How to pump on the clock and maintain your milk supply no matter where your day takes you. 

As a pumping mom, one of the best ways to prepare for returning to work (or simply spending more time away from your baby) is by creating a pumping schedule — and doing your best to stick to it. This will not only help you maintain your supply, it will make your days feel more manageable too! 

While pumping based on the clock will definitely feel different if you've been nursing most or all of the time, it can add helpful structure to your days when you're getting back into your 9 to 5. A schedule means that you are in control. 

We know that introducing a schedule can come with some questions. So we sat down with our friend Bri, an International Board Certified Lactation Consultant at SimpliFed and mother of three, to walk through everything you need to know. 

We'll cover:

• How often you should pump
• How long each session should last
• How to pump on a schedule and feed on demand, and what to consider if you're pumping exclusively. 

We'll also share schedules that take your life, and work, into account. 

Let's get into it! 

Q: Does every pumping mom have the same schedule? 

Your pumping schedule will depend on a few different factors, such as how long it takes for your milk to start flowing, whether or not you're exclusively pumping, and the sort of work that you do. 

Q: How often should I pump? 

Aim to pump as frequently as your baby feeds, or every 2-3 hours for about 15-20 minutes.

This will help mimic your baby’s feeding routine, and ultimately signal to your body to produce more milk.

Q: How much does my baby need? 

Once you've got your timing down, you may be wondering if you're pumping enough milk. 

It can be easy to worry about this — especially when moms holding overflowing bottles feel like they're all over your social media feeds.

At first, babies only need 1-ounce feeds. That gradually increases to 3-ounce feeds as breastfeeding is established in the first four weeks.

Between 1 and 6 months, it increases again to roughly 3 or 4-ounce feeds totalling 25 to 30 ounces of breastmilk a day.

By your baby’s first birthday, total daily milk needs drop to 16 to 18 ounces a day. They're likely having fewer, larger bottles at this point.

Q: How will I know if my baby is getting enough?

You will know your baby is eating enough if they're gaining weight, producing frequent wet diapers, and generally content.

Trust that they will take as much as they need from the bottle. If they're fussy after feeds, or needing to eat more frequently than when you are nursing, that may be a sign that they're in need of more.

Q: What should my schedule look like? 

When coming up with a schedule, it can be helpful to think about where you'll feel comfortable pumping, how long you'll spend commuting, what a typical work day might look like, and how often your baby has been feeding up to this point.

Let's walk through a few examples!

Sample schedule: working with a commute

Here's what a schedule might look like if you work outside of the house with a 30-minute commute.

You'll notice that it combines both breastfeeding and pumping, and has you expressing milk every 3 hours on average.

7 a.m. Breastfeed or pump and store for day

8:30 - 9 a.m. Commute to work

10 a.m. Pump at work

1 p.m. Pump at work

4 p.m. Pump at work

5-5:30 p.m. Commute home

5:30 p.m. Breastfeed or pump

8 p.m. Breastfeed or pump

Sample schedule: working from home

If you work from home, you may have the ability to break up your day of pumping with a lunchtime nursing session. You'll notice that this schedule also has you expressing milk about every 3 hours.

7 a.m. Breastfeed or pump and store for day

9 a.m. Pump

12 p.m. Breastfeed (and quick snuggle break!)

3 p.m. Pump

5:30 p.m. Breastfeed

8 p.m. Bedtime breastfeed

Sample schedule: pumping exclusively 

If you're pumping exclusively, aim to express between 24 and 26 ounces per day until your baby reaches six months of age.

The number of sessions will depend on whether or not you've established your milk supply yet. This sample schedule assumes your baby is a newborn, and you're pumping between 8 and 12 sessions a day.

7 a.m. Pump

10 a.m. Pump

1 p.m. Pump

4 p.m. Pump

6 p.m. Pump

9 p.m. Pump

12 a.m. Pump

4 a.m. Pump (give yourself a longer stretch of sleep!)

Keep in mind that while you're pumping on a schedule, you can still feed on demand — offering a bottle whenever your baby shows hunger cues. If you experience a sudden change in supply, or need support coming up with a schedule that works, remember that a lactation consultant can help.

Good luck!

With these tips, we hope you're feeling ready to return to work and pump on a schedule that works for you.

Make sure to follow us @willowpump on Instagram and TikTok and check out our YouTube for more pumping at work tips. You can find expert-backed guidance on all things pumping and feeding here, and shop our wearable pumps and accessories onewillow.com.