Growing a Family While Growing a Career: 5 Tips for Staying on Track for a Promotion While Pregnant

For some, pregnancy is a time to wind down and prepare for your new arrival. But for many, it’s a busy season - gathering essentials for the baby, meeting work demands before maternity leave, and juggling medical appointments. If you’re also aiming for a promotion or stepping up at work, staying on track can feel overwhelming. So, how can you effectively balance your professional goals with everything else happening in your personal life?

1. Embrace asking for accommodations

You might feel hesitant to ask your manager or colleagues for additional support, but requesting accommodations is a sign of strength, not weakness. It shows self-advocacy and adaptability - qualities that are key to leadership and professional growth.

Proactively seeking accommodations ensures your work environment supports both your health and productivity. Whether it’s a more flexible schedule, the option to work remotely, or ergonomic adjustments, these changes can help you stay focused and effective while demonstrating your ability to manage both personal and professional responsibilities.

2. Navigate uncertainty with organisation

Pregnancy often brings unpredictability - from shifting return-to-work plans to the unknowns of parenthood. But one thing you can control is how you organise your path toward promotion. Start by outlining a clear, actionable plan, and discuss it with your line manager for guidance and support.

As your schedule becomes busier, it’s easy to forget small victories or positive feedback. Keep a simple log (even just a digital note) of accomplishments, praise from managers or clients, and completed projects that align with your promotion goals. When it’s time for performance reviews or promotion discussions, you’ll have a ready-made highlight reel of your value and progress.

This also demonstrates that you're still focused, results-driven, and aligned with the business's goals—an important factor for promotion, regardless of your personal circumstances.

3. Support your team with communication and delegation

Preparing for maternity leave offers a valuable opportunity to demonstrate leadership by planning a thoughtful handover. Rather than viewing it as simply “stepping away,” treat it as a chance to show how well you can delegate, train others, and ensure continuity - hallmarks of someone ready for promotion.

Identify key responsibilities and outline how each will be managed in your absence. Where possible, involve colleagues early in the process, so they feel empowered and informed. You can even create short guides or checklists to make handovers smoother.

Clear communication is another skill valued by all employers and maintaining it during pregnancy is key, especially if you’re working toward a promotion. For example, if you have an upcoming antenatal appointment, give your team a heads-up that you'll be out for part of the day. Keep collaborating, sharing updates, and engaging with colleagues to ensure productivity stays high.

By proactively managing this transition, you're not only supporting your team - you’re also showing that you're invested in their success, and in the bigger picture. That’s exactly the kind of thinking leaders and managers look for when considering someone for advancement.

4. Build a Support Network at Work

Navigating pregnancy while pursuing a promotion doesn’t have to be a solo journey. Cultivating a support network at work can make a huge difference - emotionally, practically, and professionally. This could include mentors, trusted colleagues, employee resource groups, or even HR representatives.

Lean on these individuals to discuss your goals, gather advice, and share challenges. They can offer insights, advocate for you when needed, and provide encouragement through moments of doubt or fatigue. If your company has a parent or women’s network, consider joining - it’s a great space to connect with others who’ve walked a similar path.

Surrounding yourself with supportive voices reinforces your confidence and helps ensure that your career development stays visible and valued, even as your life circumstances evolve.

5. Explore stress management techniques

The uncertainty of pregnancy, especially when combined with career ambitions, can be stressful. That’s why it’s essential to explore and adopt stress management techniques that work for you.

Gentle exercise like walking or yoga, mindfulness practices such as meditation or deep breathing, and staying connected with supportive friends and family can all make a big difference. The goal isn’t to eliminate stress entirely but to find healthy ways to manage it, so you can maintain focus and wellbeing during this exciting yet demanding time.

6. Don’t pile on the pressure

If you’re already on track for a promotion, remember that being pregnant doesn’t mean you need to overcompensate. Continue to perform at your best, take on challenges, and demonstrate your capabilities - but avoid placing unnecessary pressure on yourself.

There’s no need to work extra hours or stretch yourself thin. Your abilities have already been recognised, and your focus should be on sustaining your progress - not proving yourself all over again. Prioritise balance to avoid burnout and maintain long-term success.

7. Reframe Your Pregnancy as a Strength

This one is more mindset-based, but incredibly empowering. Rather than viewing pregnancy as something that puts your career “on hold,” frame it as a phase that’s strengthening your skills. You're navigating high levels of change, uncertainty, planning, multitasking, and emotional intelligence - all of which are qualities great leaders possess.

In interviews or development conversations, don’t be afraid to draw on your experience as an example of your resilience, adaptability, and forward-thinking approach. Sometimes the best way to aim for a promotion while pregnant is to own your story with confidence.