Pumping Schedule for Working Moms: How to Maintain Supply and Stay Sane

Going back to work while breastfeeding is one of the hardest transitions for new moms. You're juggling meetings, deadlines, and somehow finding time to pump in a random room that may or may not have a lock.

This guide gives you a realistic pumping schedule, plus tips for maintaining your supply when you're away from your baby.

The Basics: How Often to Pump at Work

General rule: Pump as often as your baby would normally eat.

Baby's Age	Pump Sessions at Work	Total Pump Time
0-3 months	3-4 times	60-80 minutes
4-6 months	2-3 times	45-60 minutes
6-9 months	2 times	30-45 minutes
9-12 months	1-2 times	20-30 minutes

Pro Tip

The "magic number" is the number of times your breasts need to be emptied per 24 hours to maintain supply. For most women, this is 7-8 times total (nursing + pumping combined).

Sample Pumping Schedules

Full-Time Work (8-5 Job), Baby 3 Months Old

Time	Activity
6:00 AM	Nurse baby before work
9:30 AM	Pump session 1 (20 min)
12:30 PM	Pump session 2 (20 min)
3:30 PM	Pump session 3 (20 min)
5:30 PM	Nurse baby after work
Evening	Nurse 2-3 more times
Night	Nurse as needed

Full-Time Work, Baby 6 Months Old

Time	Activity
6:30 AM	Nurse baby before work
10:00 AM	Pump session 1 (15-20 min)
2:00 PM	Pump session 2 (15-20 min)
5:30 PM	Nurse baby after work
Evening	Nurse 1-2 times
Night	Nurse if needed

Part-Time or Hybrid Schedule

If you work 3 days in office:

Pump at work on office days (2-3 sessions)
Nurse on demand on home days
Keep roughly the same total number of sessions

Setting Up Your Pump Station at Work

Must-Haves

Electric double pump (saves time)
Extra pump parts (flanges, valves, membranes)
Cooler bag with ice packs
Milk storage bags or bottles
Hands-free pumping bra
Phone charger (pumping = scroll time)

Nice-to-Haves

Photos/videos of baby (helps letdown)
Nursing cover (if no private space)
Small towel for spills
Nipple cream
Snacks and water

Key Takeaway

Your employer is legally required to provide pumping breaks and a private space (not a bathroom) for nursing mothers. Know your rights under the PUMP Act.

How to Pump Efficiently

Power Pumping to Boost Supply

If supply is dropping, try power pumping once daily:

Pump 20 minutes
Rest 10 minutes
Pump 10 minutes
Rest 10 minutes
Pump 10 minutes

Do this for 2-3 days to signal your body to make more milk.

Get a Good Letdown

Look at photos of your baby
Listen to recordings of baby sounds
Apply warm compress before pumping
Massage breasts while pumping
Stay hydrated and fed

Flange Fit Matters

Wrong flange size = less milk + pain. Your nipple should move freely in the tunnel without rubbing the sides. Most women need smaller flanges than what comes with the pump.

Storing Breast Milk

The 4-4-4 Rule (Conservative)

4 hours at room temperature
4 days in the refrigerator
4 months in the freezer

Extended Guidelines

Location	Temperature	Duration
Room temp	Up to 77°F	4-6 hours
Cooler with ice	—	24 hours
Refrigerator	40°F	4-8 days
Freezer (attached)	0°F	6 months
Deep freezer	-4°F	12 months

Pro Tip

Store milk in small amounts (2-4 oz) to reduce waste. Baby might not finish a large bottle, and you can't re-refrigerate warmed milk.

Building Your Freezer Stash

Before Returning to Work

Start pumping 2-3 weeks before your return:

Pump once in the morning (when supply is highest)
Aim for 1-3 oz per session
Freeze immediately
Goal: 3-5 days' worth of milk stored

How Much to Store

Daily need = (baby's weight in pounds) x 2.5 oz ÷ number of feedings

Example: 12 lb baby eating 8 times = 3.75 oz per feeding

For 3 days' stash: 3.75 oz × 3 work feedings × 3 days = ~34 oz

Common Challenges and Solutions

Supply Dropping

Causes: Stress, dehydration, not pumping enough, skipping sessions Solutions:

Add a pump session (even 10 minutes helps)
Power pump for 2-3 days
Stay hydrated (80+ oz water daily)
Check flange fit
Consider galactagogues (oats, fenugreek) after consulting doctor

Not Enough Time to Pump

Solutions:

Use a hands-free pump
Pump during meetings (camera off)
Pump while commuting (with wearable pump)
Combine pumping with lunch

Engorgement

Solutions:

Don't skip sessions
Pump enough to relieve pressure
Apply cold compress after pumping
Consider hand expressing a little between sessions

Clogged Ducts

Signs: Hard, tender lump Solutions:

Massage toward nipple while pumping
Apply heat before pumping
Pump more frequently
See a doctor if fever develops (could be mastitis)

Traveling for Work

For Day Trips

Bring portable pump and cooler
Pump in the car (wearable pump) or find a private space
Store milk on ice

For Overnight Trips

Ship milk home (FedEx overnight with dry ice)
Pump and dump if shipping isn't possible
Maintain your schedule to protect supply

What to Tell Your Boss

"I need to pump breast milk 2-3 times during the workday. Each session takes about 20 minutes. I can schedule around meetings and remain flexible with timing. I just need a private space with an outlet and a small fridge or cooler access."

Most managers are more accommodating than you expect.

Tracking Your Pumping

Keeping a log helps you:

Spot supply changes early
Know exactly how much milk is stored
Share feeding duties with your partner
Remember when you last pumped (mom brain is real)

Tired of tracking everything in your head?

Koda helps you and your partner share the mental load of parenting. Track feeds, sleep, diapers, and more - all in one place.

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You've Got This

Pumping at work is hard. Really hard. Some days you'll feel like a dairy cow. Other days you'll feel proud that you're providing for your baby.

Both feelings are valid.

Whether you pump for 3 weeks or 3 years, every ounce counts. And if you decide to stop? That's okay too. Fed is best.

Written by moms who've pumped in supply closets, parked cars, and conference rooms. We see you.