How to Build Sustainable Self-Care Habits After Baby

Self-care after having a baby can feel like a joke. Between feedings, diaper changes, and trying to remember the last time you drank water, the idea of a “self-care routine” can seem impossible. But here’s the thing—self-care doesn’t have to be a luxury spa day or a two-hour morning routine. It just needs to be sustainable—something you can actually stick with, even on the busiest days.

Let’s talk about how to build self-care habits that work for you and actually last.

In this episode, we will cover:

• The key steps to planning self-care habits that will fit seamlessly into your postpartum routine.

• Why thinking about self-care now can make your recovery smoother and more enjoyable.

• How to set yourself up for success by prioritizing your well-being before your baby is born.

• … and a whole lot more!

1. Start Small and Simple

You don’t need to overhaul your entire routine to prioritize self-care. In fact, the smaller and simpler you start, the more likely you are to stick with it.

Instead of aiming for a 30-minute meditation or an elaborate skincare routine, choose one or two easy habits—like a quick morning stretch or writing one sentence in a journal. The goal is to make self-care effortless, not overwhelming.

Example:

If you’re feeling exhausted but want to move your body, try this:

"Before I get out of bed in the morning, I’ll do three deep breaths and a quick stretch."

Common Mistake to Avoid:

Trying to do too much at once. Overcommitting often leads to burnout, which defeats the purpose of self-care in the first place.

2. Be Consistent, Not Perfect

Perfectionism will kill your self-care routine faster than a newborn waking up the second you sit down. Instead of aiming for perfect self-care, focus on consistent self-care—even if it’s just five minutes a day.

If you miss a day? No big deal. Just pick it back up the next day. The key is to keep showing up for yourself in small but meaningful ways.

Example:

If you only have a few minutes to yourself, remind yourself:

"A five-minute break is still self-care. I don’t have to do it perfectly for it to count."

Common Mistake to Avoid:

Thinking self-care is only worth it if it’s a big event. Small moments of care—like drinking water, stepping outside, or taking deep breaths—add up over time.

3. Integrate Self-Care into Existing Activities

If you don’t have time to add self-care to your day, look for ways to weave it into what you’re already doing.

• Take deep breaths while nursing or bottle-feeding.

• Stretch while your baby naps.

• Listen to an audiobook or podcast while washing bottles.

These little moments might not feel like much, but they add up and help you feel more like yourself—without needing extra time in your already full schedule.

Example:

Instead of stressing about finding time to meditate, try:

"I’ll take three deep breaths every time I change a diaper."

Common Mistake to Avoid:

Thinking self-care needs to be separate from daily life. The easiest habits are the ones that fit into your existing routine.

4. Set Boundaries

Self-care isn’t just about what you do—it’s about making space for it. That means setting boundaries with your partner, family, or friends so you can protect your self-care time.

• Let your partner know you need 10 minutes to yourself every evening.

• Tell visitors they need to text before stopping by.

• Say “no” to things that drain your energy.

You deserve time for yourself, and the people around you should respect that.

Example:

If you’re struggling to find alone time, try:

"I’m taking 15 minutes after dinner to sit alone and recharge."

Common Mistake to Avoid:

Feeling guilty for setting boundaries. You can’t pour from an empty cup, and your well-being matters too.

5. Prioritize Mental and Emotional Health

Taking care of yourself isn’t just about your body—it’s also about your mind and emotions.

• Journaling for 5 minutes can help you process emotions.

• Talking to a friend can remind you you’re not alone.

• Acknowledging your feelings—even the hard ones—can help you move through them.

Your mental and emotional health are just as important as your physical health. Give yourself permission to feel, express, and process whatever comes up.

Example:

If you’re feeling overwhelmed, remind yourself:

"It’s okay to feel this way. I’m doing my best, and that’s enough."

Common Mistake to Avoid:

Ignoring your emotions and pretending you’re fine. Bottling things up only makes them harder to deal with later.

Actionable Takeaways:

✅ Start Small and Simple – Choose easy, manageable habits that fit into your routine.

✅ Be Consistent, Not Perfect – Focus on small, daily wins rather than perfection.

✅ Integrate Self-Care into Existing Activities – Find ways to sneak self-care into what you’re already doing.

✅ Set Boundaries – Protect your self-care time and communicate your needs.

✅ Prioritize Mental and Emotional Health – Take care of your mind and emotions just as much as your body.

Need More Help Creating a Self-Care Plan That Works?

You’re not alone—and you don’t have to figure it out on your own. Download The New Mom Reset: Simple Steps to Feel Like Yourself Again and get a clear, practical roadmap to help you manage stress, ease anxiety, and reclaim your sense of self in postpartum.

Because you deserve to feel more than just “fine” in motherhood—you deserve to feel like you.

Not sure where to start?

Want more support in navigating postpartum with confidence and peace? Download The New Mom Survival Guide: Preparing for Life with a Newborn—your go-to resource for setting up a strong foundation in early motherhood.

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