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Work-Life Balance for New Parents

Work Life

Having your first child turns life upside down in ways you can’t possibly anticipate, no matter how much you prepare. Once they are born, all your time and energy revolves around this small human that needs to be cared for 24/7.

Adjusting to this new reality, along with the thought of returning to work, can add to the stress. You may wonder how you and your partner will get re-integrated at work and meet the needs of yourselves, your child and your relationship.

However, achieving work-life balance in the chaotic years of child rearing is possible. The following tips can help you adjust to your new life as a parent:

Seek Help

It is quite common to lean on your child’s grandparents as young parents. If your parents or in-laws live nearby and are willing to help, create a plan for them to share the caregiving responsibilities.

However, if you don’t live near your parents, in-laws or other family you can rely on, you may need to consider finding a babysitter or nanny.

Plan, Plan Again and Then Plan Some More

Leading up to your child’s birth, collaborate with your partner to figure out each other’s schedules. What does parental leave look like for each of you? How about a typical post-birth work week? Prepare for all eventualities and emergency scenarios and discuss how you’ll balance time for work, the baby and each other. 

Take Care of Yourself

Part of the planning process between you and your partner is developing a balanced approach to meet the needs of both parents. Ensure you each have time to rest, see other friends, work, be alone, etc. And, find ways for both of you to fit in workouts, hobbies and other pre-baby interests — even if in a slightly altered manner — so you don’t feel like you’re losing yourselves to parenthood or become resentful of each other or the baby.

When it comes to work, do not immediately jump back into your normal pre-parent pace. It’s better to take it easy while learning to balance work and care for your child simultaneously. You may have to say ‘no’ to some things at work, and that’s okay. Setting boundaries and expectations before your leave will make saying ‘no’ much easier.

Leave Work Behind When You Finish for the Day

When you leave the office or shut down your computer for the evening, you should totally forget about work. Focus on your family and rest. In most cases, the world will not end if a work task isn’t finished until the following day, especially if you communicate the need to nudge a deadline to anyone who may be affected. 

If you are worried your job will not be understanding or accommodating, you may want to find somewhere else to work before you plan to have your child or return from parental leave. Furthermore, this approach doesn’t just apply to being a new parent but also to having a healthy work-life balance in general.

Get the Support You Need at Work

Work with your supervisors and peers to create a comprehensive plan for the first year of your newborn’s life. This is an essential aspect of protecting your work-life balance and overall health in the early stages of parenthood.

In the weeks leading up to your parental leave, ask about your company’s policies, advocate for yourself, set your boundaries and discuss a plan for returning to work after your time off. Also, review the parental leave laws of your state, know your rights and advocate for them.

When possible, it’s beneficial to be mindful of working at a company that cares about you before you are even expecting; you may wish to evaluate your current situation and switch jobs if necessary. That way, you can enter a pregnancy knowing you will be supported during your transition back to work and not rushed.

Establish a Sleep Routine for Your Baby

Having a good sleep schedule for your baby makes planning your days (and nights) in the unpredictable early parenting years a bit easier.

While mostly out of your control, your baby’s sleep schedule will become more consistent at about three to six months old. Read Getting Baby on a Sleep Schedule for more key information and advice.

Complete Easy Tasks Ahead of Time

If there is ever a time when you have a break from child care and work, you’ll be inclined to take advantage of that precious moment to rest yourself. However, before you do that, think of a few quick things you can knock out, such as:

• Prepare for the next morning – Stage as much of the next morning as you can right before you go to bed. Lay out clothes, prep meals, pack bags, etc.
• Prep easy meals – Try making super large portions in order to have a lot of leftovers, clean frozen meals, easy finger foods and more.
• Diaper bag – Always have the diaper bag ready for the next time you go somewhere with your baby; it will be much more organized than throwing one together two minutes before you leave.
• Take advantage of weekends – Use your days away from work to knock out meal prep for the week, go shopping, do laundry and other things you and your partner won’t want to — or have time to — tackle during the week.

Have the willpower to do these tasks before you lay down on the couch or bed. Because once you get comfortable, you likely aren’t getting back up for a while.

Cherish Quality Time

Being a working parent often comes with guilt for being away from your child for a large part of the day; however, remember, it’s the quality of the time you have together, not the quantity, that counts. 

Enjoy the company of your newborn child when it doesn’t feel like you are “watching” or “taking care” of them. Play with them, read them a book, watch a show or let them fall asleep in your arms or on your chest. As the saying goes, “The days are long, but the years are short.”

These moments make being a parent so special, and you only get them for so long before they grow up.

Dealing with Postpartum Depression (PPD)

Lack of sleep, the overwhelming new responsibilities of parenting and difficulty connecting with your child can lead to feelings of sadness and depression, or even feeling like you don’t love or care for your baby. If these feelings persist for multiple weeks, you may have PPD.

Postpartum depression is a very real and common condition many new parents deal with. It can also lead to the more severe mental health condition of postpartum psychosis (PPP).

If you are feeling depressed or notice other alarming thoughts or behavior, contact your doctor or a mental health professional and tell your partner immediately.

Did you find this article helpful and informative? Visit the American Independent Business Coalition online at aibcoalition.com for more content like this!

 

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