When a couple becomes engaged, it’s normal to spend months planning every detail of their big day. A wedding is a special event, but what matters most is the marriage that follows. The same is true for new parents. As a doula, I’ve seen many families focus heavily on labor and birth, while the postpartum period (the early days of recovery and parenting) often gets overlooked.
However, the truth is that the postpartum phase is just as important as the birth itself. It sets the tone for your healing, your relationship, and your baby’s transition into the world. That’s why I’m passionate about helping parents create a postpartum care plan—and not just any plan, but one tailored to their real needs.
Below, I’ll walk you through how to make a postpartum care plan, what to include, and why it matters. I’ve also included a free printable template to help you feel prepared and supported.
Related: Preparing Now for the Postpartum Period
Key Takeaways
- A postpartum plan helps you prepare for recovery, support, and daily life after birth.
- Planning ahead makes it easier to communicate your needs to your partner, family, and support team.
- A good postpartum plan includes physical recovery, mental health, meals, sleep, and childcare support.
- Your plan should be flexible and can be adjusted as your needs change.
- Having a written plan can help you feel more supported and less overwhelmed in the early postpartum weeks.
Writing a Postpartum Care Plan
A postpartum care plan is a written document you prepare with your partner to express your goals and preferences for life during the first weeks and months with your new baby. This document can contain information about visitors, meal preparation, household chores, postpartum self-care, childcare responsibilities, and other relevant details. You can also consult with a postpartum doula when creating your postpartum care plan. After making your first draft, ask her if there is anything else that you might want to include that you hadn’t thought of.
What to Include in Your Postpartum Care Plan
Every family’s needs differ, but these areas can help guide your planning.
1. Parental Leave Plan
Planning parental leave ahead of time helps protect your recovery and gives both parents space to bond with the baby without added stress.
The first thing you must plan together as a family is who will stay home with the baby and for how long. If you both work outside the home, consult with your HR department to learn about your maternity leave or parental leave options. Talk to your coworkers to ensure that everything is handled while you’re away, so you are not bothered during this time. I cannot stress this enough: parental leave is not a vacation! This is a sacred time that you need to heal and learn about your baby. It’s also the time for your baby to learn about you.
To all the dads: You will never get this time back with your family. Your partner and baby need you now more than ever. Don’t let your coworkers make you feel guilty or “weak” for taking time away to be with your newborn. This is when you need to bond and learn how to parent this new child together. Ask if you are eligible for paternity leave and push for as much time off as possible. You will never regret it. Many dads usually try to take two weeks off using any available parental leave and vacation time if necessary, to bond with their mother and baby. If you have more time than that, take it!
Helpful resources for new dads:
- Ways Dads Can Help a New Mom
- Ways Dads Can Be Involved in Baby Care
- Ways Dads Can Help With Breastfeeding
- Postpartum Depression in Men
2. Visitor Guidelines and Boundaries
Setting clear boundaries around visitors can help you rest, recover, and adjust to life with your new baby.
Everyone is so excited to meet your new little one! But visitors can take a real toll on you both. First, discuss whether you would like any visitors to the hospital. Then, discuss when you feel comfortable having visitors meet the new baby and how many you would like to have per day. Some families are comfortable with one or two visitors, while others prefer only one visitor every other day. It all depends on how you feel and what you are most comfortable with.
Another thing to discuss is how long you would like your houseguests to stay. 30 minutes? An hour? Several hours? There is no right or wrong answer. You may also change your mind on this length after your newborn arrives, which is okay! Make sure you and your partner are on the same page and create a code word or phrase to remind each other that it’s time for your visitors to leave if they are lingering too long.
There is also no shame in asking for help from your visitors. Think of a list of things they can do that you would love their help with, and keep that list pinned to your fridge. Some ideas are emptying the dishwasher, holding the baby as mom goes to take a shower, running some errands for you on their way over, spending some solo time with your older children, etc. (Here’s a helpful list to share with friends and family: 15 Things You Should Do for a New Mom). Real friends that matter don’t mind helping, and friends that mind shouldn’t matter.
Related: How to Set Boundaries With Family When You Have a Baby
3. Parenting Roles and Responsibilities
Talking through parenting roles ahead of time helps prevent resentment and ensures both partners feel supported during the early weeks.
I find that soon-to-be parents don’t discuss parenting roles enough. You may have certain expectations from your partner as a parent. Maybe you expect him to get up with you in the middle of the night to help with the baby. Perhaps you expect him to prepare the meals for the family for the first two weeks. He might expect you to exclusively breastfeed or do all child-rearing responsibilities. You must talk about your parenting roles and share what you both think your roles should be.
