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Categories: Breastfeeding, pumping
October 8, 2025

Last updated on October 9, 2025

Finding the time to consistently pump 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 this 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 a lot of it can leave you feeling behind or not good enough. The truth is, what you see online is often curated, not real, and comparing yourself only adds to the stress.

Let’s take a step back from the noise and focus on what’s important: 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 are sending a signal to your body to produce more milk. The more thoroughly and often you empty your breasts, the more milk your body produces. However, life happens and missed sessions or an inconsistent schedule do not automatically ruin your offering. The most important thing is to stay as consistent as possible and remember that even a short session makes a difference. Ten minutes is better than nothing. The truth is, there is no such thing as a perfect schedule.

When life is 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 get through a tough day. Your routine may change, 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 fits your life. These are widely recommended and have helped many mothers with different routines:

• Unique pumping: If you are exclusively pumping, aim to pump every 2-3 hours or at least 8 times a day to ensure nutrition after birth. Once your supply is established (around 2-4 weeks postpartum), you can discuss in-between sessions to follow your baby’s routines and needs. For example, when your baby is back to birth weight, diaper excretion is good (amount of urine and body weight) and the pediatrician approves longer sleep periods during the night, the pumping routine may change to 1-2 pumping times during the night instead of 3-4 pumping times.
• Hand expression: Can be used as a backup when you don’t have a pump available. Hand expression can be a simple and effective way to stimulate and collect milk, and it can also help after pumping if you’re not completely empty. Note that if you consistently do not feel completely empty after pumping, have your IBCLC or breast pump manufacturer touch the base to ensure effective pump fit and operation.
• Check the flange size and replace the valves regularly: Your flange size may change during your breastfeeding journey, and that’s normal. If you experience discomfort, poor performance or longer sessions, check the fit of the flange. And if you notice your milk production dropping, worn valves could be to blame. Changing them regularly can improve performance. Read more on our blog
• Correct use: Efficient use of the pump can make all the difference! Improper use can affect your supply and create a sense of defeat. Contact your IBCLC, our team, or your pump manufacturer for support and
• Hands-free pumping bra: If fitting in a pumping session is difficult because it restricts your mobility, consider using a pumping bra! While it’s generally recommended to pump in an upright, fairly still position, getting hands on, even if it’s just for a snack, can be a huge payoff.
• Pumping at work: Reserve an appointment in your calendar in advance or set reminders to stay up-to-date.
• Try power pumping if needed: A power pump mimics cluster feeding and can help stimulate supply. Read more on our blog and a quick Power Pumping video that walks you through how to make it a part of your routine and why.
• Keep an extra set of clean pump parts: It sounds simple, but having a backup can save you time and reduce stress, especially on long days.

An example of a pumping routine

Here are two sample routines if you’re pumping at home or returning to work and aren’t worried about your baby’s weight or growth:

At home with a 4 month old baby, exclusively pumping:

• 6:00 AM – “Wake up for the day”, pump session 1
• 10:00 a.m. – Pump period 2
• 13:00 – Pumping period 3
• 16:00 – Pump session #4
• 19:00 Pump session #5
• 23:00 Pump session #6
  
• Midnight session(s) depending on availability and baby’s needs

Returning to work with a 7-month-old baby in day care, mainly nursing work:

• 5:00 AM – “Wake up for the day,” latch
• 8.00 – Just before leaving for daycare, latch
• 11:00 a.m. – Pump at workplace #1
• 14:00 – Pump at work session #2
• 17:00 – Pump at work/commuting #3
• 18.00 – Return home, lock
• 9:30 p.m. – last catch before going to bed
• In the middle of the night, latches or a pumping session, depending on the supply and the baby’s needs

(Remember: every mom’s routine looks a little different, and these are just examples.)

Take care of yourself too

Your body is working overtime making milk, keeping it all together, and often doing it on little sleep. Especially in the early days, it’s easy to feel like you have to put yourself last. But here’s something we don’t say enough: when you’re constantly putting yourself last, you’re not really putting your baby first.

It may feel like you need to nurse or pump before eating, 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 fueling is essential.

Something as simple as having a snack and a bottle of water close at hand during feedings can make a difference. Check out our blog Nourishing Your Body with Nutrition for more helpful tips and food ideas about pregnancy, postpartum and beyond.

What support can really look like

Support in real life can look so different than what we’re used to seeing online, and that’s okay. Some days this support may come from a partner, family member or friend. Other days it can be a quiet moment for yourself or finally seeking the help you’ve needed.

If you are in that position and need further guidance, please contact an International Board Certified Lactation Consultant (IBCLC) or contact one of our Certified Lactation Counselors for a virtual consultation through our education and support programs.

Give yourself the grace you deserve. Every trip looks different, and that includes yours, whether it’s your first or third time. No matter what it looks like today, you are doing enough and support is always there.