Prioritizing Your Postpartum Wellness: A One-Page Plan for the First 12 Months

Congratulations on becoming a new mom! While caring for your newborn is important, it’s also crucial to prioritize your own postpartum wellness. Here is a one-page postpartum plan with a focus on your well-being during the first 12 months.

Month 1-3:

• Rest and recover: Focus on healing and getting enough sleep

• Feeding: Breastfeeding or bottle-feeding, with support from lactation consultant if needed

• Baby care: Diaper changes, burping, and learning to soothe your baby

• Household chores: Enlist support from family and friends for meal prep, laundry, and cleaning

• Self-care: Prioritize rest, hydration, and nutrition for optimal healing

• Emotional support: Connect with other new moms or a postpartum doula for emotional support

• Fun activities: Snuggle with your baby, take a warm bath, and practice deep breathing

Month 4-6:

• Baby milestones: Celebrate as your baby begins to sit up, crawl, and babble

• Solid foods: Introduce purees and soft foods, under the guidance of your pediatrician

• Sleeping: Establish a routine that works for you and your baby that ensures you get rest too

• Childcare: Start looking for a childcare provider if you plan to return to work

• Self-care: Continue prioritizing rest, nutrition, and hydration

• Emotional support: Consider therapy or support groups to process any feelings of overwhelm or anxiety

• Fun activities: Get outside, practice yoga or meditation, and enjoy a night out (with or without baby!)

Month 7-9:

• Baby milestones: Watch as your baby starts to pull up and cruise around furniture

• Baby-proofing: Make sure your home is safe as your baby becomes more mobile

• Developmental check-ups: Schedule a wellness visit with your healthcare provider for any physical or emotional concerns

• Work-life balance: Find ways to balance work and parenting responsibilities, while still making time for self-care

• Self-care: Prioritize exercise, relaxation techniques, and spending time with supportive friends and family

• Emotional support: Join a support group or find a therapist to address any postpartum depression or anxiety

• Fun activities: Take a weekend trip, try a new hobby, and savor quality time with your baby

Month 10-12:

• Baby milestones: Celebrate as your baby takes their first steps and says their first words

• Playtime: Encourage your baby’s creativity and imagination with books and toys

• Socialization: Plan playdates or visit baby-friendly spaces to help your baby socialize, while also connecting with other moms

• Baby’s first birthday: Celebrate this milestone, while also taking time for self-care

• Career goals: Consider your long-term career goals and how they may be affected by parenthood, while also balancing your own needs

• Self-care: Prioritize physical activity, healthy eating, and a healthy work-life balance

• Emotional support: Maintain a support network, and continue therapy or support groups as needed

• Fun activities: Try new foods, take a class, and enjoy quality time with loved ones

Remember, taking care of yourself is just as important as taking care of your baby. Use this postpartum plan as a starting point to prioritize your own postpartum wellness during the first 12 months.