What is one piece of advice you would give to new parents about returning to work after parental leave? What helped make the transition smoother for you?

Question

Returning to work after parental leave can be a significant transition for new parents. This article presents expert-backed strategies to make the process smoother and more manageable. From negotiating a gradual re-entry to prioritizing self-compassion, these tips aim to help parents navigate this important life change with confidence.

Dr. Cheryl Twu · Answer

As an OB-GYN who has supported countless patients through pregnancy and postpartum transitions, my top advice for returning to work is establishing clear communication boundaries with your workplace before your return. I've had patients who successfully negotiated gradual re-entry schedules (starting with 2-3 days weekly) that allowed them to maintain breastfeeding routines and adjust to separation anxiety.
The physical transition deserves attention too. One patient, an executive who delivered six months ago, faced exhaustion until we implemented a strategic sleep plan with her partner taking the first night shift (8 PM-1 AM) while she slept uninterrupted, allowing her to handle the early morning feeding before work.
Practicing the full morning routine before your actual return date is invaluable. A healthcare professional in my practice did "dress rehearsals" for childcare drop-offs a week beforehand, which eliminated day-one logistics stress and allowed her to identify unanticipated challenges with pumping equipment and childcare timing.
At Wellness OB-GYN, I've found that the patients who maintain postpartum follow-up appointments after returning to work have smoother transitions overall. These check-ins allow us to address hormonal fluctuations affecting workplace concentration and adjust support as needed, especially since postpartum wellness extends well beyond the standard six-week mark.

Paul Zalewski · Answer

Build and protect a re-entry buffer. Most people, especially first-time parents, think that going back to work is like flipping a switch; off today and on tomorrow. Unfortunately, that is not the case. Parenting changes your brain, your body, and even your bandwidth.
You must be careful with how you get back to work to build sustainable momentum. If you rush back without recalibrating, you risk burnout and resentment towards work, parenting, or both.
For me, the most helpful thing was setting clear boundaries and expectations. I blocked out a few hours on my calendar each day during the first two weeks for thinking, breathing, and catching up without pressure.
I used this time to scan emails without urgency, reflect on what kind of father and professional I wanted to become moving forward, and reconnect with some teammates over coffee instead of Zoom. This time buffer gave me the much-needed space to shift my mental gears rather than slamming into them.
I also gave myself permission to be less than 100% in both places on some days. I was more focused on showing up consistently over time rather than nailing it every day. I leaned on tech tools that helped me work smarter. For instance, I automated small, recurring tasks and started batching focused work blocks.
The most important thing you must remember is that you are not returning to your old normal; you are building a new version of yourself. Give yourself the grace to experiment, adjust, and occasionally fail.

Holly Gedwed · Answer

As a therapist working with parents navigating major life transitions, I've seen the emotional toll that returning to work can take. My advice is to prioritize self-compassion during this adjustment period - the guilt, anxiety, and conflicting emotions are normal responses to this significant change.
Create clear boundaries between work and home life. When I work with parents in my practice, we often develop concrete transition rituals that help signal to your brain when you're shifting roles. This might be as simple as changing clothes immediately when you get home or taking five minutes of quiet time before engaging with your child.
Practice radical acceptance of "good enough" parenting. Many clients I counsel fall into perfectionist traps trying to compensate for time away, leading to burnout. One mother I worked with found relief by identifying three key quality moments to prioritize each day rather than trying to be "on" constantly.
Consider bringing elements of integration between your parent and professional identities rather than compartmentalizing. A client who directs a small business found that bringing photos of her child to her office and occasionally sharing parenting insights with colleagues reduced her feeling of living a "double life" and decreased her anxiety about returning to work.

Jennifer Kruse · Answer

As a therapist who specializes in motherhood support and has steered this transition myself with three children, the biggest game-changer is addressing the anxiety and guilt that hits before you even walk back into the office. About 75% of the moms I work with struggle specifically with leaving their children, which creates a spiral of isolation and self-doubt that makes the work transition exponentially harder.
I teach my clients to practice leaving their baby for short periods weeks before returning to work—even just 30 minutes for a coffee run. This builds your confidence muscle gradually rather than going cold turkey on day one. One mom I worked with started with 15-minute walks around the block and worked up to 2-hour outings, which made her first day back feel manageable instead of traumatic.
The practical piece that saved me personally was setting up what I call "compassion check-ins" during your first week back. I had my husband text me one photo of our baby every two hours—not because I needed constant updates, but because it helped quiet the anxious voice telling me something terrible would happen. This simple ritual let me focus on work instead of spiraling into worst-case scenarios.
Most importantly, give yourself permission to feel conflicted about returning. The media pushes this narrative that you should either love being back at work or feel guilty about it, but the reality is you can miss your baby AND appreciate adult conversation simultaneously.

