The Postpartum Plan You Didn’t Know You Needed

Aug 4

Your guide to thriving — not just surviving — the 4th trimester

You’ve made a birth plan. You’ve packed the hospital bag. You may have even timed your contractions. But what about your postpartum plan?

Most new parents spend months preparing for the birth itself — and then find themselves blindsided by the intensity and vulnerability of the fourth trimester. But here’s the truth: postpartum recovery and adjustment deserve just as much planning and support. This isn’t about bouncing back. It’s about being held, nourished, and met with the care you actually need.

Let’s build the postpartum plan you didn’t know you needed — one that centers your healing, your rest, and your joy.

Step One: Build Your Village

We weren’t meant to do this alone. The idea of the “independent new mom” is a myth — and a harmful one at that. New parents deserve to be surrounded by support.

Start now:

Post a call for help. Whether it’s a Google Form, a shared spreadsheet, or a group chat, start gathering your people.
Create a “yes list.” What can people actually help with? Think: walking the dog, folding laundry, bringing snacks, watching the baby while you nap, or picking up an older sibling from school.
Designate a gatekeeper. This can be a partner, doula, or friend who helps communicate your needs and protects your space.

Step Two: Plan Your Food Flow

Postpartum nourishment is non-negotiable. Your body is healing, your hormones are shifting, and if you’re nursing, you’re burning hundreds of extra calories a day.

Consider:

Meal train. Use platforms like Meal Train or Take Them a Meal to organize drop-offs.
Freezer prep. Before baby arrives, batch and freeze soups, stews, lactation muffins, and easy one-pan meals.
Snack stations. Set up baskets with protein bars, nuts, fruit, and water bottles around the house for grab-and-go nourishment.
Outsource it. If budget allows, consider postpartum meal delivery services or hiring a postpartum doula who includes meal prep.

Step Three: Prioritize Sleep (Yes, It’s Possible)

You can’t pour from an empty cup — and sleep deprivation hits hard in the early weeks.

Sleep strategy tips:

Nap when the baby naps...sometimes. Or use that time to eat, shower, or simply be.
Partner shifts. If possible, alternate night duties so at least one adult gets a stretch of sleep.
Call in help. A postpartum doula or night nanny can offer overnight support and infant care so you can truly rest.
Safe co-sleeping setup. Educate yourself on safe sleep practices that work for your family.

Step Four: Tend to the Whole Household

You're not just recovering — you’re also navigating a brand new family rhythm. Lighten the load.

Plan ahead for:

Sibling care. Create a list of go-to caregivers, activities, and “big sibling” gifts.
Pet care. Arrange for a dog walker or enlist a friend to help keep your furry companions loved and exercised.
Household support. Hire a cleaner if you can, or ask friends to help with tasks like dishes, vacuuming, or tidying the bathroom.
Grocery delivery. Set up accounts for online shopping or meal boxes so you’re not scrambling for toilet paper at midnight.

Step Five: Healing for the Birther

No matter how you birthed, your body needs care. A lot of it.

For vaginal births:

Perineal spray and cooling pads (we love Earth Mama and Frida Mom)
Tucks pads or witch hazel wipes for soothing
Frida Mom mesh undies — comfort and practicality
Sitz baths or peri bottles to support healing and hygiene

For cesarean births:

High-waisted, soft underwear to avoid scar irritation
Scar massage once approved by your provider
Rest (as much as possible — and yes, ask for help lifting!)
Supportive abdominal wrapping like the ab wrap from Bellies Inc

This isn’t about waist slimming — this is about functional recovery.
The Bellies Inc. Ab Wrap is a supportive wrap designed by pelvic health professionals to promote gentle core engagement, stabilize the pelvis, and assist with abdominal healing — especially if you're managing diastasis recti. It’s breathable, adjustable, and can be worn under clothes. And yes — it actually feels good.

Step Six: Emotional Regulation & Mental Health

The emotional landscape of postpartum can be unpredictable — and that’s normal. But you shouldn’t have to navigate it alone.

What helps:

Normalize the feels. Joy, grief, rage, weepiness, numbness — it’s all part of it.
Create a feelings-friendly home. Practice checking in with your partner or support team using prompts like “What do you need more of today?”
Know the red flags. If you’re feeling hopeless, anxious, or overwhelmed most of the day — ask for help.
Therapy. Consider lining up a perinatal therapist or counselor ahead of time.
Support groups. Virtual or in-person, connecting with others can be a lifeline.

Final Thoughts: It’s Okay to Ask for More

You are not a burden. You are a new parent. You deserve a plan that centers your needs — not just your baby’s.

Let this be your permission slip:
To rest.
To receive.
To feel all the things.
To be tender.
To be held.

And if you’re looking for hands-on support during this sacred window — reach out. Our team of compassionate postpartum doulas offers in-home and overnight care to help you rest, recover, and fall in love with your baby (and yourself) again.