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Introduction: Why You Need a Postpartum Plan

Most moms spend months preparing for labor and birth—researching birth plans, packing hospital bags, and practicing breathing techniques. But what about postpartum?

The reality is, those first few weeks after birth can be just as challenging as labor itself. Between healing, adjusting to newborn life, and navigating sleep deprivation, postpartum recovery often feels overwhelming.

That’s why having a solid postpartum plan in place can make all the difference. Instead of feeling blindsided, you’ll have the essentials, support, and systems you need to recover, bond with your baby, and transition smoothly into motherhood.

This guide will walk you through five simple steps to prepare for postpartum, covering healing, newborn care, meal prep, home setup, and support systems—so you can enjoy those first few weeks instead of just surviving them.

Step 1: Create a Healing & Recovery Plan

💡 Why It Matters: Your body will go through a major recovery process after birth, whether you have a vaginal delivery or a C-section. Preparing ahead of time will help you focus on healing instead of scrambling for supplies when you’re exhausted.

Postpartum Recovery Essentials to Stock Up On:

✔ Perineal spray & cooling pads (Earth Mama Perineal Spray or Dermoplast Spray) – Helps soothe discomfort.
✔ Sitz bath and peri bottle (Frida Mom Upside Down Peri Bottle and Earth Mama Sitz bath) – For gentle cleansing.
✔ Adult diapers or heavy-duty pads – Postpartum bleeding (lochia) can last 4-6 weeks (Adult Diapers and Rael Pads)
✔ Ice packs or DIY padcicles (Frida Mom Instant Ice Maxi Pads) – Helps reduce swelling.
✔ Nipple cream & breast pads (Earth Mama Nipple Cream) – A must if breastfeeding, it’s the best I’ve found!
✔ Magnesium or a Stool softener – Trust me, you’ll thank yourself later! (Magnesium capsules or Magnesium powder)

➡️ Pro Tip: Keep everything in a bathroom postpartum station so it’s easy to grab when you need it!

Rest & Recovery Tips for the First Weeks:

✔ Plan to rest as much as possible. (Your body is healing from birth—don’t rush it!)
✔ Know what’s normal vs. when to call your doctor. (ACOG Postpartum Warning Signs)
✔ Give yourself grace. (Postpartum is not the time for high expectations—just focus on healing and bonding.)

Step 2: Organize Newborn Care in Advance

💡 Why It Matters: A little planning can make those first newborn days so much easier. Setting up baby care stations in advance helps reduce stress and exhaustion.

Set Up Newborn Care Stations:

✔ Diapering Station:

• Diapers & wipes (Water Wipes or Honest Wipes)
• Diaper rash cream
• Burp cloths & extra onesies

✔ Feeding Station:

• Nursing pillow and cover (We loved Boppy)
• Breast pump, bottles, or formula (if using) (Mason bottles were my favorite because you can use them again for baby food!)
• Snacks & water for mom

✔ Sleep Setup:

• Swaddles (Velcro Swaddles are a lifesaver!)
• White noise machine (We still use the hatch second gen, it’s awesome!)
• Bassinet near your bed

Feeding & Sleep Survival Tips:

✔ If breastfeeding, book a lactation consultant in advance. (Find one here)
✔ If using formula, have different bottle options to see what baby likes.
✔ Plan shifts with your partner for nighttime feedings.
✔ Keep extra burp cloths and outfits easily accessible (spit-up happens fast!).

Step 3: Meal Prep & Nutrition for Easy Recovery

💡 Why It Matters: Postpartum is not the time to stress about cooking! A little meal prep now will save you time and energy when you’re too tired to cook.

Easy Postpartum Meal Prep Ideas:

🍲 Make-ahead freezer meals (soups, casseroles, slow cooker meals)
🥪 One-handed snacks (protein bars, nut butter packets, yogurt cups)
🥤 Hydration is key! (Keep a large water bottle nearby at all times.)

➡️ Pro Tip: Ask family or friends to set up a meal train or consider a meal delivery service for the first few weeks.

Step 4: Set Up Your Home for a Smooth Transition

💡 Why It Matters: Your home environment can either help or stress you out during postpartum. A little organization now will create a peaceful, low-stress space to recover.

Quick Nesting Checklist:

✔ Declutter & deep clean the main living areas.
✔ Create cozy recovery spaces (soft blankets, comfy chair, dim lighting).
✔ Have baby essentials set up & ready to go.

➡️ Pro Tip: If possible, hire a cleaning service for a deep clean before baby arrives—it’s a game-changer!

Step 5: Arrange Your Support System

💡 Why It Matters: Postpartum is not meant to be navigated alone. The more support you set up now, the easier your transition will be.

Ways to Build Your Support System:

✔ Talk with your partner about postpartum expectations. (Who handles what?)
✔ Set clear visitor boundaries. (Not everyone needs to stop by right away!)
✔ Consider a postpartum doula or extra childcare if you have a toddler. (Find a doula here)
✔ Stay connected with other moms. (Join a postpartum support group or keep close friends on speed dial.)

Final Thoughts: Set Yourself Up for a Smooth Postpartum

💡 Planning for postpartum doesn’t have to be overwhelming, but a little preparation can make a huge difference in how supported and rested you feel.

✅ Want to take the guesswork out of it? Download my FREE Postpartum Planning Checklist to make sure you’re fully prepared!

💬 What’s your biggest worry about postpartum? Drop it in the comments—I’d love to help!

And if you want more real, relatable pregnancy & postpartum tips, make sure to follow me on @motherofajourney on Instagram and TikTok!