How to Build a Postpartum Care Plan Before Baby Arrives

13 August 2025

So, you're expecting a baby—congratulations! There's probably a flurry of excitement, nerves, and a to-do list longer than your pregnancy cravings menu. You’ve picked the nursery paint, folded tiny onesies, and stocked up on diapers like a pro. But wait—have you thought about you?

Yep, you. The amazing human growing a tiny life.

It’s super easy to get caught up in preparing for the baby and forget that you'll need love, support, and care too. That’s where a postpartum care plan comes in. Think of it as a roadmap to help you navigate those wild, beautiful, and sometimes unpredictable first few weeks and months after birth.

Let’s dive into how you can create a postpartum care plan before baby arrives—one that supports your physical health, mental wellness, relationships, and everything in between.

Why You Need a Postpartum Care Plan (Spoiler Alert: It's Self-Care at Its Finest)

We make birth plans, baby budget spreadsheets, and nursery Pinterest boards, but we often skip planning for what happens after birth. Funny, right? But here's the thing—bringing a baby into the world is no small feat. While newborns need a lot of care, so do moms.

A postpartum care plan is all about setting yourself up to heal, rest, and transition smoothly into your new role. You wouldn’t go on a road trip without gas in the tank and some snacks, right? Think of this as your postpartum pit stop plan.

When Should You Start Planning?

Honestly, the sooner the better. Ideally, start in the third trimester when you're still feeling motivated and haven't been hit by the late-pregnancy waddles. But hey, even if you're 38 weeks and this is the first time you're hearing about it—don’t stress. It’s never too late to prep for your postpartum journey.

Step-by-Step Guide to Building a Postpartum Care Plan

Alright mama, time to get into the nitty-gritty. Grab a notebook or open that notes app—this is where the magic happens.

1. Understand What Your Body Will Be Going Through

First off, your body’s going to be doing a lot. Whether you give birth vaginally or via C-section, recovery is real.

Here’s what might be on the table:

- Vaginal soreness or tears
- C-section incision recovery
- Bleeding and lochia
- Engorged breasts and breastfeeding struggles
- Hormonal mood swings (hello, baby blues!)
- Sleep deprivation

Your postpartum care plan should include strategies for managing these physical changes. Talk to your OB or midwife about what to expect, ask for guidance on pain management, and gather supplies like padsicles, nipple cream, peri bottles, and comfy clothes.

Pro Tip: Keep a “recovery basket” in your bathroom stocked with all the essentials—because the last thing you want is a scavenger hunt at 3 a.m.

2. Outline Your Emotional and Mental Health Needs

This part is huge.

Postpartum emotions can feel like a rollercoaster—the kind that spins, dips, and goes backwards. Baby blues are common in the first two weeks, but if feelings of sadness, anxiety, or overwhelm persist, it could signal postpartum depression or anxiety.

Include this in your care plan:

- Who can you talk to if things feel heavy?
- Do you have a therapist, counselor or support group lined up?
- Can your partner or a friend check in regularly?
- Do you know the signs of postpartum depression?

Being proactive here is a game-changer. There's no shame in needing help—mental health is health.

3. Decide Who’s On Your Postpartum Support Team

You know how they say, “It takes a village”?

Well, that village isn’t just for raising a child—it’s for supporting YOU too. Get clear on who will be part of your postpartum team.

Here’s who might be on your squad:

- Your partner or co-parent
- Family and friends who can help with meals, errands, or baby care
- A postpartum doula (if it’s in the budget—seriously, they’re magical)
- Lactation consultant or breastfeeding support
- Your doctor or midwife

Make a list of tasks people can do. Don’t rely on vague offers of “Let me know if you need anything.” Have actual things ready like, “Please bring a pre-made dinner,” or “Can you hold the baby while I shower?”

4. Set Up a Sleep and Rest Strategy

Okay, let’s be real—sleep is going to change. But that doesn’t mean you have to walk around like a zombie for six weeks.

Include these in your plan:

- Alternate night shifts with your partner for feeding/changing
- Plan naps during the day when the baby sleeps
- Accept help so you can catch a break
- Consider safe co-sleeping options if they make sense for your family

Rest is not a luxury—it’s a medical need. Treat it that way.

