Postpartum planning- When you have had your baby, there is still a lot to plan for. Staying organized and on top of things can make your life a lot easier. Let’s dive into postpartum planning and some tips and tricks on how to do it to make your life a lot easier.

What Is Postpartum Planning?

Postpartum planning refers to the process of preparing for the period immediately following childbirth, often called the postpartum period or the fourth trimester. It involves anticipating and organizing various aspects of life to ensure the well-being of both the mother and the newborn during this critical time.

Postpartum planning encompasses a wide range of considerations, including physical recovery, emotional support, newborn care, household management, and social support. Here are some key aspects typically addressed in postpartum planning:

  1. Physical recovery: Planning for adequate rest, proper nutrition, and postpartum healthcare, such as follow-up appointments and postnatal exercises, to promote healing and regain strength.
  2. Emotional well-being: Identifying potential emotional challenges, such as postpartum depression or anxiety, and establishing a support network. This may involve discussing emotions with a partner, family, or friends, and considering professional help if needed.
  3. Newborn care: Preparing for the baby’s needs, such as feeding, diapering, bathing, and establishing a sleep routine. Learning about newborn development and seeking information or classes on baby care can be beneficial.
  4. Household management: Planning for adjustments in daily routines and responsibilities. This may involve delegating tasks, organizing support for household chores, and arranging meals or groceries to alleviate stress and allow more time for bonding with the baby.
  5. Social support: Identifying and communicating with a network of supportive individuals, such as family, friends, or support groups, who can provide emotional support, practical assistance, or simply a listening ear.
  6. Parental leave and work arrangements: Understanding and discussing parental leave policies, options for flexible work arrangements, and childcare plans to ease the transition back to work, if applicable.

Postpartum planning is crucial because it helps parents navigate the challenges that can arise during this period and promotes a smoother transition into parenthood. It allows individuals to anticipate their needs, establish support systems, and access necessary resources, ultimately promoting their well-being and the well-being of their newborn.

How To Make A Postpartum Plan

Creating a postpartum plan involves considering various aspects of your well-being and the well-being of your baby. Here are some steps to help you make a postpartum plan:

  1. Educate yourself: Learn about the postpartum period, common physical and emotional changes, newborn care, breastfeeding, and any specific considerations related to your health or circumstances. Books, online resources, childbirth classes, or healthcare providers can provide valuable information.
  2. Identify your support system: Determine who will be available to help you during the postpartum period. This can include your partner, family members, friends, or support groups. Discuss their availability and what type of support you may need, such as assistance with household chores, meals, or emotional support.
  3. Physical recovery: Consider what you will need to support your physical healing and well-being. This may include planning for adequate rest, nutritious meals, and postpartum healthcare appointments. Make arrangements for any necessary medical supplies or equipment, such as postpartum pads or a breast pump if needed.
  4. Emotional well-being: Recognize the potential emotional challenges that can arise during the postpartum period. Discuss your feelings and concerns with your partner or support network. Be aware of the signs of postpartum depression or anxiety and establish a plan for seeking help if necessary, such as contacting a therapist or counselor.
  5. Newborn care: Consider the practical aspects of caring for your baby. Determine your feeding preferences, whether breastfeeding or formula feeding, and gather information and resources to support your choice. Plan for diapering, bathing, and soothing techniques. Discuss sleep routines and how to manage nighttime awakenings.
  6. Household management: Assess your household responsibilities and make arrangements to lighten the load during the postpartum period. This may involve asking for help with household chores, cooking, or grocery shopping. Consider meal prepping or arranging for meal delivery services. Create a schedule or checklist to help you stay organized.
  7. Parental leave and work arrangements: If you are employed, review your parental leave policies and discuss your plans with your employer. Determine whether flexible work arrangements, such as reduced hours or remote work, are feasible. Investigate childcare options if you will be returning to work after the postpartum period.
  8. Self-care: Prioritize self-care activities that promote your well-being. Identify activities that help you relax, reduce stress, and rejuvenate. It could be taking short breaks, engaging in hobbies, or practicing mindfulness or meditation. Plan and communicate your self-care routines with your support system.
  9. Flexibility: Remember that a postpartum plan is not set in stone and can be adjusted as needed. Be open to unexpected changes and adapt your plan accordingly. Listen to your body and emotions, and be willing to seek help or modify your plans if necessary.
  10. Communicate your plan: Share your postpartum plan with your partner, family members, and support network. Ensure that everyone is aware of your needs, expectations, and preferences during this period. Open communication can help prevent misunderstandings and ensure that you receive the support you require.

