental shifts—focusing on small wins, having a plan, and managing stress—you can not only boost your milk supply but also find more joy in the process.
If you’re feeling overwhelmed or unsure about your pumping journey, remember you don’t have to do this alone. There’s help available, and having the right support can make all the difference.
If you’d like more personalized support, I invite you to reach out and apply for my long-term coaching program. We help career-driven moms find peace, balance, and efficiency in their breastfeeding and pumping journeys. Whether you need help with the logistics or the mental side of things, we’re here for you.
Good luck, stay positive, and happy pumping!
Meet Allison Tolman, LPN, IBCLC!
She is the owner and founder of New Little Life, a company dedicated to providing objective information and support for pumping mothers. With 15+ years of experience in various pregnancy and postpartum fields including as an LPN, birth doula, childbirth educator, and IBCLC, her current research focuses on testing and exploring breast pumps to find the most practical way to help pumping mothers reach their goals as well as teaching lactation professionals to better understand the complex art of pumping.
She runs a long-term coaching program to support working mothers who are pumping.