Written by the Progyny Editorial Team — September 2025.
Work travel is exciting, important… and sometimes stressful. But you’ve got this! A little preparation will make it a lot easier for you and your family.
Here’s a checklist of things you may need to do to get ready. Read on for a deeper dive.
- ☐ Tell my kid(s) about my trip ahead of time.
- ☐ Plan when we’ll have phone or video calls.
- ☐ Leave reminders for my kid(s) around home.
- ☐ Help my partner with any chores or prep.
- ☐ Make a clear plan for childcare.
- ☐ Have a date night!
- ☐ Create my pumping travel checklist.
Get your child(ren) ready
Let them know your plans. Build trust by telling your child how long you’ll be gone in a way they understand. (“I’ll be back in 2 sleeps” or “I’ll be back after 2 days of school.”) Let them know where you’re going and why it’s important.
Check in on a schedule. This is extra important if you’re traveling across time zones. Scheduled calls help both you and your child feel more connected. By the way, open-ended questions like “What was the silliest thing that happened today?” can encourage kids to chat more. But if they only want to talk for a minute, that’s OK too.
Leave a trace. Keep little hints and reminders of your presence around the home. Your child will probably love finding a note under their pillow, at the breakfast table, or in their lunchbox. You could send a video of you reading a bedtime story or leave a favorite photo of you together.
Show-and-tell when you come home. Spend time going through the crafts or schoolwork your child created when you were gone. And of course, they’ll love it if you have a little souvenir or postcard for them.
Make a plan with your partner or childcare
Help with solo parenting. If your partner will be the only caregiver while you’re gone, see if you can help out with anything ahead of time. If you can tackle grocery shopping, laundry, or cleaning before you go, it will make their life easier.
Sort out childcare. If you usually do drop off or pick up, is your backup plan ready? If you need a babysitter, family, or neighbor to help out be sure to discuss that ahead of time and have a clear plan.
Get quality time together. A date night with your partner can help you both feel better about the upcoming separation, especially if it’s going to be a long trip.
Think about what you need
Prepare your milk supply. If you’re breastfeeding or pumping, build your milk supply ahead of time to be sure your child has enough milk while you’re away. Talk with your partner or caregiver about how much milk your baby needs and review their feeding schedule. Talk about formula if you’ll be using it.
Remember to pack any pumping equipment when you go. If you’re flying, TSA does not limit breastmilk or formula, and you can bring your equipment, coolers, and ice packs. Also, find out if your employer offers a milk shipping benefit. You can also talk with your Progyny Care Advocate for more information.
It’s OK to focus on work. As much as you’ll want to stay connected with your family back home, remember why you’re traveling. Enjoy this chance to focus on your work. Try not to nag or call home too much — trust your partner or childcare provider to take care of things.
Plan your re-entry home. You might be tired and looking forward to relaxing… but your child might have other plans. It’s a good idea to spend at least 15 minutes focused on them so you can hear all about what they’ve been up to. Then take a little time to yourself to shower and reset.
Reach out for support
If you’d like to chat through any upcoming work travel plans, give your Progyny Care Advocate a call. We’re here to help ease any concerns you have.