Exclusive Pumping Tips & Sample Pumping Schedules
Are you in your pumping era? Looking for more information about exclusive pumping and what that means for you as you return to work?
There are many reasons that parents feed their babies by exclusively pumping breast milk.
Maybe you chose it, or maybe it chose you.
Either way…
If you’re returning to work soon… you might be asking yourself…
What will that look like for me?
Now, unfortunately, there isn’t one right answer to this question and that can feel frustrating. You may be looking for the “perfect” pumping schedule allowing a seamless transition back to work.
It’s important to remember there is no “one size fits all” approach to pumping.
So, while you’re working out your schedule, keep these tips in mind:
- Breathe and take your time
- Filter the advice you receive from non-professional sources
- Seek professional guidance when you’re unsure
- Listen to your intuition
With some time and patience, you will discover what is best for you and your baby.
Just know…
A perfect pumping schedule doesn’t really exist.
And that’s okay.
Find peace in knowing that you will find what works for you. And we’re here to help.
First, we’ll share a few of our best tips for thriving in your pumping era, and a few examples of exclusive pumping schedules.
Consider this your starting point, and allow room for flexibility and growth.
Tips For Success: Exclusive Pumping
When it comes to pumping, it’s common to overthink it. We can get into an “all or nothing” mindset, thinking only one way is the “best” way.
Or, perhaps even worse, if we don’t do it a certain way, we fall into the trap of thinking we are a bad mom or parent.
(Spoiler alert: You’re not).
Here is your permission to relinquish rigidity and give yourself grace. This will help to reduce anxiety and feelings of overwhelm.
Tip #1 – Practice Pumping and Bottle Feeding on Maternity Leave
Plan ahead and carve out some time to devote to practicing using your pump. Whoever will be feeding your baby (your partner, nanny, family member, etc) while you are at work, should practice feeding with the bottle.
Keep in mind… it’s okay to try out different pumps and bottles during this time to find what works best for you and your baby.
Maternity leave is the best time to do this. Just because you purchased or received a pump you don’t end up liking doesn’t mean you have to be stuck with it.
The same goes for bottles. Your postpartum doula may have some recommendations as well.
Try and practice at least 3-4 weeks before you return to work so you have plenty of time to make adjustments.
Tip #2 – Take Advantage of Support Resources in Your Community
There are pumping resources available to you.
Creating a strong, effective pumping routine can be hard to do without support.
Especially if you’ve never done it before.
Consider joining an on-line group, or a Facebook group for pumping Moms. Peer support can be the absolute best kind of support available. People who are in the trenches like you can empathize and give you real workable advice.
There may also be in person classes and groups you can join. So with that said….
Here are a few places to find support and quality education in the Tampa area:
- Breastfeeding Your Baby Class
- Lactation Counseling
- Parenting Support Group
- Baby Cafe
- Kelly Mom
- Nancy Mohrbacher IBCLC
Tip #3 – Delegate Responsibilities When You Need To
As an exclusively pumping mom, you have a new host of responsibilities.
You’re great at multitasking. But you cannot do everything.
Doing it all leads to one thing: burnout.
And because you can’t exactly pass off the “lactating” part of your new responsibilities…
Here are a few examples of what you could pass along (or eliminate):
- Washing pumping parts and bottles at the end of the day
- Cooking meals or grocery shopping
- Volunteer roles or other commitments that are too time-consuming
- Everyday chores like dishes and laundry
- Bottle-feeding the baby
Locate the activities that are draining you right now and pass them off to a support person if you can.
Your partner or postpartum doula can help.
That way, you will be more present with your baby, and better able to establish a stronger pumping routine.
Tip #4 – Prepare Your Supplies & Obtain Extras
During your pumping era, it might be helpful to buy extra supplies. And with exclusive pumping, even more so!
For example, you can buy extra…
- Breast pumps. Leave one at home and keep another at work. That way, you’re not lugging one pump back and forth.
- Pumping bra. This makes putting on and removing a pump that much easier. They also help keep the pump in place.
