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Postpartum Self-Care Workbook | Printable Recovery Journal for New Moms
Postpartum is a big physical, emotional, and mental transition, and most of the attention goes to the baby. This workbook is for you.
I made it as a mom who’s been through the fog and the overwhelm, and as someone who has spent years working in behavioral health care. It isn’t another to-do list. It gives you a place to check in with yourself, keep track of what you need, and get help when something doesn’t feel right.
The workbook covers five areas of postpartum wellness: emotional health, physical recovery, infant care, practical support, and reconnecting with who you are.
What’s inside:
Important resources page for your provider, therapist, lactation support, and emergency contacts
Signs of postpartum depression and anxiety, with crisis lines included
Physical warning signs checklist that tells you when to call your provider and when to call 911
Bonding with baby prompts
Infant care basics plus a feeding, diaper, and sleep log
Mood tracker and stress management pages
Support circle planner (emotional help, meals, baby care)
Partner communication prompts
Boundaries page and visitor scripts
Gentle movement and pelvic floor reminders
Weekly recovery reflection
Nourishment, hydration, and meal planner with a grocery list
Daily self-care plan (morning, afternoon, evening)
Pages for reconnecting with your identity
Affirmations for healing and a “Rest Is Recovery” page
You don’t have to fill in every page. Use what helps on the days you need it.
Good for: expecting moms getting ready for the fourth trimester, new moms anywhere in the first year, and baby shower or push gifts that offer real support.
Format: [Instant digital download, PDF, 8.5x11. Print at home or fill in on a tablet.] Personal use only.
This workbook offers education and support. It is not medical or mental health care and doesn’t replace your provider.
Postpartum Self-Care Workbook | Printable Recovery Journal for New Moms
Postpartum is a big physical, emotional, and mental transition, and most of the attention goes to the baby. This workbook is for you.
I made it as a mom who’s been through the fog and the overwhelm, and as someone who has spent years working in behavioral health care. It isn’t another to-do list. It gives you a place to check in with yourself, keep track of what you need, and get help when something doesn’t feel right.
The workbook covers five areas of postpartum wellness: emotional health, physical recovery, infant care, practical support, and reconnecting with who you are.
What’s inside:
Important resources page for your provider, therapist, lactation support, and emergency contacts
Signs of postpartum depression and anxiety, with crisis lines included
Physical warning signs checklist that tells you when to call your provider and when to call 911
Bonding with baby prompts
Infant care basics plus a feeding, diaper, and sleep log
Mood tracker and stress management pages
Support circle planner (emotional help, meals, baby care)
Partner communication prompts
Boundaries page and visitor scripts
Gentle movement and pelvic floor reminders
Weekly recovery reflection
Nourishment, hydration, and meal planner with a grocery list
Daily self-care plan (morning, afternoon, evening)
Pages for reconnecting with your identity
Affirmations for healing and a “Rest Is Recovery” page
You don’t have to fill in every page. Use what helps on the days you need it.
Good for: expecting moms getting ready for the fourth trimester, new moms anywhere in the first year, and baby shower or push gifts that offer real support.
Format: [Instant digital download, PDF, 8.5x11. Print at home or fill in on a tablet.] Personal use only.
This workbook offers education and support. It is not medical or mental health care and doesn’t replace your provider.