STEP-BY-STEP GUIDE
Checklist for returning to work
Emily Varnam
Doula
Planning ahead (and gearing up!) can ease the transition. Our handy checklist helps you think through what to do and when.
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Making the mental load visible
How to make the mental load visible
- Pick a task, such as “infant feeding” (you can also get more specific, like “introducing a bottle”)
- Describe every bit of labor related to the task, dividing it into three categories: anticipation (noticing needs, tracking inventory, etc.), researching and planning (looking up solutions to problems, making decisions on solutions, creating schedules, etc.), and managing (implementing plans, troubleshooting, adjusting, etc.)
- Describe tasks you can release or share, getting specific about what will go to who
Feeling off-balance? Regain your equilibrium
Listen to this Expectful meditation (10 mins)
When we are emotionally overwhelmed, we are out of balance. Notice how your body feels. Do your thoughts race? Are your neck and shoulders holding tension? Maybe you feel light-headed or unfocused. These feelings aren’t a permanent state. To regain balance, we need to take deep breaths. Come back to center with this meditation by concentrating on some deep breathing.
Look for these behaviors:
- Yawning
- Staring blankly
- Touching face
- Rubbing eyes
- Lack of interest
- Jerking limbs
Listen for the “owh” sound babies sometimes make when they’re tired.
Learn about oxytocin, milk transfer colostrum, and more. Check out our glossary of breastfeeding terms.
Sometimes babies make noises or cry between sleep cycles during what’s called a “partial wakening.” Whether to immediately respond is a personal choice.
Dr. Manisha Panchal, a pediatrician, says it’s safe to let babies cry one minute for every week of life—i.e. 5 minutes for a 5-week-old. If they fall back asleep on their own, they likely didn’t have any needs for you to address.
Additional resources
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