Short Leave, Big Changes: 7 Top Tips for New Dads Transitioning Back to Work

Being a new dad is a precious whirlwind of night feeds, nappy explosions, baby giggles, and quite possibly forgetting what day it is. And just as you’re beginning to master the fine art of one-handed tea making while cradling a sleepy newborn… boom - it’s time to go back to work.

Heading back to the office (or the home desk) after paternity leave can be an emotional rollercoaster. Guilt, excitement, exhaustion, all rolled into one sleep-deprived package. But fear not, new dad. Here are some simple, doable and not-too-time-consuming tips to help you ease back in without losing your mind or your car keys.

1. Reframe your mindset

Don’t aim to “slot back in.” You’re not the same person who left. Pretending you are will burn you out. Instead, own the reality: your capacity may feel different, your focus will shift, and you’re managing two demanding roles at once.

Start by changing your mental framing: this isn’t a return, it’s a recalibration. You’re learning how to show up at work with your new identity, not despite it.

Try this: Open your return conversation with your manager by sharing a short, honest reflection, not an apology. For example: “The last two weeks have changed how I think about time, energy and responsibility. I’m glad to be back - I’ll just need a few days to find my rhythm.”

2. Reboot your routine, gently

You’ve likely been on baby-time for a few weeks - up at 3, breakfast at 11 am, and caffeine o’clock on the hour. No shame there. But a few days before you're due back, try gently shifting back into something that resembles a workday rhythm.

Start with the basics: waking up closer to your usual time, reintroducing a bit of structure to your morning (and your coffee intake), and practising being in “chat-to-grown-ups” mode again.

Rather than just “getting back on schedule,” use this moment to redesign your daily flow. Consider when you’re most mentally sharp and align your priority work to those hours. Your schedule will likely be tighter post-baby. That’s not a loss - it’s a prompt to be more deliberate with where your time and energy go.

3. Share the load

Don’t wait until you’re overwhelmed to speak up. Have proactive conversations with your manager about your current bandwidth, boundaries, and how you plan to stay effective while adjusting to new demands at home. But instead of apologising or making vague requests (“I might need to duck out early sometimes”), build structure into your ask.

Say this: “Over the next few weeks, I’d like to schedule key meetings before 4pm where possible -  I’ll continue working asynchronously after bedtime if needed. I’ll make sure there’s no disruption to outcomes.”

And at home? Create a shared system with your partner that outlines key responsibilities, non-negotiable family time, and who gets the morning shift after a rough night.

5. Set tiny boundaries, not big walls

Instead of promising you'll always be home by 6 pm sharp (which might not be realistic), aim for one or two regular moments a day that you protect like treasure. Maybe it’s bath time. Maybe it’s breakfast together. These consistent, recurring rituals build connection more than scattered, guilt-fuelled attempts to “make up” for long workdays.

6. Make peace with the catch-up game

Yes, work has moved on while you were away. That Slack channel now has 207 unread messages and a brand-new GIF trend you don’t quite get. Don’t panic.

Give yourself permission to not know everything. Ask a trusted colleague to summarise the five most meaningful shifts or decisions that happened while you were out. Scan the rest with curiosity, not obligation. You were busy keeping a tiny human alive. No one sensible is judging you.

7. Embrace the soft skills

You’ve just honed the ultimate multitasking skills. You’ve got a sharper eye for detail (nappy leaks will do that). Your patience has deepened, your empathy has expanded, and guess what? These are incredible workplace assets.

Frame your paternity leave not as a pause in your career, but as a leadership accelerator. The patience you’ve practised at 3 am. will serve you in high-stakes meetings. The empathy you’ve cultivated will make you a better collaborator. Own that growth.

Instead of brushing off your leave as “just two weeks,” try:
“It was short but intense. I’ve come back with a stronger ability to prioritise and handle pressure, and with a lot more empathy.”

In the end, transitioning back to work after paternity leave isn’t about snapping back to your old self - it’s about welcoming your new self, dad quirks and all.