In the first weeks after birth, many parents experience an intense period of togetherness. With both partners at home, there is shared responsibility for the baby’s care, recovery, and household needs. Parental leave can create a supportive environment where both of you adjust to new roles and routines.

When one partner returns to work, the balance shifts. The primary caregiver may suddenly spend much of the day managing newborn care alone, while the working partner faces the challenge of being present at home despite work commitments. This transition can bring emotional and practical challenges for the whole family.

If you are preparing for, or currently navigating, this change, there are strategies that can help ease the shift and support everyone’s wellbeing.

1. Acknowledge the Feelings — All of Them

You might feel sadness, anxiety, resentment, pride, gratitude, or a mix of it all. These feelings are valid. The return to work isn’t just a schedule change; it’s an emotional milestone for both of you.

Talk openly with your partner about what you’re feeling.
Recognise that they may also have complex emotions — guilt for leaving you at home, sadness at missing daily moments, or pressure to “perform” at work while still being present at home.

2. Plan for Practical Support

When your partner isn’t there during the day, it’s worth exploring other layers of support.

Postpartum doula care can bridge the gap, offering hands-on help, guidance, and emotional support.
Ask family or friends to visit during the day — not to be entertained, but to help with a load of washing, bring a meal, or hold the baby so you can shower.
Consider setting up a meal train to lighten the load.

3. Keep Communication Open (Even When Tired)

It’s easy to slip into short, transactional conversations about feeds and nappies. Make a point to check in beyond the logistics.

Share one highlight and one challenge from the day with each other.
Use a quick message or voice note during the day to stay connected.

4. Adjust Household Expectations

In the early weeks, the goal isn’t to “get everything done” — it’s to survive and care for yourself and your baby.

Let go of perfection in housework, focus on nourishing yourself instead
Simplify meals or order meal deliveries
Accept help when offered

Your home doesn’t need to look “visitor ready” — it needs to feel safe and supportive for you and your baby.

5. Keep Routines (Loosely) in Place

Having gentle anchors in your day can help when your partner is away.

Morning cuddle with the baby, to give you a chance to shower, before they leave
A short afternoon walk to reset
A simple evening ritual when they return, even if it’s just 10 minutes of family time

These small consistencies can make the days feel less fragmented.

6. Protect Your Rest

Sleep deprivation is one of the hardest parts of solo parenting during the day. If possible:

Nap when your baby naps, even if it’s just a short meditation, with your eyes closed.
Share night duties in a way that works for your baby’s feeding needs and both your energy levels, this might look like introducing a bottle so that partner can support with a feed, or splitting the night into shifts - i.e. partner on from 9pm - 1am and then mum is on from 1am - 6am

7. Create Moments for Yourself

Even tiny acts of self-care matter.

Drink your coffee while it’s still warm (sometimes!).
Sit in the sunshine for five minutes.
Put on music you love.
Book postpartum bodywork or a nourishing therapy when possible.

When your partner comes home, try to carve out even 15–30 minutes just for you — guilt-free.

8. Remember: This is another time of transition

The early weeks of parenting can feel endless, but they are not forever. As you and your baby find your rhythm, confidence will grow. This season is temporary — and so are its challenges.

Final Thought
When your partner returns to work, it can feel like you’re suddenly holding more than you can carry. But you are not meant to do it all alone. Whether it’s leaning on friends, family, a postpartum doula, or your wider community, this transition is easier when you’re held, too.

At Hold The Mother, we believe every mother deserves care that supports her healing, wellbeing, and confidence in this vulnerable time. If you’re navigating this shift and need extra hands, a listening ear, or practical postpartum care, we’re here for you.

Hold The Mother is dedicated to honouring, and holding the Mother during life's biggest transitions.

We are Melbourne based Doulas supporting families within 30 minutes of Greensborough, Victoria. Suburbs including Eltham, Montmorency, Diamond Creek, Plenty, Lower Plenty, Rosanna, Macleod, Rosanna, Ivanhoe, Heidelberg, Northcote, Thornbury, Preston, Collingwood, Fitzroy, Brunswick, Ringwood, Croydon, Warrandyte, Park Orchards, Templestowe, Doncaster, Kangaroo Ground, Research, Kew, Blackburn, Box Hill, Hawthorn and more.

We are deeply passionate about community building, connection and wrapping mothers in curated, accessible care. We have a range of Pregnancy, Birth and Postpartum Services available to meet you at whatever stage you are at, supporting you on the mother of all journeys.

Birth Doula Support, Postpartum Doula Support, Virtual Doula Support, Doula Mentoring, Postpartum Preparation Sessions, Mothers Blessings, Closing of the Bones Ceremonies, Events and Education Workshops, Social Events and Clubs.

For more information visit our Services page, and book in a Connection Call to explore how to work with us.