- Milk storage bags. Sometimes you pump more milk than you need. Having milk storage bags makes for easy freezing and thawing. Also, it makes it easier to transport to daycare.
- Pumping parts. Order multiple sets of pumping parts so you aren’t as overwhelmed with cleaning them. Also, make sure an IBCLC matches you with the correct flange size.
- Warming pads. These can help encourage letdowns if a room is cold.
- Snacks. Pumping is still breastfeeding. You will get extra hungry! So keep snacks around to keep you nourished as you continue to nourish your baby.
Let’s Talk Pumping Routines
No one knows what is going to work best for you and your schedule better than you do.
Be kind to yourself.
Allow for good days and bad days. Allow for learning and finding your groove.
And remember… a breast pump is a cold, nonliving machine. Not a human baby. So, it can be tricky to get the hang of exclusive pumping, especially if you’ve never pumped before.
Your breasts will not respond in the same way to a pump as they do to your baby.
So, start with this:
Allow for a flexible structure.
Like a rubber band.
This schedule will be useful, and helpful, but also adaptable.
A “rubber band” routine will help you approach pumping with grace and patience.
Pumping Routine Examples
Let’s walk through a few examples of what a “flexible structure” looks like. Remember, these are just possible schedules to give you a real-life example. Consider them a starting point to help frame your pumping schedule.
Example #1: Pumping on a Work Day Routine (With a 3-month-old)
When your baby is younger, you will need to fit in more pumping sessions compared to when your baby is older. To keep your supply up, you will likely need to do some pumping at night.
| Time Schedule | Activity |
| 6:00 a.m. | Wake up, pump, bottle feed |
| 6:30 a.m. | Get ready for work & leave |
| 8:00 a.m. | Working time |
| 10:00 a.m. | Pumping session |
| 10:30 a.m. | Working time |
| 12:00 p.m. | Lunch break |
| 2:00 p.m. | Pumping session |
| 2:30 p.m. | Working time |
| 5:00 p.m. | Leave work |
| 5:30 p.m. | Evening events/duties/nighttime routine |
| 8:00 p.m. | Pumping session |
| 11:00 p.m. | Pumping session before bed |
| 2:00 a.m. | Pumping session |
Example #2: Pumping on a Work Day Routine (With 9 month old)
As your baby grows, you can begin to drop pumping sessions (if you want to). When you decide to drop pumping sessions, it greatly depends on your goals for pumping.
| Time Schedule | Activity |
| 6:00 a.m. | Wake up, pump, bottle feed |
| 6:30 a.m. | Get ready for work & leave |
| 8:00 a.m. | Working time |
| 11:00 a.m. | Pumping session/Lunch break |
| 1:00 p.m. | Working time |
| 4:00 p.m. | Pumping session |
| 5:00 p.m. | Leave work |
| 5:30 p.m. | Evening events/duties/nighttime routine |
| 10:00 p.m. | Pumping session before bed |
Exclusive Pumping is Still Breastfeeding
No matter what your situation is, the fact is pumping can be isolating.
Exclusive pumping means you’re going to be…
- Leaving social gatherings to find a secluded place.
- Stopping your workflow when it’s time to pump.
- Pausing conversations to relieve your breasts.
- Feeling uncomfortable with full breasts at any point of the day.
Sometimes this can feel like a lot.
And it may not be what you expected.
You entered motherhood with a hopeful heart and a strong desire to nourish your baby.
So, if pumping is stealing your joy…
We get it.
It’s okay to not always be happy about it. In fact, in feeling this way, you’re joining many other parents who feel the same.
If anything, remember this:
You ARE breastfeeding.
You are providing human milk to your baby and that is amazing.
You’ve got this.
Struggling? We’re Here For You
Our doulas and lactation counselors can help you with your pumping concerns.
You might have questions about your day-to-day routine, or maybe something more specific.
We have the resources to help you! Reach out any time.
Also check out: When Should I Start Pumping Breastmilk?
