This is my second postpartum, and I can guarantee you that if you focus on building a postpartum self care routine, it will make you feel amazing and like yourself!
As someone who struggled a lot during my first postpartum experience, I wanted to do things differently this time and focus on postpartum self care from the moment I got home. I created my own daily self care routine that I do every day, and sometimes I switch it up depending on how much time I get during the day, but let me tell you — it makes the biggest difference.
When you take a little time for yourself to do something that makes you feel good, even if it’s just for 5 minutes, trust me when I say you will feel amazing all day long.
Postpartum can be one of the most emotional, exhausting, and overwhelming phases of life, which is why the best postpartum self care is all about giving yourself grace and finding small moments that help you feel like you again.
I also know that postpartum isn’t always talked about honestly enough. Some days can feel heavy mentally and emotionally, and postpartum self care is just as important as physical recovery. Looking after your mind, body, and soul during this season matters more than ever, and you deserve support, rest, and care too.
So I wanted to share a number of postpartum self care ideas for your mind, body, and soul to inspire your own self care routine during postpartum and help you get through one of the toughest but most beautiful phases of your life.
This post is all about postpartum self care!
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Postpartum Self Care Ideas
Postpartum Self Care Checklist For Your Mind
Get Dressed Every Morning
This one has honestly been a game-changer for me! I spend literally 5 minutes every morning getting “dressed”, and I instantly feel so much better, no matter how little sleep I’ve had.
When you wake up in the morning, do your skincare, brush your hair, and put on either a cute pair of pyjamas, comfy loungewear, or just an outfit that makes you feel good at home. It sounds so simple, but it can completely change your mood and make you feel more put-together for the day ahead.
Stop comparing yourself to other mums online
You may think other mums online have it all together, but trust me, they really don’t! Everyone has their own struggles behind closed doors, and social media is usually where people only show the highlights.
Comparing yourself to other mums will only make you feel worse, especially during postpartum when your emotions are already all over the place. Instead, focus on taking care of you and doing what works best for your family because your baby doesn’t need a “perfect” mum — they just need you.
Limit scrolling
I’m guilty of this one too, but seriously, the more I scrolled, the more drained I felt mentally. Something that has really helped me during postpartum is limiting how much time I spend on my phone, especially in the morning and before bed.
One thing I try to do is avoid going on my phone for the first 30 minutes to 1 hour after waking up. Instead, I focus on a simple morning routine like getting dressed, drinking 500ml of water, doing some gentle movement stepping outside for fresh air or natural light, and making a nutritious high-protein breakfast. It honestly helps my whole day start on a much calmer and more positive note.
And in the evening, try turning your phone and devices off 30 minutes to 1 hour before bed. Not only does it help limit mindless scrolling, but it also reduces blue light exposure which can affect your sleep quality. Right now, good quality sleep is so important, and anything that helps you feel more rested is worth it.
Write down 3 wins each day
Early postpartum can feel really hard, especially when you’re trying to figure everything out while running on little sleep. And when days feel overwhelming, we often forget the little positive moments.
That’s why writing down 3 wins each day can make such a difference. They don’t have to be huge achievements either. Maybe you finally drank enough water, managed to eat breakfast while it was still hot, or saw your baby smile for the first time. Even on the hardest days, there is always something good to hold onto. Acknowledging those small wins can help you realise the day maybe wasn’t as bad as it felt in the moment.
Plan your week
Look, I know not everything will go to plan during postpartum and you probably won’t always get through your to-do list, but having a rough plan for the week can take away so much mental load. Instead of trying to think of everything on the spot, you already have a simple idea of what needs to get done.
A few things that can help to plan each week are:
- Healthy meals so you’re not constantly thinking “what am I going to cook today?” Meal planning can help you stay on track with healthy eating, make food shopping easier, and ensure you actually have the ingredients you need at home.
- Your workouts or movement so you know exactly when you can fit them in, whether that’s during naps, tummy time, or while your baby plays on their mat. Even short workouts or walks can help you feel so much better mentally.
Talk to someone
This can be your partner, family, friends, or even other mums online, but talking to someone can honestly help so much. Motherhood can feel really lonely sometimes, especially during postpartum, and keeping everything bottled up inside can make things feel even heavier mentally.
Don’t be afraid of being judged for how you feel because postpartum is hard, and so many mums feel the exact same way. Reaching out for support, venting, or simply having a conversation with someone you trust can make such a big difference to your mental wellbeing.
Postpartum Self Care Ideas For Your Body
Walk daily for 30–60 minutes
Getting outside for a walk during contact naps, pram naps, or even using a walking pad at home has helped me so much postpartum. On days where I can’t get outside, I’ll just do a walk on the walking pad instead, but honestly, walking outside in fresh air is one of the best things you can do for both your physical and mental health.
Even when you don’t feel like it, get yourself and your baby ready and just go. Once you’re outside, you’ll almost always feel so much better afterwards. The fresh air, movement, and natural light can completely change your mood and energy levels.
High-protein meals
Lack of sleep can make you crave sugar constantly and can really affect your energy levels and overall health. That’s why prioritising high protein in every meal can make such a difference postpartum. Protein helps keep you fuller for longer, supports recovery, and gives you more stable energy throughout the day.
