Breastfeed your baby before you leave for work. I know, the mornings are rushed and stressful, but letting you baby breastfeed before you are separated is good for your milk supply and reduces the total number of pumping per day.
Once at work, pump every 3 hours, or when your baby usually breastfeeds.
Pumping sessions will probably take 10-20 minutes. Pump until the milk stops flowing, and then about 1-2 minutes longer.
Hand expression for a couple of minutes after you’ve finished pumping can really maximize your supply.
DON’T WATCH! Try looking at a picture or video of your baby. Your milk will letdown quicker and you will pump more milk if you are distracted with happy thoughts of your baby.
Breastfeed as soon as you are reunited with your baby. Ask your baby’s caregiver not to bottle feed too close to the time you will be together again.