Ann Krajewski · Answer

As a psychologist who works with high achievers, I've observed that returning to work after parental leave often triggers perfectionism and anxiety. Many clients struggle with the feeling that they must excel immediately in both parenting and professional roles.
One piece of advice I'd give is to acknowledge and validate your emotional experience during this transition. Many parents I work with benefit from setting aside 5-10 minutes daily to check in with themselves and name what they're feeling without judgment.
Something that helps make the transition smoother is identifying your core values beforehand. I've guided clients through exercises to determine what genuinely matters to them in both parenting and career rather than what they think "should" matter. This clarity helps them make decisions that align with their authentic selves when faced with competing demands.
The most successful transitions I've witnessed involve parents who practice self-compassion. One executive client initially berated herself for not maintaining pre-baby productivity but found relief when she learned to speak to herself with the same kindness she would offer a friend in her situation. This mental shift proved more valuable than any logistical planning.

Ishdeep Narang · Answer

My primary piece of advice for new parents returning to work is to grant yourselves grace and embrace the "good enough" transition. The pressure to be the perfect parent and employee simultaneously can be immense, leading to significant stress and guilt. Remember, this is a period of significant adjustment for everyone in the family.
From a psychiatric perspective, unrealistic expectations are a common trigger for anxiety and mood disturbances. Accepting that there will be challenging days, moments of feeling overwhelmed, or that your routine won't be flawless is not failure, but a crucial act of self-preservation. This mindset fosters resilience and helps you navigate inevitable ups and downs with greater emotional balance.
My own return to the professional world was a particularly significant transition. After an extended parental leave to raise my children, I then completed my medical residency and fellowship. This stage was exceptionally challenging—not just physically, but also emotionally and mentally, packed with intensive learning, the need to manage critical patient situations, and requiring robust mental preparation to maintain equilibrium. Such a demanding re-entry while raising a family underscored the need for very careful navigation.
What personally helped me through this complex phase was establishing very clear, yet flexible, routines and communicating openly with my partner about the division of new responsibilities. We made a conscious effort to schedule dedicated, screen-free time with our children, focusing on the quality of our interactions rather than just the quantity. This helped reassure me of our continued bond, even with the change in our daily structure.
I also found it helpful to mentally prepare for the likelihood of unexpected disruptions - a sick child, a demanding day at work or in my studies - and to have contingency plans, however loose. Accepting that some days would be smoother than others, and that my productivity might fluctuate initially, was key to managing my own expectations and stress. This proactive acceptance helped reduce anxiety when challenges inevitably arose.
This period is a significant life change. Being compassionate with yourself, just as you are with your new baby, will make the journey smoother and more joyful for the entire family. It's about finding a new rhythm, not achieving immediate perfection.

Clara Whitlow · Answer

One thing I tell clients returning to work after parental leave is to recalibrate their rhythm, not recreate what existed before. The biggest tension comes from expecting yourself to move at your old pace while running on less sleep and with split focus. That mindset sets you up to feel behind before the day even starts.
What helped several of my clients (and what I encourage) is building in recovery buffers, not just between work and parenting, but between meetings, transitions, and even commutes. One client scheduled 15-minute windows after every Zoom call just to sit in silence and recenter. It wasn't wasted time. It gave her bandwidth to show up more fully and avoid that hollow, overextended feeling so many new parents carry.
I also recommend asking: What does my nervous system need to feel safe in both roles? That question opens up better solutions than productivity hacks ever could. You're not failing because you can't juggle it all - you're adjusting to a body and identity that are still in motion. Don't rush to stabilize. Let the transition be layered. That flexibility, more than structure, helps people move forward with less resentment and more self-respect.

Stafford Wood · Answer

As a business owner and a mother, I know that returning to work after being at home with a little one can be difficult for both you and the office. You've gotten used to wearing sweatpants and going for a stroll as a primary coping mechanism for frustration, and the office has been functioning without you for weeks.
One of the things I always recommend is to return on a Wednesday or Thursday, if possible. By shortening that first week back, it doesn't feel as difficult to make it through a whole five days, and the first week can be about reentry to the workforce, instead of trying to get real work done.
If that's not possible, try to do a few hours of visiting on the Friday before you return to look at a pile of mail or email and sort out what Monday is going to look like before you're in it for real.
I also recommend scheduling a week of out-of-the-house, professional activities like lunches or networking events for the week before you return, just to practice putting on "work clothes" and being around adults.

8 Tips For Returning To Work After Parental Leave

Table of Contents

8 Tips For Returning To Work After Parental Leave

Negotiate Gradual Re-entry and Establish Boundaries

Build a Buffer for Sustainable Momentum

Prioritize Self-Compassion During the Adjustment Period

Practice Leaving Baby Gradually Before Returning

Acknowledge Emotions and Align with Values

Embrace Imperfection and Foster Family Connections

Recalibrate Your Rhythm with Recovery Buffers

Ease Back with Shortened Weeks and Practice

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