No matter what your workplace looks like, pumping away from your baby requires a lot of planning — especially if you’ve been nursing exclusively. The transition isn’t without its challenges (and all the feels), so it’s important to have a plan!

Below, we’re covering everything from getting on a schedule to keeping your supply up to introducing bottles, plus reminding you of your rights as a pumping mom at work. Fitting pumping sessions into your workday doesn’t always feel easy, but preparing before you head back will make things easier for both you and your baby.

Understanding Your Rights and Workplace Support

When it was passed in December 2022, the PUMP Act represented a major milestone for working moms. It’s the first piece of legislation supporting breastfeeding moms to pass Congress since 2010.

Here’s what you need to know: 

• It expands on the 2010 Fair Labor Standards Act to protect nearly 9 million nursing mothers (who work in organizations with 50+ employees) who previously weren’t entitled to break time and space to pump
• It gives employees the ability to go after financial compensation and other remedies if their employers aren’t complying with rules
• It clarifies that time spent pumping counts as time worked when calculating minimum wage and overtime
• It reinforces that women need both sufficient time to pump as well as a clean and private space 

We know it can be hard to advocate for yourself, especially if you’ve just returned to work and emotions (and hormones) are running high. Sticking to the facts and reminding your employer that you have certain rights can help. 

Before you head back to work, consider emailing your HR department or manager and asking about the pumping accommodations that are in place. If you’re met with a challenge, you can remind them that you’re entitled to the below. 

• A space that has been designated for pumping
• Comfortable chairs or a bench and desk at the appropriate height
• A door that locks with an “occupied” sign on it
• A flat surface for pumping equipment
• A sink with a drying rack and dish soap
• A refrigerator for safely storing pumped milk
• Cubbies, cabinets, or shelves to store items
• An electrical outlet for plugging in a breast pump (although you won’t need one if you’re pumping with a wearable like Willow)
• A wastebasket and sanitizer for surfaces and hands 
• Routine daily maintenance so the space stays clean
• Adequate lighting and ventilation 

Now that you know your rights, you’re ready to prepare for your first day back on the job. Here’s what you’ll want to keep in mind! 

1. Establishing a Pumping Schedule at Work

Planning Your Pumping Sessions

Your pumping schedule will depend on a lot, including your let-down periods, the amount of milk you pump during a single session, how much milk you want to store while you’re away from baby, and more. Plus, external factors (like your commute time and the sort of work you do) will play a role! 

Sticking to a pumping schedule is key since it will allow you to maintain the supply that you’ve established (whether you’ve been exclusively pumping, pumping and nursing, or combo feeding).  

So how often should you pump at work? A good goal is to try and pump every 3-4 hours for about 15-20 minutes at a time. Again, you’ll want to base your pumping frequency on how often your baby feeds each day. 

Similar to how often you should pump at work, the length of your pumping sessions should be based on how long your baby feeds during each session. This will help mimic your baby’s feeding routine and ultimately signal your body to produce more milk. The general guideline for pumping duration is about 20 minutes per session. Remember that every person is different and that you may need more or less time depending on the milk you produce.

And remember: If you’re tempted to use your lunch break for pumping, don’t. “Make sure that pumping at work is a separate break time that doesn’t cut into your lunch break,” says birth and postpartum doula Emily Varnam. “It’s not a two-for-one break. You still need to maintain your calorie intake to sustain your supply.

Pumping at Work Sample Schedules 

Remember, these are just samples! Your schedule will vary depending on your baby's age and whether you’re pumping exclusively at this point. 

Schedule 1 (Hour commute)	Schedule 2 (30 min commute)	Schedule 3 (With lunch visit)	Schedule 4 (Hybrid or WFH)
6:30 a.m. Breastfeed	7 a.m. Pump (Store for day)	7 a.m. Breastfeed	7 a.m. Pump
8-9 a.m. Commute to work	8:30 - 9 a.m. Commute to work	8:30-9 a.m. Commute to work	8:30 - 9 a.m. Commute to work
9 a.m. Pump at work	10 a.m. Pump at work	9 a.m. Pump at work	9:30 a.m. Pump at work
12 p.m. Pump at lunch	1 p.m. Pump at work	12 p.m. Breastfeed	12 p.m. Commute home
3 p.m. Pump during break	4 p.m. Pump at work	3 p.m. Pump during break	12:30 p.m. Breastfeed
5-6 p.m. Commute home	5-5:30 p.m. Commute home	5-5:30 p.m. Commute home	3:30 p.m. Breastfeed
6 p.m. Breastfeed	5:30 p.m. Breastfeed	5:30 p.m. Breastfeed	5:30 p.m. Pump
8:30 p.m. Bedtime breastfeed	8 p.m. Bedtime breastfeed	8 p.m. Bedtime breastfeed	8 p.m. Bedtime breastfeed

2. Find or Create a Comfortable Pumping Environment

Identifying a Suitable Location

Remember: the PUMP Act means you’re entitled to a private, clean, and comfortable space. Since reducing stress can help support letdown, try to make your environment as comfortable and relaxing as possible. That might mean listening to a podcast, making yourself a cup of tea, or even reading a few pages of a book (or scrolling through a newsletter). If you’re working from home, you can even light a candle! The little things make a big difference. 

3. Invest in Must-Have Pumping Gear for Working Moms

Choosing the Right Breast Pump

No matter how great your setup is, pumping at work is never easy! A pump that’s quiet and fully in-bra, like the Willow 360 or Willow Go, can make a world of difference. 

You’ll want to make sure that whatever pump you choose has hospital-grade suction (to efficiently empty your breasts) and app control, allowing you to control your session with a tap. This ability to multitask is game-changing when you’re trying to squeeze a pump session into your workday! 