By following these steps, you can create a comprehensive postpartum plan that addresses your physical, emotional, and practical needs during the postpartum period, setting the stage for a smoother transition into parenthood.

How Family and Friends Help With Your Postpartum Plan

Family and friends play a crucial role in supporting your postpartum plan. Their assistance and presence can provide invaluable help, emotional support, and relief during this transitional period. Here are some ways in which family and friends can contribute to your postpartum plan:

  1. Practical support: Loved ones can offer practical assistance with household chores, such as cleaning, cooking, laundry, or grocery shopping. They can help alleviate the burden of these responsibilities, allowing you to focus on rest and bonding with your baby.
  2. Meal preparation: Family and friends can prepare meals or organize meal trains, where different individuals or groups take turns providing meals for you and your family. This can be especially helpful during the early weeks when time and energy for cooking may be limited.
  3. Childcare support: If you have older children, family and friends can assist with their care, such as taking them to school or extracurricular activities, helping with homework, or organizing playdates. This can give you some dedicated time to rest or focus on your newborn.
  4. Emotional support: Family and friends can be a source of emotional support and understanding during the postpartum period. They can lend a listening ear, provide encouragement, and validate your feelings and experiences. Simply having someone to talk to or share your joys and challenges can make a significant difference.
  5. Baby care assistance: Trusted family and friends can help with newborn care tasks, such as feeding, diaper changes, or soothing the baby. This can give you some respite, allowing you to rest, take care of yourself, or attend to other needs.
  6. Respite breaks: Loved ones can offer to watch the baby for short periods, giving you the opportunity to take a nap, have a bath, engage in self-care activities, or simply have some time for yourself. These breaks can be rejuvenating and help prevent burnout.
  7. Support during healthcare appointments: Family or friends can accompany you to postpartum healthcare appointments or provide transportation if needed. Having someone by your side can offer reassurance and an extra set of ears to remember important information or ask questions.
  8. Emotional validation: It is crucial to have family and friends who understand and validate your emotions, both the joys and challenges of the postpartum period. They can provide encouragement, empathy, and reassurance when you may be feeling overwhelmed or unsure.
  9. Offer information and resources: Your loved ones can help gather information and resources related to postpartum care, breastfeeding, newborn care, or parenting. They can share helpful articles, recommend books, or provide their own experiences and insights.
  10. Open communication: Clearly communicate your needs, expectations, and preferences to your family and friends. Let them know how they can best support you and be specific about the kind of help you may require. Open and honest communication fosters understanding and ensures that everyone is on the same page.

Remember, different individuals may have different strengths and availability, so consider the specific ways in which your family and friends can contribute based on their abilities and circumstances. Appreciate their support, and be open to receiving help as it can make a significant difference in your postpartum experience.

What is the 5 5 5 Rule Postpartum

The “5 5 5 Rule” is a guideline often recommended for postpartum recovery, especially in the context of physical healing after a vaginal delivery. It provides a structured approach to managing postpartum care and encourages self-care. Here’s an overview of the 5 5 5 Rule:

  1. Rest: The first “5” represents dedicating the first five days after giving birth to rest and recovery. During this time, prioritize getting plenty of restorative sleep and allow your body to heal. Minimize activities that can strain your body and focus on bonding with your baby and adjusting to your new role as a parent.
  2. Support: The second “5” signifies seeking support from your partner, family, and friends for the first five weeks postpartum. It emphasizes the importance of building a strong support network and reaching out for help when needed. This can involve assistance with household chores, meal preparation, or caring for older children, allowing you to prioritize self-care and adjusting to your new routine.
  3. Self-care: The final “5” refers to prioritizing self-care for the first five months postpartum. This involves taking care of your physical, emotional, and mental well-being. Engage in activities that nurture you, such as exercise, pursuing hobbies, connecting with friends, or seeking professional help if needed. Remember that taking care of yourself positively impacts your ability to care for your baby.

While the 5 5 5 Rule provides a helpful framework for postpartum recovery, it’s important to remember that each person’s experience is unique. Some individuals may require more or less time for recovery, and it’s essential to listen to your body’s needs and adjust the guidelines accordingly. Consult with your healthcare provider for personalized advice and support throughout your postpartum journey.

What should be included in a postpartum plan?

