The Ultimate New Mom Checklist—What to Do After Baby Arrives
The Ultimate New Mom Checklist—What to Do After Baby Arrives
You probably spent months prepping for labor and delivery—but what happens after baby comes home? Most checklists stop at the hospital bag or the nursery setup. But this list? It’s about you—your healing, your sanity, and your ability to function when everything feels upside down.
This isn’t a pressure-filled to-do list. It’s a gentle guide of things that actually help during the first few weeks with your newborn.
Let’s dive in. 💛
✅ 1. Take Care of YOU First
The baby may be your entire world right now—but you are the one doing the healing, the feeding, and functioning on fumes. Prioritize rest, nourishment, and hydration like it’s your job (because it is).
🛌 Rest when you can—without guilt.
🥗 Eat warm, protein-rich meals that make you feel full.
🚰 Drink more water than you think you need.
Let’s talk about the swelling.
Nobody warned me how bad the swelling could be—especially in my feet and ankles. Even after a C-section, my legs puffed up like balloons for nearly a week. It turns out this is totally normal (especially after IV fluids during labor or surgery), but it’s also incredibly uncomfortable.
💡 Here’s what helped:
Elevating my feet above heart level while nursing
Staying hydrated (yes, more water reduces swelling!)
Wearing loose socks or no socks at all
Taking short walks around the house to get circulation going
Using magnesium lotion or arnica gel on my legs
✨ Reminder: Healing isn’t linear. Swelling, soreness, and weird body stuff are all part of it.
🧼 2. Set Up Micro-Stations Around the House
You don’t need a full Pinterest-worthy setup in every room—but a few micro-stations can make a huge difference.
🪑 Feeding station: water bottle, snacks, burp cloths, charger, nipple cream
🧷 Diaper change baskets: wipes, diapers, extra clothes, diaper cream
🍼 Pumping spot: pump parts, milk storage bags, snacks, towel
❄️ Bedside/bathroom mini fridge: water, fruit pouches, nipple pads, cooling sprays
✨ These little hubs keep you from running around the house every five minutes—and that matters more than a spotless nursery.
🧾 3. Start Simple Tracking
No, you don’t need to log every blink. But tracking a few basics can lower your mental load and help you notice patterns.
📋 What to track:
Baby’s feedings and diaper output
Your own pain levels, meds, and bleeding
How YOU feel emotionally each day
We’re adding a brand-new Printable New Mom Tracker to the From Preggo to Mama bundle—so you can log these basics without feeling overwhelmed.
👩⚕️ 4. Prep for Follow-Up Appointments
It’s easy to forget your own health when all eyes are on baby. But your healing matters too.
📆 Appointments to prep for:
Baby’s pediatrician visits
Your 6-week postpartum check
Optional: lactation consultant or pelvic floor PT
💡 Pro tip: Write questions down in your Notes app ahead of time so you don’t forget in the moment.
🧠 5. Check in With Your Mental Health
Hormones are still fluctuating. Sleep is erratic. And your world just changed overnight. All of that impacts how you feel.
Ask yourself daily: How am I really doing today?
🧠 Mood swings are normal, but watch for:
Persistent sadness or anxiety
Feeling hopeless or disconnected
Struggling to eat, sleep, or bond with baby
If any of those sound familiar, talk to your provider. You’re not alone—and there’s help.
📲 6. Turn Off the Noise (If You Need To)
You don’t owe anyone updates. You don’t have to post baby photos. And you definitely don’t need to match social media’s version of postpartum.
📴 Mute or unfollow anything that makes you feel like you’re not enough. ✨ Give yourself permission to heal without performing.
☀️ 💪 Bonus: Gentle Recovery Boost (Only If You’re Ready)
These aren’t must-do’s—but if you’re feeling up to it, these small steps can support your physical and emotional recovery:
🌤️ Go outside for 5–10 minutes a day—even just to breathe fresh air
☀️ Get sunlight on your skin to support your circadian rhythm and mood
🌬️ Try deep belly breathing to reconnect with your core and calm your nervous system
Small shifts can go a long way in helping you feel human again.
💬 Final Thoughts
This season isn’t about checking all the boxes. It’s about giving yourself permission to slow down, recover, and ask for help.
💕 You’re doing better than you think.
Thanks for letting me share a little piece of my journey with you.
~ Joanna + baby Emma
🧶 Emma’s Little Corner
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⚠️ Disclaimer
I’m a certified health coach and have been in the health and wellness industry for over 20 years. I’m also a mom sharing from real-life experience. However, I am not a doctor, nurse, or licensed medical provider. The information in this blog is intended for informational and educational purposes only, and should never replace professional medical advice, diagnosis, or treatment. Always consult your healthcare provider before making any medical or health-related decisions for yourself or your baby.
This post contains affiliate links, which means I may earn a small commission if you purchase through them—at no extra cost to you. I only recommend products I genuinely love, use, or believe will be helpful to other moms. Thank you for supporting my blog and helping me continue to create real, honest content for women on this journey.
