Being pregnant AND working can be challenging, but with the right approach, you can find a healthy balance. Here are the main tips:

Listen to your body: Plan heavy tasks when you have the most energy, take breaks, and pay attention to signals such as fatigue.
Set boundaries: Keep work and rest times strictly separated and schedule fixed breaks.
Organise your day: Make a list of priorities and work in blocks. Use tools such as a planner or apps to keep an overview.
Customise your workplace: Make sure you have an ergonomic chair, a properly adjusted workstation and adequate ventilation.
Communicate with your employer: Discuss adjustments, such as flexible working hours or working from home.
Relax daily: Use breathing exercises, short walks or meditation to reduce stress.
Seek support: Get help from your partner, family or colleagues and consider professional counselling.

In the Netherlands, the law protects pregnant employees with rights such as extra breaks, modified work and maternity leave. Take advantage of these and tailor your schedule to your needs.

These tips will help you manage both your work and your pregnancy.

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1. Recognise your body's signals

Tip 1 is all about awareness: listen to your body during pregnancy while you work. Your energy level and what you can handle can vary a lot during this period. It is important to take these changes seriously.

What should you pay attention to?

Fatigue: Try to schedule heavy tasks at times when you feel most energetic.
Nausea: Make sure you always have healthy snacks on hand and take occasional breaks to get some fresh air.
Difficulty concentrating: Break complex tasks into smaller chunks and work on them during the hours when you are most alert.

How do you tackle this? Keep track of how you feel for a few days: note your energy level, when you need rest, what activities exhaust you and what causes stress. Use that information to organise your working day smarter.

Consider adjusting your working hours based on these signs and discuss your new schedule with your manager.

The next tip? Establish clear boundaries between work and rest.

2. Set clear boundaries between work and rest

Listen to your body and set boundaries between work and rest to avoid stress and fatigue.

Helpful tips for setting boundaries:

Stick to fixed working hours: Let your colleagues know when you are available.
Schedule moments of rest: Put breaks in your diary, just as important as work commitments.
Switch off work tools after working hours: Turn off your work phone and e-mail during breaks and after your working day.

Work in blocks of about two hours and take a 10- to 15-minute break after each block. Use that time to exercise, drink water, have a healthy snack or get some fresh air.

Boundaries in the office

If you work in an office, make sure you have clear boundaries there too:

Use a 'do not disturb' sign if you want to work undisturbed for a while.
Place your desk so that you can easily get up and move around.
Find a quiet place for short breaks.
Really use your lunch break to eat and relax.

Working from home

Do you work from home? Then it is even more important to keep work and private life separate:

Create a separate workspace at home.
Stick to fixed start and end times.
Take a short walk to simulate the feeling of commuting.

Keep your daily tasks organised within these boundaries to work more efficiently and relaxed.

3. Organise your daily tasks

A clear daily schedule helps you better manage your work moments and avoid overload. By setting priorities and dividing your time cleverly, you maintain overview and energy.

How to organise your tasks:

Make a list of daily tasks: Write down up to five important tasks and work through them one by one.
Use the 'Eisenhower matrix‘: Allows you to distinguish between urgent and important tasks.
Schedule time blocks: Reserve set times in your diary for work and rest, and stick to them.
Choose one tool: Use an app or a paper planner and stay consistent with that one system.

This approach will help you create structure, avoid chaos and reduce stress. This will leave you with more energy for yourself and your pregnancy.

Helpful tips for your planning:

Start your day by reviewing and organising your priorities.
Schedule challenging tasks at times when you feel most alert.
Keep in mind appointments such as doctor's visits and pregnancy check-ups.
Take regular short breaks between your activities.

With a well-organised daily schedule, you can balance work and rest, which will help you reduce stress and keep your energy up during your pregnancy.

4. Schedule regular breaks

Once you have organised your daily tasks (tip 3), it is important to also make time for breaks. Regular breaks help you keep your energy up and deserve as much attention as your work appointments. Therefore, put them in your diary.

How to plan breaks:

Take a short break of 5-10 minutes every 60-90 minutes.
Plan a longer break of 20-30 minutes halfway through your working day.
Use reminders in your diary or phone to not forget your breaks.

What can you do during your breaks?

Move for a while: take a short walk or stretch.
Drink some water and eat a healthy snack.
Find a quiet place to relax briefly.
Try breathing exercises to clear your head.