A comprehensive postpartum plan can help ensure a smoother transition into parenthood and address various aspects of your well-being and your baby’s care. Here are some elements to consider including in your postpartum plan:

  1. Physical recovery:
    • Rest: Plan for sufficient rest and sleep to support your body’s healing process.
    • Nutrition: Consider meal planning and stocking up on nourishing foods that support postpartum recovery.
    • Postpartum healthcare: Schedule follow-up appointments with your healthcare provider to monitor your recovery and address any concerns.
    • Exercise: Discuss with your healthcare provider when it’s safe to begin postpartum exercises or activities.
  2. Emotional well-being:
    • Support system: Identify family members, friends, or support groups that you can turn to for emotional support and guidance.
    • Communication: Establish open lines of communication with your partner to share your emotions, concerns, and needs during the postpartum period.
    • Mental health: Be aware of the signs of postpartum depression or anxiety and establish a plan for seeking professional help if necessary.
  3. Newborn care:
    • Feeding: Decide on your preferred method of feeding (breastfeeding, formula feeding, or a combination) and gather information and resources to support your choice.
    • Diapering and bathing: Plan for diapering supplies, baby wipes, and bathing essentials.
    • Sleep routine: Discuss sleep strategies and establish a routine that suits your baby’s needs.
  4. Household management:
    • Chores and responsibilities: Delegate household tasks among family members or consider hiring help to ensure a manageable workload.
    • Meal preparation: Plan for convenient and nutritious meals, considering options like meal prepping or meal delivery services.
    • Errands and shopping: Arrange for assistance with grocery shopping or other necessary errands.
  5. Parental leave and work arrangements:
    • Understand your rights and options for parental leave and communicate your plans with your employer.
    • Discuss potential flexible work arrangements, such as reduced hours or remote work, when you are ready to return to work.
  6. Self-care:
    • Identify self-care activities that bring you joy and relaxation, such as taking baths, practicing mindfulness, reading, or engaging in hobbies.
    • Carve out time for self-care and communicate your needs to your support system.
  7. Social support:
    • Inform loved ones about your postpartum plan and communicate how they can provide support.
    • Consider joining support groups, online communities, or attending postpartum support classes to connect with other parents.
  8. Relationship care:
    • Discuss how you and your partner can maintain a healthy relationship and adapt to the new dynamics of parenthood.
    • Set aside quality time for bonding and nurturing your relationship.
  9. Emergency plans:
    • Prepare emergency contact numbers for healthcare providers, pediatricians, and lactation consultants.
    • Have a plan in place for unexpected situations, such as illnesses or accidents.

Remember, a postpartum plan should be flexible and adaptable to your specific needs and circumstances. Regularly reassess and modify your plan as necessary. Consult with your healthcare provider for personalized advice and recommendations throughout the postpartum period.

What is the 6 week postpartum rule?

The “6 week postpartum rule” is a guideline often used to indicate the approximate timeframe when a woman is considered to have completed her initial postpartum recovery and can gradually resume normal activities, including exercise and sexual intercourse. It is important to note that this rule is a general guideline, and individual recovery times can vary.

Here are some key aspects related to the 6 week postpartum rule:

  1. Physical recovery: The six-week timeframe is commonly associated with the approximate period it takes for the uterus to shrink back to its pre-pregnancy size. During this time, the body undergoes healing processes, including postpartum bleeding (lochia), perineal healing (if applicable), and restoration of hormonal balance.
  2. Healthcare provider assessment: Around the six-week mark, many healthcare providers schedule a postpartum check-up appointment to assess the mother’s physical recovery and address any concerns or complications. This appointment is an opportunity to discuss the woman’s overall well-being, birth recovery, contraception options, and any necessary follow-up care.
  3. Exercise: The 6 week postpartum rule suggests that women can generally begin engaging in low-impact exercises or gradually increase their physical activity level around this time, following approval from their healthcare provider. However, it’s important to consult with a healthcare provider before starting any exercise regimen to ensure it aligns with the individual’s specific circumstances and recovery progress.
  4. Sexual intercourse: The 6 week postpartum rule is often referenced when discussing the timing for resuming sexual activity after childbirth. However, every woman’s recovery is unique, and it’s essential to have open and honest communication with your partner and healthcare provider to determine when you feel physically and emotionally ready to engage in sexual activity again.

