Going back to work after parental leave is a challenge, doesn’t it? Between sleepless nights, nursery drop-offs, and trying to remember what you actually do for a living, the transition can leave even the most organised parent feeling frazzled.
And lets not devalue the range of emotions you must be feeling, usually guilt you are prioritising your career over the children, separation anxiety even though they push you to limits you didn’t know you had, all sprinkled with feelings of imposter syndrome that you can no longer do your job to the same standard. And if it’s your first child, trying to fit the new parenting focused you (with very different priorities) into the world you once inhabited in the time BC (Before Child)
But fret not wary guardianโฆ establishing healthy workplace habits from day one really does make all the difference, not just for your professional performance, but for your entire family’s wellbeing.
Start with your energy foundations
Let’s be honest: as a parent, your energy reserves aren’t what they used to be ten years (and full nights of undisrupted sleep) ago. And trust me, excessive caffeine intake to function is not healthy.
That’s precisely why your workplace nutrition becomes crucial. Research from the British Nutrition Foundation shows that employees who eat regular, nutritious meals experience 23% better concentration levels throughout the day.
Skip the biscuit tin raids and vending machine marathons. Instead, pack healthy snacks that provide sustained energy, like nuts, yoghurt, or fresh fruit. Your body (and your patience during evening bedtime routines) will thank you for avoiding those sugar crashes.
Also, start your day right with exercise and a healthy breakfast. It genuinely does make a difference.
Energy-Boosting Snack Ideas
- Protein-Packed: Greek yoghurt, Boiled eggs, Hummus & carrot sticks
- Slow-Release Carbs: Oatcakes, Wholegrain toast, Banana with nut butter
- Hydration Helpers: Coconut water, Cucumber slices, Herbal tea
- Natural Sugars: Dates, Fresh berries, Apple slices
- Healthy Fats: Almonds, Avocado on rye, Trail mix (no added sugar)
Create boundaries that actually work
Returning parents often feel pressure to prove their commitment by working longer hours. Don’t fall into this trap. Studies from the Chartered Institute of Personnel and Development demonstrate that employees with clear work-life boundaries are 31% more productive during office hours.
Set specific times for checking emails and stick to them. When you’re present at home, be genuinely present. Your children need your attention more than your inbox does.
Master the art of strategic breaks
Those quick coffee breaks aren’t just social time,ย they’re essential for maintaining mental clarity and work-life balance. Step outside for five minutes, practise deep breathing, or simply stretch at your desk. Research published in the Journal of Occupational Health Psychology reveals that micro-breaks throughout the day significantly reduce fatigue and improve decision-making abilities.
Hydration: your not-so-secret weapon
Dehydration mimics exhaustion, and as a parent, you’re already fighting fatigue on multiple fronts. Keep a water bottle at your desk and aim for regular sips throughout the day. Proper hydration improves cognitive function and helps maintain stable energy levels โ essential when you’re juggling work deadlines and family responsibilities.
How employers can support returning parents
Forward-thinking companies recognise that supporting parents benefits everyone. Simple wellness perks make enormous differences to employee wellbeing and retention rates.
Flexible working arrangements remain the gold standard, but employers can go further. Providing healthy workplace snacks, like fresh office fruit delivered weekly through services such as Fruitful Office, shows genuine care for employee wellness. When parents have access to nutritious options at work, they maintain better energy levels and arrive home more present for family time.
Quiet spaces for expressing milk, mental health support, and employee assistance programmes demonstrate that companies understand the unique challenges facing working parents. And if you haven’t got it, ask for it. Don’t be shy on speaking to management or HR on your flexibility requests for new parenthood responsibility.
Know Your Rights: UK Workplace Support for Returning Parents
Legal Entitlements (UK):
- Right to Request Flexible Working: All employees with 26 weeks of continuous service have the legal right to request flexible working โ including part-time hours, compressed hours, remote work, or staggered start/end times. Employers must consider requests โreasonablyโ and respond within 3 months.
- Protection from Discrimination: Parental status is protected under the Equality Act 2010. It is unlawful to treat someone unfairly due to pregnancy, maternity, or parental responsibilities.
- Breastfeeding & Expressing at Work: While UK law does not require employers to provide breastfeeding breaks, employers must provide a suitable place to rest, which includes expressing milk. Toilets do not count as suitable.
Taking it home with you
Here’s what many of you sleepy / grumpy mums and dads don’t realiseโฆ your workplace wellness habits directly impact your family life. When you maintain stable blood sugar levels and avoid afternoon energy crashes, you’re more patient during teatime tantrums and bedtime negotiations.
Eating well at work means you’re less likely to grab takeaways on the way home or resort to quick-fix meals that leave everyone cranky. Your children observe these habits too โ they’re learning about self-care and healthy choices simply by watching you.
Building your support network
Don’t underestimate workplace relationships. Connecting with colleagues, especially other parents, creates valuable support networks. Research from Gallup showed that employees with โstrong workplace friendshipsโ are a whopping seven times more likely to be engaged in their roles.
Small changes, BIG Impact
Returning to work after parental leave doesn’t require a complete lifestyle overhaul. Start with one or two changes, perhaps packing healthier lunches or taking a five-minute walk between meetings. These small adjustments compound over time, creating sustainable habits that support both your professional success and family happiness.
Remember, taking care of yourself isn’t selfish, it’s essential. When you prioritise your wellbeing at work, you’re modelling healthy behaviours for your children and ensuring you have the energy to be fully present for the moments that matter most.
Ready to make your return to work smoother? Begin with one small wellness change this week and build from there.
Quick Start Wellness Tips for Returners
Your essential toolkit for a healthier, smoother return to work
- Eat to Energise:ย Pack balanced snacks (e.g. nuts, oatcakes, fruit) and avoid high-sugar quick fixes
- Hydration = Focus:ย Keep a water bottle on your desk and sip regularly , donโt wait until youโre thirsty
- Protect Your Time:ย Set email boundaries and stick to them and log off on time to ensure home time is family time
- Micro-Breaks Matter: Take a 5-min walk, stretch or deep-breath regularly. Schedule a screen break every 90โ120 minutes
- Know Your Rights: Request flexible working (if 26+ weeks employed). Ask about suitable expressing spaces if breastfeeding and remember that fair treatment is protected by law
- Ask for Support: Use quiet rooms, EAPs or wellbeing policies if offered, suggest workplace wellness improvements if needed
- Build Your Tribe: Connect with other working parents or supportive colleagues. Share experiences, you’re not alone in the transition
- Carry Wellness Home: Prioritise rest, prep meals in advance, let your children see you modelling self-care
