A mistake I see many people making today is not giving enough attention to what life could look like after the baby arrives. We get swept up in registry-making, shower-planning, nursery-decorating, and prenatal course-taking, but don’t give much thought to what happens after the sweet babe is placed in our arms.

I was like this too. Had I known what I now know when I became a new mom, I am confident that things would’ve looked - and felt - a lot different.

What I hope to do as a postpartum doula and as an advocate in this space is try to make things easier along the way and guide you down a path I wish someone had led me on. So without further ado, I present to you six steps of postpartum planning. This is the tip of the iceberg, but starting here will hopefully not feel overwhelming and can set you up for success in the early weeks with your baby.

1. Mental/emotional support

   Support groups like what is offered through POEM and PSI are great for new parents and those who’ve been doing this for a while. There are in-person and virtual options as well as helpful resources on their sites for navigating the parenting journey with others. For some, classes or weekly playgroups where you can bring your newborn are what is helpful. For others, it’s relying on a couple of trusted friends or family members for the times when things feel like they’re too much and you need a listening ear. Whatever is best for you is perfect, just give some thought to what your mental/emotional state might be like after giving birth and prioritize YOU!

2. Rest & sleep

   No, rest and sleep are not the same things! We’ve all heard the woes about life with newborns and how little sleep those around them tend to get. I won’t lie about that, it can be quite rough for several weeks. So yes, sleep is very important to prioritize when and where you can, but so is rest. Postpartum doulas can help by offering overnight support or coming first thing in the morning to relieve you from a long night without sleep. Loved ones could help by cuddling the baby while you nap during the day or they could stop by on their way to work to help you get through the witching hour(s) til your partner gets home. Don’t be afraid to ask for help because most of the time, people truly do want to do meaningful things, they’re just not always sure what it is you might need.

   Maybe it’s hard for you to fully relax right when the baby goes down, but you could step away from screens, find something to help you feel grounded and calm, and take time out to rest your body and your mind. Deep, steady breaths while listening to some calming music, lighting a candle and setting intentions for the rest of your day, sipping on a favorite drink while it’s still hot… these things can be restful and restorative without requiring much effort.

3. Physical support

   Help with chores around the house, lining up childcare for older kiddos, enlisting help with your pets… all of these things have to be done, but they don’t have to be done by you! After giving birth, all I want the birthing person to focus on is recovery and nutrition. Sleep is part of recovery, as are many of the other things on this list. Let others do the less important things for you or what about this: Just let some of those tasks fall by the wayside temporarily and be free of your to-do list! That brand new baby needs ALL of you!

4. Move your body!

   Julie from Strong Body Strong Mama has some wonderful tips as does Rachel Collins PT, just to name a couple of options. A simple 10-minute walk out in the fresh air each day can do wonders for your body, mind, and soul and it’s something easy you can do with the kid(s) in tow or without. Swimming is a great way to exercise that’s gentle on your postpartum body but provides a great workout. Yoga at home is a great, easy option too! Just consider incorporating some kind of movement each day if you can!

5. Nutrition

   Believe it or not, it can be pretty easy to forget to eat and drink enough in the earliest days postpartum. Ask a friend to set up a meal delivery schedule for you. (It was one of the best parts of postpartum life for me!) Sites like Meal Train or Take Them a Meal are user-friendly, free, and can be tailored to suit lots of different occasions. I llllove what Stevie at The Well & Nourished Mama is doing for families and the (FREE!) resources offered by New Mother Caregiving are amazing. MotherBees is another great site to check out!

6. Make a plan past those hazy first weeks after birth

   Are you going to stay home with your child, go back to work, or some kind of a hybrid? What is your plan for childcare? What’s your plan if your kiddo is sick and needs to be kept home? Think through these questions and others that might come to mind. Seek help from those who’ve gone ahead of you on the parenting journey and see what they suggest. What I’ve listed here are merely suggestions, the list isn’t exhaustive by any means!

Are you expecting a little one and want help planning well for the postpartum experience?

Do you know someone who’s expecting and have the desire to gift them the support of a postpartum doula or a private newborn care class?