Before Baby Arrives

You’ve prepped your birth plan, packed your hospital bag, and maybe even picked out a coming-home outfit for the baby. But what about you?

Most pregnancy resources focus on labor and delivery, but what happens after the baby arrives is just as important. In fact, it’s often where moms feel the most unprepared. 

From emotional upheaval to physical recovery, sleep deprivation to breastfeeding struggles postpartum is a full-on transformation.

That’s why having a postpartum recovery plan before you give birth isn’t just smart, it’s essential. In this guide, we’ll walk you through how to build your plan, what to expect, and how Momkinz can support you every step of the way.

How to Build a Postpartum Plan That Actually Supports You

Creating a postpartum plan is like making a recovery map for your body, mind, and soul. It’s not just about surviving the early weeks; it’s about thriving, even when things feel messy and unpredictable. 

Just like a birth plan helps you prepare for delivery, a postpartum plan helps you feel more in control during the healing process, sleepless nights, and emotional ups and downs that follow.

Here’s how to create a thoughtful, realistic plan that covers all the areas new moms often wish they had more support in.

1. Postpartum Plan for Physical Recovery

No matter how you deliver, your body will go through tremendous physical changes after childbirth. From managing bleeding and soreness to healing incisions and muscle strain, recovery is a process, not an overnight bounce-back.

What to include in your plan:

• Stock up on essentials: peri bottle, maxi pads, adult diapers, cooling pads, stool softeners, nipple balm
• Create a “recovery station” near your bed or sofa with water, snacks, wipes, burp cloths, and extra clothes
• Decide whether you’ll need help with mobility, stairs, or lifting items (especially after a C-section)
• Schedule time for rest without guilt—your body needs downtime to repair and regulate hormones

Questions to answer:

• Who can help with meals, laundry, and errands in the first two weeks?
• Do I have a pelvic floor therapist or OB/GYN I trust for follow-up?
• What pain management strategies do I feel comfortable with?

2. Postpartum Prep for Nutrition & Hydration

Postpartum nutrition directly impacts your energy, mood, breastmilk production (if breastfeeding), and overall healing. Yet most moms are too exhausted to cook or even eat properly in those early days.

What to include in your plan:

• Freezer meals or crockpot-friendly recipes prepped before baby arrives
• Sign up for a meal train with friends and family (or use a service like Meal Train or TakeThemAMeal)
• Snack bins around the house with one-handed foods (protein bars, nuts, dried fruit)
• Hydration stations with water bottles, electrolyte packets, and nursing-friendly drinks

Questions to answer:

• Who will make sure I’m eating enough during the day?
• Will I need to adapt my diet based on breastfeeding or digestive issues?
• Do I have easy options if I’m too tired to cook?

3. Address Sleep (Yes, Even Just a Little) Postpartum Plan

Sleep deprivation is one of the most difficult parts of early motherhood—and it affects both physical healing and mental health. While you may not get long stretches of rest, you can create a system that allows for recovery sleep and minimizes burnout.

What to include in your plan:

• Decide in advance who handles nighttime wakings (can your partner do diaper changes?)
• Plan for naps during the day when the baby sleeps
• Explore safe sleep arrangements (bassinet, bedside sleeper, etc.)
• Consider postpartum doula support or family help overnight, even just for one night per week

Questions to answer:

• Can someone stay with the baby while I get 2–3 hours of uninterrupted sleep?
• What are my boundaries around sleep visitors and “help” that adds stress?
• What’s my backup plan if I’m feeling completely exhausted?

4. Map Out Feeding Support (Whatever You Choose)

Feeding a baby sounds simple until you’re in the thick of it. Whether you choose to breastfeed, pump, formula-feed, or combine them all, it’s essential to prepare your body, your mind, and your tools ahead of time.