Practical tips for different work situations:

Do you work at home? Take a short walk outside.
Do you work in an office? Find a quiet space for a moment of peace.
Standing work? Sit down for a while and put your legs up.
Sedentary work? Get up regularly and move around for a few minutes.

With scheduled breaks, you not only give yourself peace of mind, but you can also more easily discuss with your employer whether any other adjustments are needed.

5. Discuss your working hours with your employer

Besides planning your breaks, it is important to communicate openly with your employer. Let your employer know in time that you are pregnant and discuss together what adjustments are possible to ease your workload.

Tips for good conversation:

Make sure you conduct the interview in a calm environment without time pressure.
Come prepared with concrete proposals about your working hours and tasks.
Put agreements made in writing to avoid misunderstandings.

The Working Conditions Act entitles you to adjustments during your pregnancy. For example:

Working with flexible hours.
Adjusting your tasks or workplace.
Options to work (partly) from home.

Align your rest times with your working hours and make clear arrangements about your accessibility and working hours. This helps you find balance and make the best use of any homeworking opportunities (see tip 6).

6. Working from home during your pregnancy

In consultation with your employer (see tip 5), you can choose to work partly from home. This can help reduce physical strain and offers more flexibility.

Why working from home during pregnancy can be convenient:

You don't have to travel, which saves time and energy.
You can more easily take short breaks when needed.
You can set up a comfortable and ergonomic workplace.

Tips to make working from home effective:

Set up a permanent workplace
Use an ergonomic office chair that supports your back well, set your monitor at eye level and make sure there is enough daylight and fresh air in the room.
Stay connected with your team
Schedule online meetings with colleagues, use video calls for important conversations and keep your supervisor informed of your progress.

Consult with your employer about a work schedule that suits your energy level and combine working from home with working in the office if possible. That way, you can find the balance that suits you best.

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7. Build a strong support network

A good support network can help you maintain a better work-life balance during your pregnancy. After setting up your workplace and planning breaks, it's time to look at the people around you.

Involve your partner and family

Your partner and family can play a big role in easing daily tasks. Think about:

Dividing household chores, such as cleaning or cooking.
Discuss together when you could use extra help and record it immediately.

Talk to colleagues

It can also be valuable to inform some colleagues about your pregnancy. They can support you in various ways, such as:

Taking over physically demanding tasks.
Show flexibility in scheduling meetings.
Remind yourself to take breaks, especially if you tend to work through.

Seek professional guidance

Consider seeking help from a specialist, such as Verloskundig Huis Lief Leven. They offer tailored counselling focused on nutrition, lifestyle and emotional support.

With a good network around you, you don't have to do everything yourself. This makes it easier to navigate through your work and pregnancy in a healthy and balanced way.

8. Make your workplace comfortable

A well-appointed workplace can reduce physical complaints and increase your job satisfaction. After taking breaks and engaging your support network, it's time to focus on a practical and comfortable workplace.

Ergonomics and comfort

Make sure your workplace is tailored to your body and needs. Consider:

An adjustable office chair: Choose one with back and armrests for optimal support.
The right screen and keyboard height: Place your monitor at eye level and your keyboard at elbow height.
Additional support: Use a pregnancy pillow or footrest if needed.
Stand-sit desk: Alternate between sitting and standing to vary your posture.
Ergonomic mouse: Reduce strain on your wrists with an ergonomic mouse.
Sufficient legroom: Keep enough space under your desk for a comfortable posture.

Environmental factors

Besides ergonomics, environmental factors also play an important role. Note the following:

Ventilation: Fresh air helps you stay sharp. Ventilate regularly.
Temperature: Keep the room between 20-22°C for a pleasant working temperature.
Light and views: Place your desk near a window for natural light and a soothing view.
Water at your fingertips: Make sure you stay hydrated without having to leave your workplace.
Room to move: Create space for stretching exercises.
Accessible facilities: Make sure you can go to the toilet easily.
Convenient layout: Place items you use often within arm's length.

Combine these practical adjustments with your breaks (tip 4) and setting clear boundaries (tip 2) to make your working day more enjoyable and productive. If necessary, discuss these improvements with your manager to record them.

With a well-organised workplace, you can now move on to relaxation techniques (tip 9).

9. Daily relaxation

Now that your workplace is comfortably set up, it is time to look at ways to relax daily. These techniques will help support your wellbeing and reduce stress.

