Creating a Postpartum Plan: What to Expect and How to Prepare
BY ELISE SILVER AND HEATHER RUSSELL
Bringing a baby home is a joyful experience, but it also comes with big changes. While many parents spend months preparing for birth, they often overlook planning for the postpartum period—a time of healing, adjustment, and learning. A well-thought-out postpartum plan can ease this transition, ensuring both parents and baby are supported physically, emotionally, and practically.
Why You Need a Postpartum Plan
A postpartum plan helps you prepare for the realities of recovery and newborn care by setting clear expectations for support, responsibilities, and self-care. Unlike a birth plan, which focuses on labor and delivery, a postpartum plan ensures you have the help, resources, and structure needed to thrive in the early weeks after birth.
Key Areas to Include in Your Postpartum Plan
1. Physical Recovery & Healing
Your body has just done something incredible! Recovery looks different for everyone, so having a plan in place can make a big difference. Consider:
✔ Rest & Sleep – Who will help you so you can get adequate rest? Will a postpartum doula, partner, or family member assist with night feedings?
✔ Nutrition & Hydration – Eating well fuels your recovery and supports milk production if breastfeeding. Focus on nutrient-dense meals, protein-rich snacks, and staying hydrated. For expert guidance, check out our blog: Nourishing the Fourth Trimester: Expert Tips on Nutrition for New Moms.
✔ Postpartum Healing Essentials – Items like sitz baths, perineal sprays, and comfortable clothing can aid recovery from a vaginal or C-section birth.
✔ Medical Follow-Ups – Schedule your postpartum check-ups and discuss pain management, pelvic floor therapy, and any concerns with your provider.
2. Emotional & Mental Well-Being
The postpartum period can be an emotional rollercoaster. Hormonal changes, sleep deprivation, and adjusting to parenthood can all impact your mental well-being. Plan for:
✔ Emotional Support – Identify friends, family, or a therapist you can reach out to.
✔ Baby Blues vs. Postpartum Depression – It’s normal to feel overwhelmed, but if sadness, anxiety, or mood swings persist beyond two weeks, seek professional support.
✔ Alone Time & Self-Care – Don’t forget about you! Even small breaks—like a solo walk or a warm shower—can make a difference.
3. Newborn Care & Parenting Responsibilities
Having a clear plan for caregiving duties can help prevent stress and misunderstandings. Think about:
✔ Who Does What? – Will your partner handle diaper changes, bottle prep, or night shifts? Discuss roles ahead of time to keep things balanced.
✔ Feeding Plan – Whether breastfeeding, formula feeding, or combo feeding, plan for lactation support, pumping schedules, or bottle sterilization routines.
✔ Baby’s Sleep & Routine – Understanding newborn sleep patterns can help set realistic expectations and reduce frustration.
✔ Pediatrician Appointments – Schedule your baby’s first check-ups and vaccinations in advance.
4. Household Help & Practical Support
The day-to-day tasks don’t stop when a baby arrives! Arrange for:
✔ Household Chores – Consider hiring a cleaner, delegating tasks, or accepting help from loved ones.
✔ Childcare for Older Siblings – Having a plan for your other children can ease the transition.
✔ Pet Care – If you have pets, make arrangements for their feeding, walks, or care during the first few weeks.
5. Support Network & Professional Resources
Surrounding yourself with the right people makes all the difference. Your support team might include:
✔ A Postpartum Doula – A doula can provide newborn care, meal prep, emotional support, and overnight help.
✔ Lactation Consultants – If you’re breastfeeding, professional guidance can be invaluable.
✔ Therapists or Support Groups – A postpartum support group can help you connect with others going through similar experiences.
Final Thoughts: Give Yourself Grace
No matter how much you plan, postpartum life can be unpredictable. Be flexible, ask for help, and remember that you’re doing an amazing job. Having a postpartum plan doesn’t mean everything will go perfectly—it simply means you’ll have a strong support system in place to help you adjust and recover.
If you’re preparing for your postpartum journey, Silver Lining Doula & Nanny Services is here to support you. From postpartum doulas to as-needed nanny care, we help families find their silver lining in the early days of parenthood.