What to include in your plan:

• Find a trusted lactation consultant now (don’t wait until there’s a crisis)
• Set up a cozy, supportive feeding area with a nursing pillow, burp cloths, nipple cream, and water
• Research formula options in advance, just in case, and understand safe prep and storage
• Know how to recognize feeding cues, cluster feeding, and latching issues

Questions to answer:

• Who can help me troubleshoot feeding issues at 2 AM?
• What are my feeding goals, and what would make me feel successful?
• Am I prepared emotionally if things don’t go as planned?

5. Schedule Emotional & Mental Health Check-Ins

Your hormones drop rapidly in the days after birth, which can lead to mood swings, overwhelm, and emotional lows. For some, these feelings pass—but for others, they escalate into postpartum depression or anxiety.

What to include in your plan:

• Identify someone you trust to check in with you emotionally every few days
• Have a list of local or virtual therapists who specialize in maternal mental health
• Include affirmations, journaling prompts, or grounding techniques in your daily routine
• Understand that rage, sadness, guilt, or detachment are not signs of failure—they’re signs you need support

Questions to answer:

• Who can I reach out to without fear of judgment if I’m not okay?
• Do I know the difference between baby blues and postpartum depression?
• What signs should my partner or support person watch for?

6. Build & Activate Your Support System

You were never meant to do this alone. Identify the people, professionals, and tools that can lighten your load in those early weeks.

What to include in your plan:

• Assign tasks to family and friends: laundry, grocery runs, walking the dog
• Book consultations with postpartum doulas, lactation experts, or pelvic floor therapists ahead of time
• Use digital tools like Momkinz to connect with experts and local resources fast

Questions to answer:

• Who do I trust to be part of my “inner circle”?
• How will I communicate what I need?
• What professional support will I budget or ask for help with?

Let Momkinz Fill the Gaps Pregnancy Classes Leave Behind

It’s time to stop pretending that a hospital tour and a few prenatal classes are enough to prepare moms for the full journey of motherhood. The truth is, what happens after birth matters just as much, if not more, than what happens before. And that’s where Momkinz steps in.

At Momkinz, we’re flipping the script on how mothers are supported before, during, and long after pregnancy. Our platform is built for real moms navigating real challenges, whether you’re still expecting, freshly postpartum, or months into the sleepless, beautiful chaos of newborn life.

We understand that Googling symptoms at 3 AM, crying alone in the bathroom, or wondering if what you’re feeling is normal shouldn’t be part of the motherhood experience. You deserve more, and Momkinz is here to deliver it.

With Momkinz – You Can:

Find the Right Experts, Right Now

Easily search for certified doulas, lactation consultants, pelvic floor specialists, postpartum mental health professionals, and more, all in one place. No more endless scrolling or guessing who’s legit. We’ve done the vetting for you.

Ask Real Questions & Get Real Answers

You’re not expected to know everything. Whether you’re wondering about postpartum bleeding, baby sleep, nipple pain, or feeling overwhelmed emotionally, Momkinz lets you ask openly and get trusted responses from both experienced professionals and other moms who’ve been there.

Access Helpful Resources That Actually Matter

From checklists and birth planning templates to blogs, our library is built to guide you through every milestone. We cover the things pregnancy apps don’t like, mental health red flags, what healing really looks like, and how to navigate the invisible workload of motherhood.

Book Consultations Without the Headache

Need one-on-one with a lactation consultant? Want to talk to a postpartum doula about recovery? Momkinz lets you book easily, so help is always within reach, whether you’re in your pajamas or on your third cup of cold coffee.

Join a Community That Actually Gets It

No judgment. No mommy wars. Just real talk, real experiences, and real support from moms walking similar paths. Share your story, ask your questions, and know you’re never alone.

Because You Shouldn’t Have to Do This Alone

Postpartum is not a solo mission, and at Momkinz, we believe every mom deserves access to care, compassion, and community. Whether you need someone to listen, someone to guide you, or someone to say, “You’re not crazy, I felt that too,”—we’re here.

Don’t wait until you’re overwhelmed. Build your support system now—before you need it.

Join Momkinz Free and Get Postpartum-Ready →