And if you’re breastfeeding, getting enough protein can be even more important as it may help support your energy and milk supply too. Simple high-protein meals and snacks can honestly help you feel so much better when you’re running on little sleep.
Drink water first thing in the morning
I know when you’re sleep deprived the first thing you want to reach for is coffee, but starting your morning with water first can make a huge difference. Try drinking at least 500ml of water as soon as you wake up, and bonus points if you add electrolytes too.
One of my favourites is Humantra because it seriously gives me a boost of energy first thing in the morning and helps me feel hydrated after not drinking water overnight. Staying hydrated postpartum is so important, especially if you’re breastfeeding, and it can also help support your milk supply and energy levels throughout the day.
Stop skipping meals
I know how easy it is to forget about yourself when you’re constantly caring for a baby, especially if you also have other children. But try your best not to skip meals because your body needs proper nourishment right now more than ever.
Having a simple routine or rough eating schedule can really help. Sit down and eat with your kids if you can, keep easy meals and snacks around the house, and focus on eating 3 balanced meals a day to keep your energy levels up.
It’s also been shown that eating nutritious meals can support your mental wellbeing postpartum too, which is why meal prepping before having a baby or doing simple meal planning can help so much during those early weeks.
Gentle movement over intense workouts
Lack of sleep can increase your stress hormones, and doing intense workouts while already exhausted can sometimes leave you feeling even more drained. Instead of putting pressure on yourself to “bounce back,” focus on gentle movement that actually makes you feel good.
Things like walking, pilates, stretching, or light to moderate strength training can help boost your mood, increase your energy, and support your recovery without putting too much stress on your body. Postpartum is not the time to punish yourself with workouts — it’s about moving your body in a way that supports your healing.
Get outside every day
Even if it’s just stepping into your garden for one minute, sitting by an open window, or getting some fresh air on your doorstep, it can instantly make you feel so much better. Natural light and fresh air can really help improve your mood, energy, and overall wellbeing postpartum.
Rest when you can
Your body has just done something incredible and it is still healing, so don’t feel guilty for slowing down and resting whenever you can. Even small moments of rest throughout the day can help your body recover physically and mentally postpartum.
Postpartum Self Care For Your Soul
Do something for YOU every day
Whatever it is that makes you feel good, try to do at least one thing for yourself every single day. Whether that’s doing your skincare, taking an evening shower to refresh yourself, drinking your coffee while it’s still hot, or watching a show you love while feeding your baby — it all counts. Those tiny moments for yourself can make such a huge difference to how you feel mentally and emotionally postpartum.
Listen to something that makes you feel good
What you listen to can really affect your mood, especially during postpartum. Put on your favourite podcast while getting ready in the morning, or even play calming sounds around the house. Sometimes something as simple as listening to calming sounds can instantly lift your mood and make the day feel lighter.
Take a few deep breaths when it feels overwhelming
Sometimes just pausing for a moment and taking a few deep breaths can really help calm your nervous system. I do this a lot postpartum and it honestly helps instantly when I start feeling overwhelmed. Motherhood can feel so overstimulating at times, so giving yourself a moment to breathe and reset can help more than you realise.
Morning and evening skincare
This might sound small, but having a simple morning and evening skincare routine can feel so therapeutic postpartum. It doesn’t have to be complicated either — even washing your face, moisturising, and taking a few minutes for yourself can help you feel refreshed and more like yourself again. These little routines can bring a sense of normality during a phase of life that can sometimes feel chaotic.
Spend time with loved ones
I know how easy it is to isolate yourself after having a baby, but spending time with people you love can do so much for your soul. Spend time with your partner even if it’s just going for a walk together and grabbing a pastry or hot drink. Watch a movie together when you can, invite family over, or spend time with friends who make you feel supported and comfortable. You don’t have to do postpartum alone.
Soak in the small moments with your baby
I know how hard postpartum can be – the sleepless nights, the fussy phases, the exhaustion, and all the overwhelming moments. But as a second-time mum, I can honestly tell you that it goes by so fast. Try to soak in the little moments when you can, like the contact naps, tiny smiles, baby cuddles, and the way they look at you. Even on the hardest days, those are the moments you’ll look back on one day and miss the most.
Postpartum Meal Prep To Make Self Care Easier
Meal prepping before giving birth is one of the best things you can do to nourish your body postpartum and make recovery so much easier. It’s a form of body self care that can seriously help during those early newborn days when you’re exhausted, overwhelmed, and don’t have the time or energy to cook from scratch.
With my first postpartum experience, we ordered takeaway so often because cooking just felt impossible some days. I was either too tired, busy with the baby, or simply didn’t have the energy to think about what to make. This time around, having healthy meals prepped and frozen beforehand made such a huge difference.
It helped me stick to healthy eating habits, saved so much time, and allowed me to focus more on resting, healing, and spending time with my baby instead of standing in the kitchen cooking every day.
Below, you’ll find a button linking to my full blog post with 15 postpartum meal prep ideas plus helpful tips to make your postpartum meal prep simple, realistic, and successful.
Other Posts You’ll Also Love:
- Morning Routine To Lower Cortisol
- Sunday Night Routine For A Stress Free Week
- 10 Self Care Ideas You Can Do In 10 Minute Or Less
This post was all about postpartum self care!
Don’t forget to save this pin on Pinterest to come back to later!
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