It is crucial to remember that the 6 week postpartum rule is a general guideline and not a hard and fast rule. Recovery times can vary depending on factors such as the type of birth (vaginal or cesarean), any complications experienced during or after delivery, individual healing rates, and overall health. Therefore, it’s important to listen to your body, follow the advice of your healthcare provider, and proceed at a pace that feels comfortable and safe for you.

What is a postpartum plan for couples?

A postpartum plan for couples involves both partners working together to navigate the postpartum period and support each other in the transition to parenthood. It encompasses various aspects of physical recovery, emotional well-being, newborn care, and maintaining a healthy relationship. Here are some elements to consider when creating a postpartum plan for couples:

  1. Division of responsibilities: Discuss and divide household chores, such as cooking, cleaning, and laundry, to ensure a fair distribution of tasks. This allows both partners to share the workload and have time for rest and self-care.
  2. Parenting roles: Determine how you will approach parenting responsibilities and caregiving tasks for the baby. Agree on routines for feeding, diaper changes, soothing techniques, and sleep schedules. Regularly communicate and support each other in fulfilling these roles.
  3. Emotional support: Recognize the emotional changes that both partners may experience during the postpartum period. Create an open and safe space for expressing feelings and concerns. Be attentive and offer emotional support to each other, acknowledging the challenges and celebrating the joys of parenthood.
  4. Time for bonding: Plan activities that foster bonding between each parent and the baby. Encourage both partners to spend quality one-on-one time with the baby, engaging in activities such as skin-to-skin contact, reading, singing, or gentle play.
  5. Couple time: Prioritize time for nurturing the relationship between you and your partner. Plan date nights, even if they are at home, to reconnect and maintain a strong emotional connection. Communicate openly about the changes and challenges you both may be experiencing and actively support each other.
  6. Sleep and self-care: Recognize the importance of adequate sleep and self-care for both partners. Develop strategies to ensure each person gets sufficient rest, such as taking turns with nighttime feedings or naps. Encourage each other to engage in self-care activities that promote well-being and reduce stress.
  7. Communication and decision-making: Establish clear lines of communication and decision-making processes. Regularly check in with each other to discuss any concerns, challenges, or changes in the postpartum journey. Collaborate on decisions related to parenting choices, healthcare, and other important matters.
  8. Social support: Encourage each other to seek social support outside the relationship, such as connecting with friends, joining parenting support groups, or attending postpartum classes together. This can provide additional perspectives, advice, and a sense of community.
  9. Flexibility and adaptation: Recognize that the postpartum period can be unpredictable and that plans may need to be adjusted. Be flexible and adaptable, finding solutions together as challenges arise. Remember to be patient and kind with each other as you navigate the new dynamics of parenthood.
  10. Seek professional help if needed: If either partner is struggling with their mental health or if relationship difficulties arise, consider seeking professional support through therapists, counselors, or support groups specializing in postpartum or couples’ counseling.

A postpartum plan for couples provides a framework for effective communication, shared responsibilities, and mutual support during this significant life transition. It allows both partners to actively participate in the postpartum experience and strengthens the bond between them as they embark on their journey as parents.

Postpartum plan checklist

Here’s a checklist that can help you create a comprehensive postpartum plan:

Check out our post partum planning pdf free to download. This postpartum planner checklist will help you keep organized:

Before Birth:

  • Research postpartum resources, support groups, and classes in your area.
  • Discuss your postpartum preferences and expectations with your partner.
  • Communicate your desires and needs to your healthcare provider.
  • Create a contact list of important phone numbers, including healthcare providers and emergency contacts.
  • Make arrangements for postpartum support, such as family members, friends, or a postpartum doula.

Physical Recovery:

  • Schedule a postpartum check-up with your healthcare provider.
  • Stock up on postpartum supplies like maternity pads, nipple cream (if breastfeeding), and comfortable clothing.
  • Prepare a postpartum care kit with items like pain relief medication, stool softeners, and perineal care products.
  • Arrange for any necessary postpartum physical therapy or follow-up appointments.

Emotional Well-being:

  • Research postpartum mental health resources and familiarize yourself with the signs of postpartum depression and anxiety.
  • Discuss your emotional needs with your partner and establish a support system.
  • Plan self-care activities that promote your emotional well-being, such as meditation, journaling, or therapy.
  • Identify ways to communicate and connect with your partner during the postpartum period.

