Postpartum Planning Guide

A step by step approach

Postpartum Planning

Use this planning guide to prepare for your postpartum period. Plan ahead so you’re set up to THRIVE (not just survive). Yes, it’s possible, and you can do it!

Want a printable version? Download this guide as a PDF (includes a bonus hospital bag packing checklist!)

Step 1: Plan for Rest

On average your placenta is around 8.5 inches in diameter the size of a dinner plate. When it detaches and leaves your body the inside of your uterus is left with a dinner sized wound. If you had any other surgery, you would be planning to rest, giving birth is no different. Plan to spend at least the first two weeks at home focused on primarily resting for you and bonding while feeding your baby. That means staying at home, preferably in bed if you are able, and only taking care of yourself and feeding your baby. That doesn’t mean going grocery shopping, or going to the gym, that means just taking a chill pill and enjoy your new baby.

Step 2: Plan for Food

What are you going to be eating? Because trust me, you’re going to be HUNGRY. Freezing meals, one handed snacks, food is something that always gets forgotten. Life with a newborn you will be overwhelmed and forget to eat. You want warming foods like stews and soups food that are rich in protein, iron and calcium. Here’s what you should have ready.

Step 3: Preparation & Conversations

If you work Here are a Few Maternity Leave Reminders

• Talk to HR (get familiar with your company policies + your benefits)

• If you work for a smaller company or for yourself and have limited benefits check for your state policies and look into short term disability options

• Think about your coverage who will do what while you're gone? (If you work for yourself make sure you schedule in a true break!)

• Do you want to be looped in on emails while on leave? (or is there someone else you can direct people to in your out of office message?)

• Talk to your boss and discuss your transition plan. (Not just the time you will take off, but what resources and flexibility will be available to you when you return.)

Pre-Baby Discussions to consider with your partner

• How will we deal with sleep deprivation? How can we support each other? (see below for sleep and rest suggestions)

• What will the role of grandparents/ family be? Are there boundaries we want to discuss with them now?

• What will your partners role be in the early days (when the baby is still very reliant on you)?

• How will we know if my mental health is being affected, what signs should we look for?

• Who does what during non-working down time? (see below for division of labor)

• Who should be a part of our support system, who do we let in and under what circumstances?

• How do we plan to check in with each other in the early days?

• BONUS: put a date night on the calendar for a couple months out.

Ideas for Division of Labor with your partner/spouse

Tip: you can do some of these things together for bonding, family time. Try not to think of equal division of labor but who is naturally more suited to do each thing. It’s more likely to get done that way.

• Changing diapers.

• Feeding the baby.

• Bathing the baby.

• Taking baby for a walk.

• House cleaning.

• Laundry.

• Grocery shopping.

• Other errands.

• Doctor appointments.

Sleep

Consider sleeping in shifts to share the load so that you can rest and recover.

Suggested Shifts:

1. 10pm - 2am

2. 2am - 7am

3. 11pm - 3am

4. 3am - 8am

Parental Leave

How long will you stay home after birth and when will you each take your leave?

Mom:

Spouse/ Partner:

Step 4: Your Support System & People

Planning Visitors

In the Hospital:

(also consider when you want them to visit: are they arriving when you do or will then come after the baby is born, how long after?)

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At Home:

(same as above, consider when you want them to visit and set up these expectations with the prior to birth to avoid disappointments. Tip: have your support people come first and give them tasks like bringing dinner, cleaning up the living room, or folding laundry. Have people who just want to come hold the baby come later after you’ve had time to rest and settle in) Take time now to line up what you’re going to be watching on Netflix, reading in bed, and who’s going to be caring for you. Because you deserve it.

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Sibling Care

If you already have kiddos at home, then you have extra work to do. You need to plan for who can watch + care for other sibling while you’re at the hospital as well as in the early days to give them attention and engagement. From toddlers all the way through much older siblings, use these books, movies and suggestions to get them ready. Here are some resources to help you get siblings ready for baby.

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Pet Care

Who can feed/watch your pet while you’re in the hospital, and who can stop by after you’re home to walk your dog etc?

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Step 5: Plan For Your Mental Health

Mental Health + Support

Your mental health is important after giving birth and your birth experience play a role in it as well. If you’re experiencing anything out of the usual you may opt to talk to a relative or friend. Make sure its someone you trust with your feelings. Someone who is not quick to pass judgement but instead will listen to and validate what you’re expressing.

List of trusted friends or relatives I can talk to:

(Don’t skip this one! Keep your support system list close and don’t be afraid to use it. If you’re not someone who usually relies on others for support try giving people a heads up that they’re on your “list”. This way they know that if you reach out, you’re in need without you having to explain.)

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Step 6: Know Your Normal

Know your basic numbers and how you feel on a day to day basis. You can’t be an advocate for yourself if you don’t have knowledge. Sometimes that means simply knowing yourself and your body.

List your normal state of well-being

This list is to help you notice and changes and alert you and your partner/ spouse to when something might be off. For each of the items below list your normal, balanced state.

• Emotional Health, are you usually (happy, stress etc)

• Physical Health are you usually (sickly) or suffer from (diabetes etc)

• Healthy Behaviors (non-smoker, vegan, eats healthy etc)

If during postpartum you experience anything other than what you’ve listed above, take note. Tell someone from your trusted list above or reach out to a health professional.

(Psst - the downloadable PDF is great for printing. It includes sections to add your notes and a bonus hospital bag packing checklist!)

Looking for more postpartum support? Try our complete recovery essentials.