Wellness Checklists

Eat a proper meal (not just snacks)

Your body is recovering. Nourishment isn’t optional.

Drink enough water

Especially important if breastfeeding. Keep a bottle within reach.

Sleep when the baby sleeps (at least once today)

The dishes can wait. Rest is recovery.

Step outside, even for 5 minutes

Fresh air and sunlight help regulate your mood and energy.

Take a shower or bath

A small act of normalcy that can make a big difference.

Gentle movement or stretching

Not exercise — just moving your body in a way that feels good.

Name one feeling I’m having right now

Sad, anxious, grateful, overwhelmed — all feelings are valid.

Talk to someone (partner, friend, or family)

Even a short conversation can ease the isolation of new parenthood.

Allow myself to cry if I need to

Crying is not weakness. It’s a release.

Let go of one thing I feel guilty about today

You are doing enough. The baby doesn’t need perfection — just you.

Set one boundary (say no to a visitor, a task, a worry)

Protecting your space is protecting your wellbeing.

Attend or schedule postpartum checkups

Physical and mental health follow-ups are essential, not optional.

Connect with another parent or support group

Online or in person — shared experience is powerful medicine.

Do one thing just for me (not baby-related)

Read a chapter, watch a show, take a walk alone. You still matter.

Have a real conversation with my partner

Not logistics. An actual check-in on how you’re both doing.

Check in on my mental health

Use the self-assessment in the app or just honestly ask yourself: am I okay?