What Is Postpartum Planning—and Why You Should Do It
“No one told me how hard postpartum would be.”
If you’ve ever heard someone say that—or said it yourself—you’re not alone. Social media is full of people opening up about their “nightmare” postpartum experiences. And if you’re currently pregnant, maybe you’ve been thinking: That’s not going to be me. I’m preparing. I’ve got this.
That’s exactly what my client Sarah thought, too.
Sarah poured everything into planning her ideal birth. She had a playlist. A perfectly packed hospital bag. She knew the risks of induction and her rights in labor. But when her baby arrived, reality hit harder than she ever expected.
By the time Sarah reached out to me, her son was 10 days old. She was deep in survival mode—crying through feedings, frantically ordering baby gadgets from Amazon at 2 a.m., and Googling symptoms every hour. Her husband wanted to help but didn’t know how. They were exhausted, living off granola bars and leftover takeout, and questioning whether they’d made the right decision in having a baby at all.
At some point, through tears, she asked, “I planned everything for my birth. Why didn’t anyone tell me postpartum would be like this?”
I’ve heard versions of Sarah’s story many times. People spend months preparing for labor—reading, taking classes, carefully crafting a birth plan—only to find themselves unprepared for the day after the baby arrives. And yet, peer-reviewed studies tell us that what happens after birth can have just as big of an impact on long-term health and well-being as what happens during it.
One study in the Journal of Midwifery & Women's Health found that inadequate postpartum support is linked to increased risk of postpartum depression, difficulties with infant feeding, and lower overall satisfaction with the birth experience. Another paper published in BMC Pregnancy and Childbirth emphasized that feeling prepared—emotionally and practically—for postpartum helps reduce distress and build confidence as new parents.
Which raises a critical point: planning for birth is not the same as planning for postpartum. It wasn’t that Sarah had failed. It’s that no one had told her she needed to plan for postpartum before her baby arrived.
What is postpartum planning?
Postpartum planning is the process of preparing for what your life will look like in the days, weeks, and months after your baby is born.
It’s about more than just onesies and feeding schedules. It’s about preparing your environment, your relationships, and your mind for the massive transformation that birth brings—not only to your body, but to your identity and your family.
Who will feed you when you're healing and exhausted?
What boundaries will you set with family and visitors?
How will you and your partner share responsibilities—and communicate when things get hard?
What signs of postpartum mental health challenges will you watch for?
What does support look like if breastfeeding doesn’t go as planned?
The research is clear: having a plan—and support—makes a difference.
A large national survey published in the Journal of Midwifery & Women’s Health found that while many birthing people are prepared for labor, few feel prepared for the physical, emotional, and mental recovery that comes afterward (Declercq et al., 2014). And those who do have support and expectations in place report better emotional outcomes, more stable relationships, and stronger parent-infant bonding (Feinberg et al., 2010).
Postpartum planning isn’t about controlling the future. It’s about reducing the chaos, building a safety net, and helping everyone in the family feel more secure.
Why Start Planning During Pregnancy?
Because once baby is here, you’ll have your hands full.
A randomized trial in BMC Pregnancy and Childbirth showed that prenatal psychoeducation about postpartum adjustment significantly reduced rates of postpartum depression and boosted parents’ confidence (Shorey et al., 2015). And another study found that a lack of perceived social support postpartum is a strong predictor of mental health struggles—especially for first-time parents (Tani & Castagna, 2017).
Planning ahead doesn’t mean you won’t have hard days. But it does mean you’ll be better prepared to meet them.
And personally? I’m living this right now.
I’m 5 months pregnant, and I’ve been planning for postpartum since the beginning. I’ve mapped out who will bring us meals, what household tasks we’ll delegate, and how my partner and I will check in with each other when sleep deprivation sets in. I’ve made a mental health plan, saved a list of local therapists, and talked to friends who can show up when I need to cry, vent, or nap. It doesn’t feel rigid—it feels grounding.
