blonde pregnant woman in graphic tee and leopard skirt
Image via @aspynovard

If there’s anyone who needs a little more self-care in their day-to-day, we’re betting it’s all the new moms out there. You’ve just brought home an actual bundle of joy—but now’s when the real work sets in. In between all the rocking, swaddling, feeding and changing, you barely have time to shower, much less fit in some legit self-care time. But it’s so important to prioritize your needs, too, or you’ll end up in a state of constant depletion–with high stress and rocky hormones, to boot. That’s why we’re giving you a handy new-mom self-care checklist to follow (promise, this is the fun kind of homework!). 

healthy snacks for new mom self care checklist
Image via Shutterstock

1. Amp up your snack game. Midnight snacks take on new meaning when you’re feeding an infant ‘round the clock. Stash your nightstand with nutrient-dense options like almonds and dried apricots, dark chocolate, and seed crackers. Repeat for your car’s center console, your diaper bag, the pockets of every dress you own…you get the idea.

2. Schedule a date day. A couple of hours alone with your partner sounds like bliss right now, but a dinner date inconveniently runs into your lil munchkin’s witching hour—making even the best babysitters question their abilities. Instead, bring your baby to brunch! Plan your outing during the morning nap and keep Babe strapped to your chest while you and your boo enjoy some eggs bennie and have a real adult convo.

printed floral kimono
Sunshine Dancer Cream Floral Print Chiffon Duster

3. Level up your loungewear. Bye, maternity leggings and oversized tees. It’s time to treat yourself to a few new breezy pieces you’ll actually be excited to throw on daily. Think pretty kimonos, floaty tunics, and button-front dresses for easy boob access.

4. Pick a feeding activity. Keep a rotation of low-stress, low-stimulation activities you can do while breastfeeding or giving bb a bottle for the umpteenth time this afternoon. Bingeing Game of Thrones is always great—but can leave your eyes a little glazed and your hormones feeling a bit unbalanced. If you’ve got your phone hand free, check out an e-book from your digital library, try the New York Times crossword app, or brush up on your French vocab through a language app like Duolingo or Drops. 

pregnant woman in yellow floral jumpsuit
Image via @deannapageee

5. Set your boundaries. Your newborn is the best reason to say no to any calendar events you’re less than thrilled about, and a perfect excuse for why you need to limit visiting hours from distant relatives (“She was up all night!”). Your time together in these early days is sacred—treat it that way! 

6. Turn your shower into an experience. Hang some fresh lavender or eucalyptus. Light a candle or incense. Play some music. Do a face mask. There are a million and one ways to make your morning (or midday, or before bedtime) rinse a restorative one.

woman walking outside
Image via @rosefilimonov

7. Get outside. And no, we don’t mean to Target. Pop your babe in a soft carrier and hit the trail for a quiet nature walk through the park or into the woods. She’ll love hearing those birdsongs, and you’ll benefit from the hormone-balancing effect of being surrounded by Mother Earth. 

8. Take a GD nap! We promise: The laundry can wait. Find your eye mask, grab the baby monitor, and curl up on the couch for a 30-minute snooze session (at least!) to reset your brain and your body. 

9. Set a playdate. Here’s a secret: Playdates are less about the kids and more about connecting with other parents, so get out there and be friendly. Having parent friends you can call on is so, so important to your future sanity and social relationships down the line—after all, they totally get you. So sign up for that baby music class, mom hiking group, or storytime, and chat up a new friend, all in the name of new mom self-care. 

yoga instructor Jade Alexis doing malasana pose
Image via AAptiv

10. Try some gentle yoga. Queue up a short YouTube yin yoga session for a restorative series of postpartum-friendly poses that’ll help you feel grounded in your body again. It may take some time before you can build up to a full 60- or 90-minute session—starting out with some easy poses, or just a few long stretches and purposeful breathwork is the first step. 

What are your best new-mom self-care tips? Leave a note in the comments!

Jessica Waller is a clinical nutritionist and health and wellness writer with a passion for science-backed self-care. She’s always on the lookout for healthyish comfort-food recipes, statement shoes, and new wellness trends to obsess over (earthing, anyone?). Find her most recent musings on nutrition and self-care at WELLTRIBE.