It’s common for people to assume that what their parents did growing up is what every family should do. But every family is different, and all of our circumstances are unique. Discuss who will help with changing the diapers, feeding the baby, bathing the baby, burping the baby, getting groceries, housekeeping, taking care of the bills and finances, etc. You will both feel better knowing what you can do to help your family during this significant family milestone.
4. Rest and Sleep
Sleep will look very different after birth, so planning for rest and support ahead of time can make a big difference in your recovery.
As soon as you welcome your baby into the world, your life will morph into your baby’s schedule. This consists of a lot of sleeping, feeding, and pooping. Newborns require constant love and attention, often at night, and it can become exhausting for any parent every morning, noon, and night. This is why you must consider who can help you during the first few weeks with the baby.
- Who can help you in the morning?
- Who can help you in the afternoons/evenings?
- And who can help you overnight?
- Can anyone “move in” for a week or two for extra support?
Write a list of people who can help, including what days and times they are available. They can be family members, friends, doulas, neighbors, members of your religious and/or community groups, etc. Try to arrange this help in advance so you don’t have to worry about it after your baby arrives.
5. Meals and Hydration
Having a plan for meals and hydration helps you stay nourished when your time and energy are limited.
With your baby requiring so much of your time and attention, even attending to your basic needs, such as showering, eating, and drinking, can become challenging. It may not seem like much, but holding, feeding, burping, changing, rocking, shushing, bathing, and swaddling leave little time for anything else.
Before your baby arrives, consider preparing meals that can be stored in your freezer for later use. This will enable you to prepare delicious and nutritious meals in just minutes. You can do this by preparing a menu or “double-batching” when cooking your weekly meals. Additionally, consider restaurants that offer delivery and take-out, as well as grocery stores with delivery or curbside pickup. You can also create a Meal Train and ask your family members, friends, etc., to bring you meals after your baby’s arrival. List any diet restrictions, food allergies, or food preferences when setting up your Meal Train.
Related: Postpartum Freezer Meals You’ll Love
6. Infant Feeding Support (Breastfeeding and Bottle-Feeding)
Feeding your baby is a learning process, and having support in place can ease stress during the early postpartum weeks.
The first few weeks of learning how to feed your baby can feel never-ending. It’s when you and baby figure out what works best for you — breastfeeding, bottle-feeding, formula, pumping, or all of the above. None has to be exclusive, and you can do a combination of them all (Read our guide on How to Combination Feed: Supplementing Breast Milk With Formula). It’s all about doing what works best for you and your child. One day, one method may work, and another day, you may re-evaluate and choose something different. Every baby is different, and each situation is unique. It’s all about listening to your gut and heart.
Breastfeeding
If you choose to breastfeed your baby, wonderful! It’s essential to surround yourself with knowledgeable people about breastfeeding who are also supportive of your choice. Breastfeeding is a learned skill that doesn’t always come naturally. It’s something that you and baby both have to figure out. Along the way, you may experience engorgement, sore or cracked nipples, mastitis, a clogged milk duct, low breastmilk supply, and more. Having a list of people or professionals who can help you can make the learning curve much more manageable.
Bottle-feeding
If you choose to bottle-feed your baby, that’s also wonderful! Bottle-feeding is another learned skill that can also require a lot of trial and error. You must decide which formula is best for your baby, the right bottle and nipple, the best holding positions, how much to feed your baby, how to collect, store, and prepare expressed breast milk, how often to pump, and more.
For your postpartum care plan, think about people who:
- Will support and encourage your infant feeding choices: friends or relatives
- Are supportive, informed, and up-to-date about infant feeding choices: doctors, midwives, pediatricians, lactation consultants, and doulas
Feeding Resources
Additionally, make a list of local breastfeeding specialists who can visit you or you can visit them for assistance with infant feeding. Some great resources are:
7. Sibling Support and Care
Planning ahead for your older children can help ease the transition and provide stability during a time of big change.
If this is not your first baby, make a plan for your older children. Who will stay with your older kids when you go into labor? I recommend having a few people on standby, as they are essentially available day or night to come over and help. You don’t want someone to fall through and be the only person you were counting on.
Consider who can assist you with your older children when you bring the baby home. Who will entertain them, make sure their meals are prepared, take them to school, etc.? Of course, you will want to do some of the activities yourself. However, you will need help since you will also be caring for a newborn. Write a list of people familiar with your older child or children, or find a doula who can come over while you are in labor. Whoever you choose, write out your child’s routine and any needs they may have. There will be significant changes for the older siblings. Keeping them in their routine will provide familiarity, consistency, and a better transition for the whole family.
8. Pet Care Plan
Making arrangements for your pets ahead of time helps keep their routines consistent while you focus on recovery and your new baby.
