Eagle-X Impact Foundation
Wings of Care
Empathy • Support • Grace
Postpartum Self-Care Checklist
Daily Practices to Support Your Mental & Physical Wellness
Daily Essentials Checklist
- Eat 3 meals today (even if they're simple—string cheese and crackers count!)
- Drink 8-10 glasses of water (keep water bottles at feeding stations)
- Take your prenatal vitamin
- Shower or bathe (or at least wash face and brush teeth)
- Get dressed in clean clothes (pajamas are fine!)
- Step outside for 10 minutes (porch sitting counts)
- Rest when baby rests (at least once today)
- Connect with one person (text, call, or video chat)
- Do something kind for yourself (even 5 minutes)
Quick Self-Care by Time Available
5 Minutes or Less
- Deep breathing (4-7-8 technique)
- Stretch your body
- Step outside for fresh air
- Listen to one favorite song
- Splash cold water on face
- Apply lip balm, lotion, or face mist
- Look out a window at nature
10-15 Minutes
- Take a real shower (not a speed-shower)
- Eat a meal sitting down
- Call or text a friend
- Do gentle stretches or yoga
- Journal or write thoughts down
- Watch a funny video
- Paint your nails
30-60 Minutes
- Take a nap
- Go for a walk
- Read a book or magazine
- Take a bath
- Watch an episode of your show
- Do a face mask or self-care ritual
- Sit at a café or park
1-2 Hours
- Leave the house alone
- Attend exercise class
- Get a massage or haircut
- Meet a friend
- Attend support group
- Go to therapy appointment
- Take yourself on a date
Weekly Self-Care Goals
- Leave the house alone at least once (even just for groceries or a coffee run)
- Have one real conversation with another adult about something other than babies
- Do one thing you enjoyed before baby (reading, crafting, hobby, show)
- Move your body for 30 minutes total (can be broken into 3x10 min walks)
- Eat one home-cooked meal you actually enjoy (order takeout the rest of the week if needed!)
- Get 4+ hours of uninterrupted sleep (ask partner/support person to take a shift)
- Do something creative or fun (doodle, dance, sing, write)
Emotional & Mental Health Check-In
Check in with yourself weekly. If you answer "yes" to several of these, reach out for support:
- I feel sad, hopeless, or empty most of the time
- I'm having trouble bonding with my baby
- I have scary or intrusive thoughts
- I feel anxious, panicked, or constantly worried
- I'm having trouble sleeping even when baby sleeps
- I don't feel like myself anymore
- I'm thinking about hurting myself or my baby
- I'm struggling to take care of myself or my baby
• 988 Suicide & Crisis Lifeline: Call or text 988
• Maternal Mental Health Hotline: 1-833-TLC-MAMA
• Postpartum Support International: 1-800-944-4773
• Crisis Text Line: Text HOME to 741741
• Wings of Care: services@eagleximpact.tech | 346-242-3200
Permission Slips for New Moms
Cut yourself some slack. You have permission to:
- Ask for help (repeatedly!)
- Say no to visitors
- Feed your baby formula
- Order takeout every night
- Let the house be messy
- Wear the same clothes multiple days
- Not enjoy every moment
- Feel overwhelmed and still be a good mom
- Take time away from your baby
- Prioritize your mental health
- Lower your expectations for everything
- Feel however you feel without judgment
Building Your Support System
Self-care also means accepting and asking for help. Identify people for different types of support:
My Support Team
Emotional Support (someone to vent to):
Name: ___________________________________ Phone: ___________________________
Practical Help (meals, errands, cleaning):
Name: ___________________________________ Phone: ___________________________
Baby Care Backup (someone to watch baby so I can rest):
Name: ___________________________________ Phone: ___________________________
Emergency Contact (if I'm in crisis):
Name: ___________________________________ Phone: ___________________________
Healthcare Providers:
OB/GYN: _______________________________ Phone: ___________________________
Pediatrician: ___________________________ Phone: ___________________________
Therapist: ______________________________ Phone: ___________________________
Self-Care Isn't Optional
Remember these truths:
- ✨ You cannot pour from an empty cup. Taking care of yourself isn't selfish—it's essential.
- ✨ Your baby needs you healthy. Prioritizing your wellbeing benefits your entire family.
- ✨ Small acts count. Five minutes of self-care is better than zero minutes.
- ✨ You don't have to earn it. You deserve care simply because you're human.
- ✨ It gets easier. You're in the hardest part right now. Keep going.
My Weekly Self-Care Plan
This week, I commit to:
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I will ask for help with:
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One thing I'll do just for me this week:
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