How to start planning for postpartum
If you're pregnant right now, it's not too early to start. In fact, the earlier you begin, the more time you have to adjust your plan as your needs and priorities evolve.
Here are three evidence-informed steps you can take this week:
Build your support map. Research shows that perceived social support is one of the most important protective factors for postpartum mental health. List out who can help—and how. Meals, errands, baby holding, and emotional check-ins. Don't assume people know what you need; make it clear.
Talk about expectations. Communication between partners or co-parents is key. Studies in Maternal and Child Health Journal suggest that having conversations about roles, responsibilities, and emotional needs ahead of time reduces conflict and increases satisfaction with the transition into parenthood.
Learn the signs of perinatal mood and anxiety disorders (PMADs). According to Postpartum Support International, PMADs affect up to 1 in 5 birthing people and 1 in 10 partners. Knowing what to look for—and when to reach out—can make a significant difference in getting timely care.
Want more guidance?
If you are anything like me, you love having a plan– a structured guide that let’s you break out your favourite pens and post-it notes, and cross things off a list. I’m working on something that will give us all that chance (and make us feel more in control during postpartum too!).
✨ I’m calling it “Nobody Told Me This: Planning for Postpartum Before Baby Comes,” (working title!) a postpartum planning workbook that guides you step-by-step through creating your dream postpartum experience, based on peer-reviewed research, my doula experience, and the work I’m doing during my own pregnancy.
It’s full of journal prompts, planning tools, and the tips I share with clients to help them feel more prepared and supported in those early weeks.
“Nobody Told Me This: Planning for Postpartum Before Baby Comes” launches in late May. The waitlist is open now, and if you join early, you’ll lock in the special launch price: just $17.
👉 Click here to join the waitlist!
You deserve more than survival. You deserve a postpartum that’s supported, informed, and designed with you in mind.
TL;DR
Postpartum starts during pregnancy. Don’t wait until baby arrives to think about what comes next. Your future self will thank you.
Birth prep ≠ postpartum prep. A well-supported birth matters—but so does preparing for recovery, identity shifts, and emotional needs after birth.
Planning helps you avoid the “why didn’t anyone tell me?” spiral. Evidence shows that having a postpartum plan supports your mental health, relationships, and overall wellbeing.
Support isn’t selfish. It’s essential. You can’t pour from an empty cup—and you shouldn’t have to try.
“Nobody Told Me This: Planning for Postpartum Before Baby Comes” is coming soon. It’s based on research, doula experience, and what I’m doing in my own pregnancy. Join the waitlist to get it first (and for $17!).
References:
Declercq, E. R., Sakala, C., Corry, M. P., Applebaum, S., & Herrlich, A. (2014). Listening to Mothers III: Pregnancy and Birth. Journal of Midwifery & Women's Health, 59(1), 7–16. https://doi.org/10.1111/jmwh.12139
Shorey, S., Chan, S. W. C., Chong, Y. S., He, H. G., & Kang, W. (2015). A randomized controlled trial of the effectiveness of a postnatal psychoeducation programme on self-efficacy, social support, and postnatal depression among primiparas. BMC Pregnancy and Childbirth, 15(1), 1–9. https://doi.org/10.1186/s12884-015-0461-2
Tani, F., & Castagna, V. (2017). Maternal social support, quality of birth experience, and postpartum depression in primiparous women. International Journal of Environmental Research and Public Health, 14(10), 1237. https://doi.org/10.3390/ijerph14101237
Feinberg, M. E., Jones, D. E., Kan, M. L., & Goslin, M. C. (2010). Effects of Family Foundations on parents and children: 3.5 years after baseline. Maternal and Child Health Journal, 14(6), 877–885. https://doi.org/10.1007/s10995-009-0531-3
Postpartum Support International. (n.d.). Perinatal mood and anxiety disorders: Facts and figures. https://www.postpartum.net/learn-more/facts/