Pumping Accessories

If you’re heading to the office, a sturdy pumping bag or case will help protect your pumps while you’re commuting and throughout the day. Ours are sleek, easy to clean, and designed specifically to fit the Willow 360 and Willow Go pumps.

You’ll also want to stock up on cleaning supplies; pump spray and wipes can be helpful if you don’t have time to give your parts a full scrub in a sink, and our Travel Cleaning Pack is a great way store and dry all of your pump parts and containers while you’re out of the house. 

Keeping a Spare Set of Parts

If you have the space in your budget, stocking up on extra pump parts  — like flanges, diaphragms, containers, etc — can be a great way to pump more efficiently at work. This means you’ll spend less time cleaning them in between sessions! 

We always recommend that moms pack a couple of wet bags, like these from Stasher, for storing used pump parts throughout the day. 

4. Focus on Accurately Maintaining Your Milk Supply While at Work

Staying Hydrated and Nourished

“Hydration is so critical to milk supply,” says pediatrician Dr. Laurie Jones. “Set a timer to remind yourself to drink water and refill your bottle.”

While there’s no rule of thumb about exactly how much to drink each day—even factors like temperature and humidity can impact this—you can always monitor the pace and color of your urine. (You should need to go every 90 minutes, and it should be light and diluted.)

When it comes to staying nourished, it can be helpful to buy some nonperishable snacks in bulk and leave them sealed in a desk drawer at your office, taking care that there’s protein at every snack time. You can also boost your nutrition in sneaky ways by adding scoops of protein powder to your smoothie or collagen to your coffee, for example.

At lunch, be prepared! Make a plan ahead of time for what you’re bringing and when, and if you need to grab takeout or order in, make sure you’re doing it before you feel starving. The workday can get busy, but skipping meals (or skimping on them) is something you’ll want to avoid when pumping. 

Monitoring Your Supply

It can be easy to get distracted at work, especially if you’ve just returned from time away on leave. But pumping at regular intervals is critical to maintaining your milk supply, even if it means that you need to stay camera-off during a meeting or join a few minutes late. 

If you’re pumping with a wearable like Willow, you can use your connected app to track how much you’re pumping and monitor your supply throughout the week. 

5. Safely Store and Transport Your Breast Milk

Proper Milk Storage and Transportation Techniques

You’ll want to make sure you’re keeping your milk cold, whether that’s in a thermos like our Portable Breast Milk Cooler or an insulated bag with ice packs. If you choose a bag with ice packs, you can store your milk in a bottle or single-use milk bag, which can be put in your fridge or freezer once you get home.

Reference the Academy of Breastfeeding Medicine (ABM) for breast milk storage guidelines, which vary based on how you store your milk (and for how long). 

6. Balance Professional Responsibilities with Pumping

Communicating with Colleagues

Block off consistent time slots in your calendar — this will help you set expectations with your coworkers and make clear that there are periods of time during which you won’t be available. You are entitled to this time by law, so even though it may feel hard, try not to feel shame or embarrassment about the fact that you need special accommodations. 

If you feel comfortable, send a note to your colleagues when you return from leave and be explicit about the fact that you’ll be taking breaks to pump throughout the day. Let them know that you’re committed to getting your work done despite being offline, and propose strategies to ensure things don’t fall through the cracks (like an end-of-day touch base with your manager).

Managing Workload

Be honest with yourself about how much you can juggle during these early days back at work. If you’re struggling to manage your workload with your pumping breaks, talk to your manager before you start to miss deadlines (or feel like you need to pull all-nighters to get things done). 

7. Don’t Be Afraid to Seek Support and Advice

Connecting with Other Working Moms

If you’re struggling with the transition, remember that other moms are going through the same thing! Make time to talk to friends and family members who have navigated pumping at work — and if you don’t know anyone, join a local moms group (in your neighborhood or online) to find others to connect with. Feeling like a part of a community can really make a difference here. 

Consulting a Lactation Expert

If you have questions about maintaining your supply, establishing a pumping schedule, or anything else, a lactation consultant can provide you with personalized support and guidance. Start by asking your pediatrician or OBGYN for a local recommendation, or explore care through a platform like SimpliFed, which offers virtual support. 

Safely Pump at Work with Willow

If you take anything away from this article, let it be this affirmation: it is possible to return to work, maintain your supply, and continue to meet the expectations of your colleagues and manager while taking the time you need to make breast milk for your baby. 

If you’re overwhelmed, remember that it will get easier as you get the hang of things! Don’t be afraid to connect with others who have navigated the transition before, and reach out to a feeding expert if you have concerns. 

Finally, make sure that you’re setting yourself up for as much success as possible by investing in a pump that gives you the freedom you’ll need when you’re back in the office. Shop Willow pumps, pumping accessories, and cleaning essentials on our website, and learn more about pumping while returning to work on our blog. 

Pumping at Work FAQs

• What are my rights for pumping at work under the PUMP Act?
• Under the PUMP Act, you are entitled to break time and a private space for pumping at work, and the time spent pumping counts as time worked for calculating minimum wage and overtime. The act also allows you to seek financial compensation if your employer doesn't comply with these rules.
• How often should I pump at work to maintain my milk supply?
• To maintain your milk supply, aim to pump every 3-4 hours for about 15-20 minutes per session, based on how often your baby feeds. Sticking to this schedule helps mimic your baby's feeding routine and signals your body to produce more milk.
• What are some essential items for pumping at work?
• Essential items for pumping at work include a quiet, fully in-bra breast pump like the Willow 360 or Willow Go, a sturdy pumping bag, cleaning supplies like pump spray and wipes, extra pump parts, and storage solutions such as wet bags and insulated coolers for safely storing and transporting your breast milk.