Low-Stress Postpartum Recovery Checklist

Written By Emily Sperka

They say there's no manual for parenting, but postpartum recovery doesn’t have to feel like trying to assemble IKEA furniture without the instructions. Having a plan—even a loose one—can help you feel more confident and supported as you settle into life with your little one. Here’s a quick, actionable checklist to set yourself up for postpartum success. 

1. Have a Plan

Seriously, just have one. Winging it might work for some, but if you're reading this, I'm guessing "going with the flow" is more of an aspiration than a reality. My partner and I never laughed harder than when we heard a reel that went something like, "I would love to go with the flow, but when does the flow start?" (True story: We embroidered this quote and hung it on the wall—because that’s exactly the kind of people we are.)

A plan doesn’t have to be perfect or set in stone, but talking through the basics—like who’s handling laundry or when visitors can come—makes a huge difference. 

At Cradle, all parents get access to our comprehensive Postpartum Planning Guide. From rest and nutrition to visitors and mental health, it’s your roadmap to a smoother postpartum experience. Below is a sampling of the items included in our guide. Send us a message if you'd like a copy!

2. Prioritize Rest

You deserve it. Did you know that giving birth burns roughly 50,000 calories on average? That’s like running a marathon while carrying a watermelon. Recovery is no joke, and rest is non-negotiable.

If resting is hard for you, start with the 5-5-5 rule:

  • 5 days in bed: Stay horizontal, soak up the snuggles, and let your body heal.

  • 5 days on the couch: Gradually rejoin the land of the living, but keep it low-key.

  • 5 days on light duty: Do what feels good, but don’t overextend.

3. Meal Prep

I know you’ve heard it before, but it’s true—nothing derails a good day faster than realizing you’re starving and there’s nothing to eat.

For practical tips and meal prep inspiration, check out our blog post on Postpartum Meal Planning. From freezer meals to meal trains, it’s packed with ideas to keep you fed while you focus on feeding your baby.

Don’t want to deal with it at all? Cradle’s parent care packages include meal delivery designed for postpartum recovery, so you can eat well without lifting a finger.

4. Get the Right Support

No one is meant to do this alone, so let people help!

  • Hire a Postpartum Doula: The right doula can do everything from cooking and cleaning to baby care and emotional support.

  • Lean on Friends and Family: Give them specific tasks—laundry, groceries, or just holding the baby while you shower.

  • Build Your Village: Join a local parenting group or find an online community for connection and advice.

5. Plan for Visitors (and Set Boundaries)

On the topic of support, keep in mind that support and visitors are often not the same thing. Quick way to differentiate: Would you want this person to see you in a diaper, breast out, working with your baby to learn how to breastfeed comfortably? If the answer is “no,” this person is not support—they’re a visitor.

Visitors can still be a blessing, but make it easy on yourself:

  • Set “visiting hours” and stick to them.

  • Only allow guests who will actually help (and give them a task!).

  • Keep visits short, sweet, and on your terms.

6. Take Care of YOU

Your baby needs a happy, healthy parent, so don’t forget about your needs.

7. Keep It Flexible

Your plan isn’t set in stone, and that’s okay. Parenting is all about adapting. If something doesn’t work, tweak it. The key is to give yourself grace and celebrate the small wins along the way.

Final Thoughts

A little preparation goes a long way in turning those early postpartum weeks from chaotic to calm. Whether it’s planning meals, setting boundaries, or outsourcing help, you’ve got this. 

And if you need a little extra support, Cradle is here to lighten the load with expert care, meals, and more.

Emily Sperka
Next

So You Want a Doula in Madison, WI