Physical Recovery

• ☐ Vaginal bleeding (lochia): Normal flow, color changes, and when to call a doctor
• ☐ Perineal care (if vaginal delivery): Hygiene, ice packs, sitz baths
• ☐ C-section incision (if applicable): Clean, dry, and free of redness/swelling
• ☐ Pain management: Monitor pain levels and medication use
• ☐ Breast health: Engorgement, nipple pain, mastitis signs
• ☐ Urination and bowel movements: Regular, painless, without incontinence
• ☐ Sleep and rest: Prioritize naps, delegate tasks
• ☐ Nutrition and hydration: Balanced meals, water intake

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???? 2. Mental & Emotional Health

• ☐ Mood monitoring: Track sadness, irritability, or anxiety
• ☐ Baby blues vs. postpartum depression: Know the signs (sadness >2 weeks = seek help)
• ☐ Stress levels: Use journaling or mindfulness tools
• ☐ Support system: Family, friends, community resources
• ☐ Professional mental health support: Therapist, counselor, hotline availability

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???? 3. Baby Care & Bonding

• ☐ Feeding: Breastfeeding/formula schedule, latching or bottle-feeding techniques
• ☐ Sleeping: Safe sleep environment (ABC – Alone, on Back, in Crib)
• ☐ Diapering & hygiene: Normal stool/urine patterns, cord care
• ☐ Check-ups: Pediatric appointments, immunizations

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???? 4. Medical Follow-Ups

• ☐ 6-week postpartum checkup: Schedule and attend
• ☐ Blood pressure monitoring (if preeclampsia risk)
• ☐ Thyroid and anemia screening (if applicable)
• ☐ Contraception and family planning discussion

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????‍♀️ 5. Self-Care & Lifestyle

• ☐ Gentle movement: Short walks, light stretches
• ☐ Pelvic floor exercises (Kegels)
• ☐ Personal hygiene routines
• ☐ Me-time: Even 10–15 minutes daily to recharge
• ☐ Social connection: Join a postpartum group or talk to other parents

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???? Tips for Using This Checklist:

• Review it weekly for the first 2–3 months
• Customize based on delivery method and individual needs
• Share it with your partner or support person to involve them in care

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Would you like this formatted as a printable PDF, a mobile-friendly version, or as a digital tracker in an app like Notion or Trello?