Pumping is more than milk—it’s time, rhythm, and self-awareness. Between feeds, cleaning parts, and storing milk, it’s easy to lose track of when you last pumped or if that bottle on the counter was sterilised this morning or yesterday.
That’s why we created the Ariababies Pumping Schedule + Hygiene Tracker — a simple, printable system to help you stay organised, rested, and confident in your daily routine.
1. Why You Need a System
Most mums pump at least 6–8 times a day in the early months. Add cleaning, sterilising, and milk storage—and the mental checklist becomes endless.
When you’re healing, working, or juggling late-night feeds, memory alone isn’t enough. A tracker turns chaos into clarity.
“Once I started writing it down, I felt like I finally had control again,” one mum shared. “It wasn’t just milk output—it was peace of mind.”
2. What’s Inside the Tracker
The free Ariababies printable includes two gentle tools that work together:
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Pumping Schedule Log — space to note time, duration, side pumped, and milk volume.
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Hygiene Routine Checklist — track when parts were washed, sterilised, and replaced.
You’ll also find soft prompts for hydration, rest, and reminders to store milk safely (because self-care is part of the process too).
Designed for both new and experienced mums, this layout fits on one sheet—perfect for your fridge, nursery wall, or pumping corner.
3. Building Your Personal Rhythm
There’s no single “right” schedule. The key is finding the pattern that matches your body and your baby.
A general guide many mums follow:
| Baby’s Age | Recommended Pumps/Day | Average Interval |
|---|---|---|
| 0–3 months | 8 | Every 2–3 hours |
| 3–6 months | 6 | Every 3–4 hours |
| 6–12 months | 4 | Every 4–6 hours |
Your supply depends on consistency, not perfection. Missing one session isn’t failure—it’s flexibility.
4. Hygiene: The Forgotten Half of Pumping
Clean equipment is just as vital as regular sessions.
Follow this quick hygiene loop:
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Rinse parts immediately after each use.
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Wash with warm water and mild detergent.
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Rinse again and air dry completely.
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Sterilise once daily, or more if storing milk for later feeds.
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Replace valves, tubing, and membranes every few months.
Using a simple chart to tick off these steps keeps your setup safe, your milk fresh, and your baby protected.
5. Print, Use, Repeat
Download, print, and keep your tracker close. Over time, you’ll see your body’s rhythm—your “milk clock.”
Some mums even turn it into a daily ritual: jot down pumping notes while sipping tea, turning a routine into a mindful moment.
Because motherhood isn’t just about doing—it’s about noticing.
The Takeaway
Organisation is a quiet form of self-care.
With your pumping schedule mapped and hygiene steps tracked, your feeding journey becomes lighter, calmer, and more intentional.
Download your free Pumping Schedule + Hygiene Tracker and discover how structured simplicity can bring back balance—one session at a time.
Related:
Explore Sterilising Tablets and Breast Pump Wipes to keep your daily setup quick, clean, and baby-safe.