Birth Plan > Postpartum Plan

Sample Postpartum Plan

Everyone has a birth plan but birth is only one day and most of it is out of your control. Pstpartum is forever and you can make preparations now to set yourself up for success! Sometimes you need a script to follow because in the moment you may not know what you need until you don't need it anymore. 

Phase 1- Before Birth:

• What are your values? Many Mothers experience identity loss. Identify activities that remind you of who you are outside of your identity as a Mother. These activities will help tether you to yourself postpartum and potentially be a risk mitigater. 

• Who is best for emotional support? Partner, close friend, postpartum therapist.

• Practical help: Meal trains, cleaning, laundry help, errands (ask 2–3 people to commit to rotating shifts).

• Baby help: A friend or doula who can hold baby while you nap or shower.

 

Phase 2- Immidiatly after Birth:

 

Nourishment & Sleep

• Prepare one-handed snacks (nuts, smoothies, hard-boiled eggs, energy bites). Or delegate this to a friend. 

• Aim for 4-hour stretches of sleep with help of partner or overnight doula if available. Look into community doulas for free support. Also swaddelini can help babies sleep better for longer. 

• Consider hiring postpartum meal services or using meal trains organized by friends. 

Healing & Body Care

• Rest = medicine. Prioritize horizontal time, especially in weeks 1–2.

• Use a sitz bath, belly support band, magnesium, stool softeners, and pelvic floor breathing.

• Schedule a pelvic floor check-up by 6 weeks postpartum.

Ask for Help (With a Script!)

Train yourself to use phrases like:

• “I need a break. Can you hold the baby for an hour?”

• “Can you pick up groceries on your way here?”

• “I’m feeling off today — can we talk for 10 minutes?”

Phase 3- 6 weeks to 8 months after birth:

 

Create Meaningful Adult Connection

• Join a local mom group or virtual postpartum circle (weekly if possible).

• Ask a friend to do “weekly well-checks” with you — just like pediatrician visits, but for you.

• Prioritize one adult connection a week that has nothing to do with baby.

Continue Mental Health Monitoring

• Know the symptoms of postpartum anxiety: racing thoughts, insomnia, agitation, sense of dread.

• Know the symptoms of postpartum depression: sadness, disconnection, anger, loss of interest in things you love.

• Use the Edinburgh Postnatal Depression Scale monthly to screen yourself.

• Normalize therapy. Even one session can reset your nervous system and give you tools.

Weekly Rhythm Planning

Create a simple recurring rhythm:

• • Monday: Walk with baby

  • Wednesday: Visit with a friend or family

  • Friday: Quiet nap or alone time (arrange child care help)

  • Sunday: Talk with your partner about how the week felt

Plan for 1–2 hours a week to be just you — not a mom, not a partner. Here are some examples:

• Take a solo walk

• Put on make up (if that's your thign- even if you are just home)

• Journal at a coffee shop

• Have a creative outlet (reading, painting, podcast)

This is a protective factor against burnout and identity loss.

 

Partner Plan after Birth:

Partner Support Checklist

Ask them to:

• Monitor your mood and sleep

• Take over 1–2 middle-of-night feeds (if bottle-feeding or pumping)

• Give daily affirmations: “You are doing such a good job. I see you.”

• Handle chores so mom can rest without guilt

 

Let's normalize taking care of ourselves and accepting help! 

Your mental health IS your baby's mental health! 

 

 

P.S.

Even when you have all the help in the world...you may still have emotional distress and that's okay! I am so grateful I had 50mg of Zoloft as a tool in my toolbox postpartum! Postpartum emotional distress is not scary but it shouldn't be overlooked. If you think you have it please talk to your doctor!