Newborn Care:

  • Educate yourself about newborn care basics, including feeding, diapering, and bathing.
  • Decide on your preferred feeding method and gather necessary supplies.
  • Plan for breastfeeding support, such as consulting with a lactation consultant or joining a breastfeeding support group.
  • Organize essential baby items, such as diapers, wipes, clothing, and bedding.

Household Management:

  • Delegate household chores and responsibilities among family members or consider hiring help.
  • Plan for meal preparation and consider options like freezer meals or meal delivery services.
  • Create a schedule or system for managing household tasks.
  • Arrange for help with errands or grocery shopping if needed.

Parental Leave and Work:

  • Understand your rights and benefits regarding parental leave from your employer.
  • Discuss and plan for any necessary work arrangements, such as reduced hours or remote work, when you are ready to return to work.
  • Communicate your plans with your employer and ensure necessary paperwork is completed.


  • Identify self-care activities that rejuvenate you and plan time for them.
  • Set boundaries and prioritize self-care without guilt.
  • Communicate your self-care needs to your support system.
  • Make arrangements for childcare or support when engaging in self-care activities.

Relationship Care:

  • Discuss how you and your partner can maintain a healthy relationship during the postpartum period.
  • Set aside quality time for bonding and maintaining intimacy.
  • Communicate openly about your needs and challenges.
  • Seek professional help if needed, such as couples’ counseling or therapy.

Emergency Preparedness:

  • Create an emergency contact list of healthcare providers, pediatricians, and lactation consultants.
  • Establish a plan for emergency situations, such as illnesses or accidents.
  • Prepare a first aid kit for your baby and familiarize yourself with basic first aid procedures.
  • Ensure you have necessary insurance information readily available.

Remember, a postpartum plan should be personalized to your specific needs and circumstances. Consider reviewing and adjusting the plan as necessary throughout the postpartum period. Consult with your healthcare provider and seek professional advice as needed.

4th trimester postpartum plan

The fourth trimester refers to the first three months after childbirth when both the baby and the mother are adjusting to life outside the womb. Having a postpartum plan specifically tailored for the fourth trimester can help support the physical and emotional well-being of both the mother and the baby. Here are some key elements to consider when creating a 4th trimester postpartum plan:

Physical Recovery:

  • Schedule a postpartum check-up with your healthcare provider to monitor your physical recovery.
  • Take measures to promote healing, such as practicing good hygiene, caring for any incisions or stitches, and using appropriate postpartum products.
  • Prioritize rest and sleep, allowing yourself time to recover and adjust to the demands of caring for a newborn.
  • Consult with your healthcare provider about when it is safe to resume exercise or physical activities.

Newborn Care:

  • Establish feeding routines that meet your baby’s needs, whether it’s breastfeeding, formula feeding, or a combination. Seek support from lactation consultants or breastfeeding support groups if needed.
  • Learn about newborn cues, soothing techniques, and safe sleep practices.
  • Establish a diapering and bathing routine.
  • Monitor your baby’s growth and development, and schedule well-baby check-ups as recommended by your healthcare provider.

Emotional Well-being:

  • Prioritize self-care activities that promote your emotional well-being, such as taking breaks, practicing relaxation techniques, or engaging in activities you enjoy.
  • Be aware of the signs of postpartum depression and anxiety, and seek support if needed. This can include talking to a therapist, joining a support group, or confiding in trusted friends or family members.
  • Communicate openly with your partner about your emotional needs and work together to support each other through the challenges of the fourth trimester.

Support System:

  • Identify and communicate your support needs to your partner, family members, and close friends. Enlist their help with household chores, cooking, or caring for the baby.
  • Consider hiring a postpartum doula or seeking assistance from a trusted caregiver if additional support is needed.
  • Connect with other parents or join support groups to share experiences and advice.

Managing Household Responsibilities:

  • Delegate household chores and responsibilities among family members or consider hiring help if feasible.
  • Plan for meals by preparing freezer-friendly meals in advance or utilizing meal delivery services.
  • Simplify household tasks by creating routines and organizing essential items.

Flexibility and Self-Compassion:

  • Understand that the fourth trimester is a period of adjustment and transition. Be flexible and open to modifying your plans as needed.
  • Give yourself permission to ask for help and prioritize self-care.
  • Practice self-compassion and be patient with yourself as you navigate the challenges and joys of early parenthood.

Remember, every individual and baby is unique, so adjust your postpartum plan according to your specific needs and circumstances. Regularly reassess and modify the plan as you go along. Consult with your healthcare provider and reach out for support when needed.