Becoming a new parent is an incredibly exciting and challenging stage, both in your personal and professional life.
Maternity leave (assuming you have any in the United States) is only the first stage of fitting your “new” life with your existing one. A recent report from Carrot Fertility found that nine out of ten new mothers face at least one challenge when returning to work.
Translation: keeping your career on track as a new parent isn’t easy, but it’s possible with preparation and a willingness to accept support.
Whether you’re returning to work after maternity leave or juggling the early stages of motherhood with ongoing professional responsibilities, it’s important to set yourself up for success.
Here are five key steps to keep your career on track as a new mom. helping you balance both personal and professional growth.
1. Parental Leave is an Opportunity to Demonstrate Your Leadership
Parental leave often feels like a break from your career, and it can feel like a damaging one. But that’s not true! It can also be a powerful moment to show your leadership abilities in different ways. While you might not be physically at the office, you can still take proactive steps to prepare for your return.
If you’d like to exercise your brain, use your parental leave to work on strategic projects that will improve the business. This can be as complex as developing processes, writing proposals, or creating systems that will help your team after you come back. However, it can be as simple as journaling, reading about your industry, or generally keeping yourself aware of what’s going on outside of your home.
You could also take this time to build relationships. Your actions during this period will demonstrate your leadership qualities, even in the absence of day-to-day office interaction.
When you return to work, you’ll be able to show that you’ve remained committed to your professional development and the success of your team, which will go a long way in reinforcing your leadership potential.
2. Reset Expectations as You Return to Work
Coming back to work after maternity leave can feel like jumping into a whirlwind.
One of the first things you need to do is reset expectations—both for yourself and with your employer.
Even before you return to work, have an open conversation with your manager about your priorities, work hours, and any new responsibilities.
Establish a clear understanding and clear boundaries. This could mean adjusting your hours, asking for flexibility, or prioritizing certain projects over others.
Remember this: Your return doesn’t have to mean immediately picking up where you left off. Instead, find a pace that works for your new reality.
Setting realistic expectations early on—both for yourself and those around you—helps to prevent burnout and ensures you can thrive in both areas of your life.
3. Leverage Flexible Work Arrangements
There’s a range of flexible work arrangements that can help you better balance work and motherhood.
Don’t be afraid to explore these options and have a conversation with your employer about what’s feasible. You might find that working from home or having the ability to adjust your hours around your child’s needs could help you stay focused and productive, while reducing stress.
If your workplace offers family-friendly policies, such as on-site childcare, lactation rooms, or parental support groups, be sure to use them. Leveraging these resources allows you to thrive at work without sacrificing your well-being as a new mom.
4. Focus on Your Mental and Physical Health
Incoming cliche alert! You must take care of yourself before you can take care of others, period.
Write it on a post-it note. Write it on your bathroom mirror. Remember that you need to show yourself some love in order to show up as an employee and as a parent.
It’s easy to put your own well-being on the backburner while managing the demands of work and family life. When feeling behind the ball, it can feel downright silly to take time for a little self-care. Prioritizing your mental and physical health is crucial to your success in both areas.
Exercise, healthy eating, and good sleep routines can help you feel more energized, confident, and focused. We’re not trying to add more to your to-do list, either. If this feels impossible, start small. Take 5-10 minutes for a walk.
Be gentle with yourself. If there is a time to recognize that seeking support is a sign of strength, it’s right now.
Your ability to stay mentally and physically well will directly contribute to your ability to excel in your career and as a new parent.
5. Build a Support System at Work and at Home
Having a reliable network will give you the confidence and stability you need to excel.
At work, connect with other working parents. Exchange tips and create a network of support. Colleagues who are also working parents can offer valuable advice . They will be all too willing to share their best advice on navigating you new work life balance.
This is also a great time to find a mentor who understands your personal life, your career goals, and how to balance them.
At home, don’t be afraid to ask for help from your partner, family members, and friends. Hire outside support, like a nanny, babysitter, or housekeeping service.
