The Pumping Plan
A simple, copy-and-paste system for pumping at work without guilt, burnout, or career risk.
The only complete system for new moms to navigate pumping at work. Templates, scripts, copy+paste emails, calendar guides and more.
Returning to work while pumping shouldn’t feel like a full-time job on top of your actual job.
But for most moms, it does.
Meetings you don’t control.
Calendars that don’t bend.
Awkward conversations you were never taught how to have.
And the constant pressure to “make it work” quietly.
The Pumping Plan exists so you don’t have to figure this out alone or on the fly.
Trusted by working moms and featured in…
This is for you if...
If any of this hits… this was made for you.
You’re returning to work and planning to pump and you’re worried pumping will hurt your performance or reputation
Your calendar is packed with meetings you don’t control and not sure how to fit pumping in
You don’t know how to say no to meetings so you can pump and you feel guilty protecting pumping time
What The Pumping Plan Is and Isn't
Explore all of our most important features
This is NOT
A medical guide
A try harder productivity hack
A workbook with pages of reflection
A pep talk telling you to be more confident
This IS
A realistic, working-mom-tested system
A copy-and-paste swipe file you can use immediately
A plan that works inside corporate schedules
Clear language for managers, HR, and coworkers
A way to protect your body and your career
What you’ll walk away with
A realistic pumping schedule that fits your body
You’ll choose a pumping rhythm (every 2–3, 3, or 3–4 hours) and match it to an actual workday,
Including setup, cleanup, and transitions.
No more pretending pumping takes “10 minutes.”
A calendar strategy that actually holds
What to block
What to name the blocks
How to protect them without oversharing
How to handle recurring meeting conflicts
Copy-and-paste scripts for every situation
You’ll get ready-to-use language for:
Your manager+HR
Team meetings
Slack messages
Declining meetings
Audio-only or partial attendance
Pushback (yes, even that comment)
Why this matters (and why it’s different)
Most moms quit pumping earlier than they planned — not because they wanted to, but because work made it impossible.
The Pumping Plan doesn’t ask you to “push through.”
It helps you:
Protect pumping time early (before burnout hits)
Say no without damaging relationships
Stay professional and human
Stop absorbing the stress alone
This isn’t about being difficult.
It’s about being sustainable.
Inside, you’ll find:
The complete Pumping Plan pdf
Copy-and-paste scripts (manager, HR, team, Slack)
Calendar & meeting strategies
PUMP Act overview (plain English)
Realistic time + logistics guidance
Instant access
A note from the CEO
I created this because pumping at work was one of the most emotionally draining parts of returning after having kids, and I saw how many moms blamed themselves for a system that was never designed for them.
You’re not asking for special treatment.
You’re meeting a biological need while doing your job.
You deserve a plan that respects both.
xo,
Alexa Starks
Founder, Executive Moms
