Being pregnant and working full-time? That’s no small feat! With the demands of work and all the changes pregnancy brings, there’s a lot to juggle. But don’t worry—you’re not alone. With some planning and a bit of self-care, you can make this time more manageable and *maybe even enjoyable. Here are some tips to help you balance both worlds without burning out.
1. Listen to Your Body and Set Boundaries
Pregnancy brings a range of symptoms—from fatigue and nausea to backaches. These can impact your day-to-day focus and energy levels, so don’t ignore what your body needs. This is a time to set some healthy boundaries.
- Take Breaks When You Need Them: Whether it’s a quick stretch or a snack break, these moments can recharge you, especially on those long days. (FYI – The US has a Pregnant Workers Fairness Act that gives you a lot of rights when it comes to accommodating pregnant workers. Learn more about that here!)
- Speak Up if You’re Overwhelmed: Let your manager know if you’re swamped and need to adjust timelines or shift priorities. More often than not, they’ll be open to helping you adjust.
- Focus on Must-Dos: Prioritize the most critical projects first, and don’t hesitate to delegate smaller tasks. Keeping a list of to-dos can help you stay on top without feeling overwhelmed.
2. Share the News with Your Manager Early On
Telling your boss about your pregnancy is personal, but giving them a heads-up can allow you to talk about potential flexibility or adjustments in your schedule if you need them.
- Discuss Maternity Leave and Flexibility: Look into your company’s maternity leave policy and consider discussing flexible work arrangements, like adjusting hours or working from home part-time.
- Collaborate on a Transition Plan: It’s never too early to start thinking about how you’ll manage tasks before and during your leave. Getting this set up early can make things easier for you and your team when the time comes.
3. Manage Symptoms at Work
Pregnancy symptoms can make focusing on work a challenge, so it’s helpful to have some go-to tricks up your sleeve.
- Stay Hydrated and Snack Regularly: Bring a big water bottle and stash some healthy snacks at your desk to keep energy levels up. Simple, high-protein snacks can be lifesavers for keeping nausea and fatigue in check.
- Create a Comfortable Workspace: Small adjustments like a supportive chair or a footrest can make a huge difference in comfort.
- Take a Breather When You Need It: Feeling stressed? Taking a few deep breaths at your desk can help you calm down and refocus.
4. Prepare for Regular Prenatal Appointments
Doctor’s appointments are a part of pregnancy, and finding time for them can be tricky. Planning ahead can make things easier.
- Be Strategic with Timing: Try to schedule appointments early in the morning or late in the day to minimize time away from work.
- Use PTO or Flex Time: Some employers allow you to use PTO or flex time for medical appointments, so check with your HR to see if these options are available.
- Give a Heads-Up: If you have regular appointments, it can be helpful to let your manager know the general schedule so they can plan around it.
5. Prioritize Self-Care Outside of Work
It’s no secret that pregnancy can be exhausting, so focusing on self-care is essential. Small habits can have a big impact on how you feel each day.
- Prioritize Sleep: Aim for a restful night’s sleep to help with fatigue. Try turning off screens an hour before bed and winding down with a book or calming activity.
- Get Moving: Gentle exercise like walking or prenatal yoga can lift your mood and keep your energy up. Even a short walk during your lunch break can make a difference.
- Lean on Your Support System: Connecting with other moms-to-be or friends and family who can lend a listening ear can make the journey less overwhelming. There are plenty of groups where you can connect with others going through the same experience.
6. Start Thinking About Maternity Leave
Preparing for maternity leave can feel overwhelming, but planning early can take a lot of pressure off.
- Use Paidleave.ai to Learn What You’re Eligible For: You could get paid up to $17,124 depending on your state to bond with your new baby. Chat with Paidleave.ai to check your eligibility and find out more.
- Document Key Projects and Contacts: Create a guide for coworkers who’ll take on your responsibilities. This can include details about projects, contacts, and deadlines.
- Wrap Up or Delegate Tasks: Aim to complete major projects and delegate tasks as you get closer to your due date. Having a clear plan in place can make your leave feel less stressful.
- Consider Your Return: If you’re thinking about returning with some flexibility, start that conversation early on. Knowing what your options look like can give you peace of mind.
Embrace Flexibility and Self-Compassion
Pregnancy is a BIG deal, especially when you’re balancing it with a job. Remember, it’s okay to ask for help, take things slower, and adjust as needed. After all, you’re doing double duty—working and growing a little one! Take it day by day, lean on your support systems, and remember that this is all part of preparing for one of the biggest (and most exciting) changes in life.
At New Mom School, we’re here to support you with resources, community, and guidance. We know balancing work and pregnancy can be tough, but you’ve got this—and we’re here cheering you on every step of the way!
P.S. If you’re pregnant and have found yourself wishing there was a “cheat sheet” for helping you prepare for the arrival of a newborn… you’re in luck! We’ve created exactly that. We’ve taken our 10+ years of experience (and the feedback from HUNDREDS of moms in our classes) and compiled the Ultimate Newborn Checklist.
It includes helpful advice and checklists on topics including:
- Newborn Essentials
- Nursery Checklist
- Big-Ticket Items (worth the investment)
- Pre-Baby Self Care
- Hospital Bag Must-Haves
- Postpartum Care and Preparation
Grab your copy now by following this link.