Categories: Breastfeeding, Pumping
October 8, 2025
Last updated on October 9, 2025
Finding time to pump consistently can feel overwhelming, especially in the early weeks. Whether you’re new to it or navigating this again, it’s not just about sticking to a schedule – It’s about managing the emotional weight, the pressure to do it “right,” and the guilt when things don’t go as planned.
Much of that pressure comes from the flood of information we see every day – advice from social media influencers, online communities, and even well-meaning friends. Some of it helps, but much of it can leave you feeling behind or not good enough. The truth is, what you’re seeing online is often curated, not real, and comparing yourself only adds stress.
Let’s take a step back from the noise and focus on what really matters: creating a flexible, sustainable pumping routine that supports both your milk supply and your well-being.
The Truth About Milk Supply: It’s About Consistency, Not Perfection
Every time you pump or nurse, you’re sending a signal to your body to make more milk. The more thoroughly and frequently you empty your breasts, the more milk your body will produce. That said, life happens and missed sessions, or an inconsistent schedule won’t automatically ruin your supply. What matters most is staying as consistent as you can and remembering that even a short session makes a difference. Ten minutes is better than none. The truth is, there’s no perfect schedule.
When Life Gets Busy, Flexibility Wins
There will be days when your schedule goes out the window. When you’re traveling, returning to work or school, or just trying to survive a rough day. Your routine might shift, and that’s okay. Consistency supports supply, but flexibility is part of what makes your routine sustainable. Normalize imperfect routines, because this is just the beginning for you and your growing family!
Strategies to Help You Stay on Track
You don’t need a perfect plan, just a few strategies that can help you build a rhythm that works for your life. These are commonly recommended and have supported many moms across a variety of routines:
- Exclusive Pumping: If you’re exclusively pumping, aim to pump every two to three hours, or at least 8 times a day, to establish your supply after birth. Once your supply is well established (around 2-4 weeks postpartum), you can discuss spacing sessions to follow your baby’s routine and needs. For example, when your baby is back to birth weight, has good diaper output (urine & BMs), and pediatrician approves longer sleep stretches overnight, your pumping routine may shift to 1-2 pumping sessions overnight instead of 3-4.
- Hand Expression: Can be used as a backup when you don’t have your pump available. Hand expression can be a simple and effective way to stimulate and collect milk and can also be helpful after a pumping session if you’re not feeling fully drained. Note, if you are consistently not feeling fully empty after pumping sessions, touch base with an IBCLC or the breast pump manufacturer to ensure effective fit and use of your pump.
- Check your flange size and replace valves regularly: Your flange size can change throughout your breastfeeding journey, and that’s normal. If you’re experiencing discomfort, poor output, or longer sessions, check your flange fit. And if you notice your milk output dropping, worn valves might be the culprit. Replacing them regularly can help improve performance. Learn more in our blog
- Proper Use: Using your pump effectively can make all the difference! Incorrect use can impact your supply and leave you feeling defeated. Reach out to an IBCLC, our team, or your pump manufacturer for support and
- Hands-free pumping bra: If fitting a pumping session in is tough because it limits your mobility, consider a pumping bra! While it’s generally recommended to pump in an upright, fairly still position, having access to your hands, even if it is simply to have a snack, can be a huge win.
- Pumping at Work: Block off time in your calendar ahead of time or set reminders to help you stay on track.
- Try power pumping if needed: Power pumping mimics cluster feeding and can help stimulate supply. Learn more in our blog and quick Power Pumping video, which walks you through how to make it part of your routine and why.
- Keep an extra set of clean pump parts: It sounds simple, but having a backup set on hand can save you time and reduce stress, especially on long days.
Sample Pumping Routine
Here are two sample routines if you’re pumping at home or returning to work and have no weight or growth concerns for baby:
At home with 4-month-old baby, exclusively pumping:
- 6:00 AM – “Wake up for the day,” pump session #1
- 10:00 AM – Pump session #2
- 1:00 PM – Pump session #3
- 4:00 PM- Pump session #4
- 7:00 PM Pump session #5
- 11:00 PM Pump session #6
- Middle of the night session(s), depending on supply and baby’s needs
Returned to work with 7-month-old baby in daycare, primarily nursing:
- 5:00 AM – “Wake up for the day,” latch
- 8:00 AM – Right before daycare drop-off, latch
- 11:00 AM – Pump at work session #1
- 2:00 PM– Pump at work session #2
- 5:00 PM – Pump at work/on commute session #3
- 6:00 PM – Return home, latch
- 9:30 PM – Last latch before bedtime
- Middle of the night latch(es) or pumping session, depending on supply and baby’s needs
(Remember: every mom’s routine will look a little different, and these are just examples.)
Take Care of Yourself Too
Your body is working overtime making milk, holding it all together, and often doing it on little to no sleep. Especially in the early days, it’s easy to feel like you need to put yourself last. But here’s something we don’t say enough: when you consistently put yourself last, you’re not truly putting your baby first.
It may feel like you need to breastfeed or pump before you eat, or skip breaks when your baby cries, but taking a moment to nourish yourself is just as important. Your body is burning more calories and energy than ever, and giving yourself fuel is essential.
Something as simple as having a snack and a water bottle within reach while you’re feeding can make a difference. Check out our blog Nourishing Your Body with Nutrition from Pregnancy to Postpartum and Beyond for more helpful tips and food ideas.
What Support Can Really Look Like
Support in real life can look so different from what we’re used to seeing online, and that’s okay. Some days, that support might come from a partner, family member, or friend. Other days, it might be a quiet moment to yourself or finally reaching out for the help you’ve been needing.
If you’re in that place and need extra guidance, please reach out to an International Board Certified Lactation Consultant (IBCLC) or connect with one of our Certified Lactation Counselors for a virtual consultation through our Education & Support Programs.
Give yourself the grace you deserve. Every journey looks different, and that includes yours, whether it’s your first time or your third. No matter what it looks like today, you’re doing enough, and support is always within reach.