You don’t want to forget about your fur babies! Think ahead about who could come over and walk your dogs, feed them, let them out if they need to go outside to potty, and give them their medications if they are on any. This can be a friend, family member, neighbor, dog walker, or pet sitter. It is also beneficial to schedule some dog walking in the first few weeks you are home, so your pups can also get some fresh air and expend some energy.
If a friend or family member will help with your pets, giving them a blanket that the new baby has slept on is a great idea. They can let your pets smell it and become familiar with the baby’s smell before you come home with baby.
Related: How to Introduce Your Baby to Pets
9. Me Time and Couple Time
Protecting time for yourself and your relationship supports emotional well-being during the postpartum period.
While connecting as a family with the new baby is wonderful, it’s also important to have some alone time. Whether you spend that time alone or alone together — just you and your partner — it will give you the mental break and connection you both need. Think about what calms you and what brings you joy. What makes you laugh? What do you enjoy doing that re-energizes and refuels you? Have your partner create a list as well. And think of a list of activities that you can do together. It can even be as simple as enjoying a sweet treat on the couch while watching a movie together before bed. Create your lists, and then figure out how to make those things happen for both of you.
To make it possible, write out a list of people and their contact information who can provide occasional childcare or help with the baby. This could be friends, family, and professional childcare providers.
10. Community Support and Mom Groups
Building a support network of other parents can help you feel less alone as you navigate early parenthood.
Now that you are bringing a baby into the world, you’ll want to make friends with people who also have children. They will understand the busy schedules and sleepless nights and normalize much of what you experience. These could be neighbors, friends, or coworkers that you already know, or they could be people in a local mom’s group that you have never met before. Maybe you connected with one or two couples in parenting or childbirth classes. Write a list of people who have young babies or groups you could join to build your mom tribe and support network. It’s wonderful to feel like you’re not alone in going through the challenges and triumphs of parenthood. No one understands more than another new parent.
11. Mental Health Support for Parents (PMADs)
Mental health support is an important part of postpartum care and should be planned for just like physical recovery.1
Mental health support is something that many expecting parents don’t think about — or don’t want to think about when preparing their postpartum care plan. Perinatal mood and anxiety disorders (PMADs) affect 20-25% of pregnant people and new parents.1 This is why having resources and a list of local mental health care professionals with expertise in PMADs is important. Fortunately, perinatal and postpartum mood disorders can be treated. Treatment can include postpartum self-care, social support, talk therapy, and medication when needed, depending on the severity.
Many people don’t know that fathers can also experience postpartum depression. This is why your list should also contain online and local resources to help you both during these times. Some great ones are:
12. Return-to-Work and Childcare Plan
Thinking through your return to work and childcare options ahead of time can ease the transition back into daily routines.
When you and/or your partner return to work, talk about what that transition will be like. Is it possible to ease in with a few days a week initially? It can be challenging for parents to leave their babies at home 5 days a week for work, especially after spending weeks with them at home. Some couples also stagger their parental leaves, giving more extended coverage before needing to find a daycare or nanny. Discuss your plans for when you or your partner returns to work. Think about:
- Childcare options: daycare, babysitters, nannies
- Housekeeping and other chores
- What are your greatest concerns when returning to work?
- What are your partner’s concerns when returning to work?
Related: Going Back to Work After Baby Checklist
Be Flexible With Your Postpartum Plan
Before you begin your postpartum care plan, I’d like to mention that you must remain flexible. Just like you will need to be flexible with your birth plan, you will also need to be flexible with your postpartum care plan. Even if things go exactly as planned and expected, writing one is still a good idea. The reason is that it’s a designated place to organize your wishes, making you think about things you might not have considered before. However, more than likely, something will come up that you did not expect or prepare for. For example, if your baby cannot latch properly while breastfeeding, if you (the new mom) experience postpartum anxiety or postpartum depression, or if the baby needs to go to the NICU.
It’s good to know your options and know that there is help. Writing a postpartum care plan educates you on your options and what’s available in your area, ultimately making you a more prepared and empowered parent. I think it’s always a good idea to have a team, structures, and resources in place if things don’t go “as planned.”
Planning ahead for the postpartum stage can make all the difference. Using a postpartum care plan template helps you feel prepared, supported, and ready for the transition into parenthood.
Postpartum Plan Template (Printable)
Our free postpartum care plan template covers everything we’ve discussed to help you prepare for life after birth. Print it out, sit down with your partner, and use it as a guide to create a plan that supports your recovery and your family.
Having a written plan can make it easier to ask for help and communicate your needs during the early postpartum weeks.
Get the Template
