How are you feeling about going back to work? The past few months have been all about baby, and now you’re suddenly expected to balance work, childcare, and other needs. There’s no way this can go smoothly.

If you’re among the many, returning back to work after maternity leave (or paternity leave) can be a difficult transition. Here are seven tips that can help you along your emotional journey and set you and kiddo up for success.

#1: Change habits ahead of time

Unfortunately, your schedule will look different. You won’t have the same flexibility with your morning routine. Things you may have fobbed off (e.g. getting ready on time, wearing clothes that are not pyjama/sweats, putting baby in clothes) have to be reintroduced into your routine. Changing your habits can be challenging, and it’s best to give yourself some time with these transitions.

Take a look at your routine and consider what you can do to fine-tune your schedule before going back to work:

• What is getting in the way for you to have a successful day?
  • Are you staying up late at night scrolling on your phone? Do you drink too much caffeine to fall asleep on time?
  • Once these problem areas are identified, create ways to make them harder to repeat. For example, put the coffee machine away after 11 AM, turn off the wifi after 10 PM. It may sound silly, but any barriers that get in the way will make these problem areas less desirable
  • e.g. If the cookie is right in front of you, you’re going to grab it. If you have to grab the kitchen stool and reach to the top shelf on your cabinet to get the same cookie, you may reconsider if it’s worth it.
• Consider the habits you’d like to introduce into your schedule: Do you need to wake up earlier? Are you intending to pack your lunch the night before? Do you have a regular night out with your friends? How will you get your child to eat breakfast on time? This step may involve some creative problem solving. You may also have to rely on the support of friends, family, or childcare providers to make it work.
• Work on introducing one new habit at a time. Rather than manage all of these changes from the get-go, give yourself plenty of time to get used to forming these habits.
• Have reminders to cue you about your new habits. e.g. Place your gym clothes near the foot of the bed so that you have it ready to go when you wake up in the morning.
• Use rewards to motivate. Behavioural psychology works! If you pair your new changes with a reward, you’re more likely to follow through. E.g. If your child finishes breakfast on time, you will set aside 10 minutes to play or read before heading out the door.

It takes time to get used to things. Going back to work is huge change from your daily routine of the past few months. If you’d like to learn more about creating changes, check out Atomic Habits or The Power of Habit.

#2 Remember that you will still have a strong attachment with your baby

A big fear of returning back to work is about losing the bond you have with your child. If this is you, remember that attachments and relationships are not so delicate that they will break with having a few hours apart.

If you’re in a secure relationship, you may notice this pattern more easily. In all likelihood, you go to work, hang out with others, pursue your own interests, and you come home to this person knowing that the relationship is still strong. The time apart has not shifted your feelings towards this person. It’s the same with your child. Your infant trusts that you will come back. Your infant will have strong relationships with other peers and adults. You will always be a solid person in his/her/their life.

Rather than focusing on the amount of time you have with your kids, focus instead on the quality of the time. Engage in play, conversations, snuggles. Make sure that your kids feel seen and heard by you. This doesn’t mean you have to provide 100% of your attention when you’re at home with them! Instead, try and create some time in the mornings, afternoons and evenings for hanging out. Some examples can include: sitting down together for meals, having chats in the car, splashing around during bath time, or having snuggles while reading a story at bedtime. Going back to work does not have to stop you from having these wonderful moments.

If all of this does not convince, you, there have been studies have shown that babies do not suffer when their caregivers return to work following parental leave. Instead, the results show that children learn they are being left in safe and nurturing spaces AND that their parents always come back to them.

#3 Talk to People

Every single new parent I’ve talked to has varying degrees of concern and worries about going back to work! It’s an adjustment and it’s perfectly normal to feel cautious towards change.

Managing childcare, work, relationships and your own interests is hard. Rather than sitting with these frustrations alone, please reach out to your community. Let your work know about needing time to pump. Talk to other parents at your workplace to see how they managed. Work with your family members to access emotional and practical support. There’s a reason that the saying “it takes a village to raise a child” exists. Gather your village!

#4 Get to know your childcare provider

Get familiar with your daycare. Ask for a tour. Have a list of questions. I promise you, you are not alone in being anxious. Your daycare provider has answered these questions many, many times.

If it’s financially feasible, arrange a few half-days for your child to participate in childcare ahead of time. By having this short time period away, you will both become familiar with the routine of doing drop offs and pick ups. This trial period also provides an opportunity for you to see how your child manages when spending time away. Your childcare provider will be able to provide you some feedback (did they cry for 5 minutes or 15 minutes? Were they able to settle? Did they make friends?). You both get used to this routine ahead of time, which is helpful for when you do officially go back to work.

#5 Create a balance between needs and wants

You may have had all the time, energy and resources to invest in twelve different interests and hobbies prior to having your child. But, it’s hard to keep up at that pace. What can you feel comfortable dropping? What are you willing to be a little less “good” at? Be honest with yourself in what you really want vs. what you really need.

Find a balance between work, family life AND you-time. It may feel hard to carve out that space for your own interests, but it’s so important to make time for self-care. Without this time for your own needs and interests, it’s easy to burn out, grow resentful or lose yourself in the process of parenthood.

#6 Acknowledge the feelings

No matter what happens, there are going to be feelings. Some good, and some not so pleasant. Rather than pushing these emotions down, allow yourself some time to reflect on what’s coming up as you go back to work. You may experience rage, guilt, anxiety or overwhelm. If this is the case for you, the solutions may vary. You may ned some time to adjust to the transition. It may be helpful to reach out for support. Or, you may require some specific problem solving to address these emotional needs.

Alternatively, you may experience a sense of calm and peace now that you have some time with other adults. You may feel proud that you and your child are handling the transition as well as can be. If this has been your experience, enjoy it! Everyone adjust to change differently, and this transition may be a smooth experience for you.

#7 Cut yourself some slack

Going back to work after so many weeks or months with your child is a huge transition for you and your baby! Give yourself permission to feel all the feels, make a bunch of mistakes AND learn from your experiences. Trust that you are capable of adjusting, and that it will take time before this becomes second nature. Set up manageable expectations for yourself. You are not always going to crush it every day. Sometimes you will half-heartedly parent. Sometimes you will rely on cartoons to occupy your kiddo while prepping a meal. You are human. You are loving. You are doing your best.