Being able to rely on others will ease your stress and create a new sense of balance. This support and balance is central to long-term success.
6. Engage in Critical Conversations at Home and at Work
Don’t leave room for assumptions—especially when navigating a return to work after baby. New parents are often overlooked, because managers assume what they may want or need at a specific time.
Critical Conversations at Work
At work, be proactive in discussing your needs with your employer. Whether it’s flexibility in your schedule, a temporary reduction in hours, or adjusting your workload, initiating these discussions ensures you’re not silently shouldering the burden.
Communicate openly about the challenges you’re facing before they become insurmountable. This is a crucial step to help you feel supported and reduce the risk of parental burnout.
Critical Conversations at Home
At home, these conversations are just as important. Talk openly with your partner or other family members about how to divide household and caregiving responsibilities.
This collaborative approach ensures you’re not doing it all yourself. It also gives your partner or family members time and space to communicate how they are balancing it all. Assume nothing and discuss everything.
Remember, these conversations should be ongoing. Flexibility and open communication are essential to balancing your career and parenthood.
7. Prioritize and Trust Yourself
One of the biggest challenges of being a new mom is learning to prioritize. If you thought juggling flaming bowling pins looked hard, just wait.
Not every decision will be perfect, but by trusting your instincts, you’ll make the best choices for yourself, your family, and your career.
Start by prioritizing what truly matters.
Set clear boundaries with your time. Get firm about when work ends, when it’s time for family, and when it’s time for self-care. Identify the tasks or responsibilities truly require your attention and what can be delegated or even let go. By making conscious choices about where you focus your energy, you can avoid burnout and stay more present in each moment.
Trusting yourself also means learning to say no when necessary. It can be difficult to decline invitations or projects, especially when you’re eager to excel at work. When it comes to parenting, it’s essential to trust your choices for yourself and your family. You know your needs better than anyone else.
At the end of the day, self-trust is your most valuable asset. The more you trust yourself to make the right choices, the more confidently you can step into both your roles as a professional and a mother.
8. Parent/Care Out Loud (Share Your Experience to Drive the Movement Forward)
As you navigate the early stages of motherhood while managing a career, share your experience. Parenting and caregiving “out loud” fosters a sense of community and understanding. It has the added huge benefit of driving the movement for other parents.
If you feel comfortable doing so, be open about your experiences with colleagues, managers, and peers. Sharing stories of balancing work and motherhood can break down stigmas and open the door for others to do the same. This vulnerability often builds trust and camaraderie, especially with other parents or caregivers who may be silently facing similar challenges.
At work, speaking up about the realities of balancing career and family can help create a more supportive culture.
Advocating for change doesn’t have to stop at the workplace. Be part of the conversation outside of work. Use social media, professional groups, or even local community organizations to spread the word.
Whether you’re speaking up about childcare affordability, the importance of family-friendly policies, or the emotional and physical toll of balancing motherhood with a career, your voice is crucial in driving systemic change. The more you “parent out loud,” the more you encourage others to do the same.
You can spark a collective shift toward greater understanding and positive change for all.
9. Give Yourself Grace
There is a ton of advice out there about “surviving” the first few months or the first years of parenthood. While some of the challenges lift (i.e. the newborn stage, sleep regressions, the “terrible twos”) after time, being a parent will always introduce new struggles.
Give yourself grace through it all. As mentioned above, be vocal about your experience. Find community in the veteran parents you know and love.
Final Thoughts on Keeping Your Career On Track as a New Mom
Navigating a career while adjusting to motherhood is no small feat, but you can do it—and you’ll be great.
Engage in meaningful conversations with your employer and family, trust yourself to prioritize what matters most, and never hesitate to share your experiences. Through these actions, you’ll build a strong foundation for a fulfilling career and family life.
Keep pushing forward, stay true to your values, and never underestimate the impact your personal journey can have on the world around you.
5-Steps-For-Career-Minded-New-MomsPosted In: Downloadables, Fathers & Work, Mothers & Work, Work & Family