5. Plan for Meals and Nutrition

Feeding your body is just as important as feeding your baby. But cooking with a newborn? That’s like trying to bake a cake while juggling flaming swords.

Here’s how to make it easier:

- Prep and freeze meals before the baby comes
- Sign up for a meal train through friends or a community group
- Have healthy, easy snacks on hand (nuts, granola bars, fruit)
- Stay hydrated—especially if you're breastfeeding

Your body needs nourishing food to heal and give you energy. Don’t skip this step.

6. Create a Baby Care Cheat Sheet

While your plan is about caring for you, it should also include info for anyone helping with the baby.

Create a cheat sheet that includes:

- Feeding schedule or cues
- Diaper change tips
- Sleep routine (if you have one)
- Emergency contacts
- Pediatrician info

That way, if someone’s helping out, you won’t have to explain everything through sleep-deprived mumbling.

7. Decide on Boundaries and Visitors

Let’s talk visitors.

While some people love the idea of a parade of family and friends cooing over the baby, others crave solitude. And both are totally okay.

In your care plan, decide:

- When you’re open to visitors
- How long they can stay
- What kind of help (if any) they should offer
- Whether phones and social media are allowed around baby

It’s YOUR space and YOUR baby—feel empowered to set the rules.

8. Budget for Postpartum Essentials

From nursing bras to diaper delivery, there are lots of little costs that can sneak up on you.

Add these to your plan:

- Budget for postpartum clothes (yes, you’ll want stretchy pants forever)
- Diapers, wipes, and baby care items
- Postnatal vitamins
- Breastfeeding supplies (pump, storage bags, creams)
- Emergency fund for unexpected needs

Planning ahead can ease financial stress, and you’ll thank yourself later.

9. Check In With Your Partner or Co-Parent

Having a baby changes everything—including your relationship. Include communication in your care plan.

Talk through:

- How you’ll divide responsibilities at home
- How each of you is feeling emotionally
- What kind of support you each need
- When to make time for emotional connection

This isn’t just about logistics—it’s about staying connected during a major life transition.

10. Schedule Postpartum Follow-Ups Now

Don’t wait until you’re deep in the newborn trenches to think about your postpartum doctor visits.

Before baby arrives:

- Schedule your 6-week OB follow-up
- Line up therapy or pelvic floor PT if needed
- Reach out to a lactation consultant in advance
- Bookmark online support groups or local meetups

Having these things on the calendar can give you peace of mind when things feel chaotic.

Example Postpartum Care Plan Template

Not sure how to organize all this? Here’s a simple structure to follow:

Physical Recovery Plan

- [ ] Vaginal/C-Section Care Items
- [ ] Pain Management Plan
- [ ] Rest + Sleep Schedule

Emotional and Mental Health Plan

- [ ] Identify Support People
- [ ] Therapist/Support Group Info
- [ ] Regular Check-Ins Scheduled

Support Team

- [ ] Meals & Groceries Help
- [ ] Baby Care Help
- [ ] Emergency Contact List

Home and Baby Logistics

- [ ] House Cleaning Help
- [ ] Laundry Plans
- [ ] Baby Cheat Sheet for Helpers

Visitors and Boundaries

- [ ] Visiting Hours
- [ ] House Rules
- [ ] Social Media Policy

Financial and Essentials Checklist

- [ ] Budget Breakdown
- [ ] Supplies Stocked
- [ ] Emergency Fund Ready

Final Thought: You Deserve to Be Cared For Too

Preparing for postpartum isn't about being rigid or controlling. It’s about showing up for yourself the way you’ll show up for your baby—lovingly, intentionally, and with space for flexibility.

You’re about to enter one of the most extraordinary chapters of your life. You won’t have all the answers, and things probably won’t go exactly as planned—but when you’ve got a solid postpartum care plan? You’ll be better equipped to roll with the punches and soak in the joy.

So go ahead and give yourself permission to take up space in your own story. You are just as important as the little one you’re bringing into the world.

You've got this, mama.