Relaxation techniques that work

Breathing exercise (4-4-6): Inhale for 4 seconds, hold for 4 seconds, and exhale for 6 seconds. Repeat a few times to unwind.
Short meditation: Take 10 minutes between meetings to close your eyes and fully concentrate on the moment. This can help you clear your head.
Desk exercises: Get up every few hours to do light stretches. Roll your shoulders, stretch your neck, and gently rotate your wrists to release tension.
Visualisation: Use 5 minutes of your lunch break to imagine a quiet place, such as a beach or a forest. This can give you a sense of calm.

Making relaxation part of your day

Start your working day by sitting quietly for 5 minutes before starting work. This helps to start focused.
Plan short breaks of 2-3 minutes where you do breathing exercises, listen to soothing music, or do a few stretches.

Listen to your body

Your body signals when you need more relaxation. Pay attention to these signs:

Tension in your shoulders or neck
Headache or fatigue
Difficulty concentrating
Irritability
A restless feeling

If you recognise these symptoms, it is important to adjust your relaxation routine. A good balance between work and rest will help you stay productive while enjoying your pregnancy.

With these relaxation techniques, you will be well prepared for the next step: professional support during your pregnancy.

10. Professional support

Besides relaxation techniques (tip 9), professional counselling can offer extra peace and security. At Verloskundig Huis Lief Leven in Maastricht, you can count on counselling that fits well with your working rhythm.

Flexible care moments

Consultations during your working day: Handily planned so as not to disrupt your work.
Home visits: Less travel time and less stress.

Tailored support

Nutritional advice: Specially targeted at pregnant women in labour.
Emotional support: For moments of work-related stress.

Pretecho: a moment for yourself

Treat yourself to a 20-minute pretecho as a relaxing moment in your working week (€35). A small break with a big effect.

Time Management Tips for Pregnant Women

Here are three practical strategies to organise your time efficiently, based on previous tips.

Organising tasks: what is really important?

Divide your tasks into three categories:

Essential: Things only you can do.
Important: Tasks you can outsource.
Optional: What can wait.

By prioritising in this way, you spend your energy on what is really needed.

Smart use of digital tools

Apps can make your life a lot easier. Think about:

Calendar apps To keep track of appointments.
To-do list apps not to forget anything.
Pause reminders reminding you to take rest in time.

Combine these digital tools with your paper planner for orderly planning.

Staying flexible in your schedule

Keep room in your schedule for pregnancy check-ups and unexpected moments when you need a break. This will help you avoid stress and stay more balanced.

With these strategies, you can make your daily routine run more smoothly, without getting overwhelmed.

Maternity rights at work in the Netherlands

Dutch law offers protection to pregnant workers and sets rules to reduce work pressure and stress.

Key rights under the law:

Adapted work or lighter tasks: Under the Working Conditions Act (Arbowet), you are entitled to work that better suits your situation.
Extra breaks: You may take extra breaks to visit the toilet or to eat and drink, for example, so you don't get overloaded.
Maternity and childbirth leave: The Work and Care Act (WAZO) entitles to 16 weeks of leave, 6 of which are compulsory after childbirth.
Protection against dismissal: From the time you report your pregnancy until 6 weeks after delivery, you may not be dismissed.
Breastfeeding breaks: Until 9 months after giving birth, you are entitled to time and space to breastfeed or pump.

How to apply these rights:

Exercise your right to extra breaks and schedule rest periods that suit your needs.
Discuss your rights in time with your employer and make clear agreements.
Make sure you combine work and pregnancy in a healthy way by exercising your legal rights.

It is important to make proper arrangements with your employer about these rights. For additional support, you can read further at 'Pregnancy Support Services'.

Pregnancy support

Combining work and pregnancy can be challenging, but with the right support it becomes a lot easier. Midwifery House Lief Leven in Maastricht offers personal support to fit your busy schedule.

Simone and Myrthe, the professionals behind Verloskundig Huis Lief Leven, are there for you with a personalised approach. They offer flexible consultations, home visits and practical support tailored to the needs of working pregnant women. Think nutritional advice, emotional counselling and pre-tests (available for €35).

Want to know more or make an appointment? Contact Sweet Life Obstetric House and experience how they can help you better balance work and pregnancy.

Summary

Combining pregnancy with work requires a thoughtful approach. Take care of yourself by listening to your body, setting clear limits and taking regular short breaks. Make your workplace comfortable and ergonomic, and discuss the possibility of adapted working hours or working from home with your employer. In the Netherlands, legislation provides support and protection to make this possible. Obstetric House Lief Leven in Maastricht offers additional help, such as flexible consultations and home visits. Tune this advice to your own energy and circumstances to maintain a healthy balance.