How to manage your time after the baby arrives

2 min read September 1, 2024Week 36

Key takeaways

2 min

Set realistic daily expectations by focusing on just one achievable goal per day instead of overwhelming checklists.
Schedule intentional joy breaks by creating a visible list of 3-4 happiness activities and choosing one daily.
Limit smartphone and social media use during precious downtime to engage in more restorative activities.
Build a strong support network by specifically asking family and friends for concrete help like meals, groceries, or childcare.
Celebrate small wins like taking a 15-minute bath or reading briefly as significant accomplishments during early motherhood.

Manage time after baby arrives by setting one realistic daily goal, scheduling intentional joy breaks, limiting social media use, and asking for specific help from family and friends. Focus on small wins rather than overwhelming checklists to reduce stress and find balance.

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Four ways to do more, and worry less.

1. Give up unrealistic expectations

During the first months of your baby’s life, you probably won’t be able to do everything on your checklist. It’s physically impossible. You can find time for yourself by focusing on only one goal each day. If you managed to take a bath or read a book for more than 15 minutes, consider it a win. Sure, it would be great if you could exercise, meet your friends, or watch that TV series everyone is talking about. But now is the time to find contentment with less; people who do so tend to be happier [1]. Don't ask too much of yourself and celebrate even small achievements. It's worth it.

2. Make time for joy

Parenting is hard work. To avoid burning out, make sure to take breaks [2]. Make a list of three or four things that make you happy and put it in a visible place. At the beginning of the day, choose one to do during a break. Those small things can do wonders for your health and emotional well-being.

3. Avoid things that waste your time

Use your smartphone as little as possible. Taking a few minutes to watch funny videos is a good thing, but most of us don’t have control over how much time we spend online. In addition, scrolling down social media is not a high-quality break [3]. When you reach for your phone to check your social media, tell yourself to stop. Check that list you placed in a visible place and choose something more productive instead.

4. Find helpers

Parents who have the support of friends or relatives cope better with everyday challenges [4]. Don’t delay asking for help or delegating things to those who offer it. If your loved ones don’t live close by, consider joining an online community.

If you do have people around who can help, be very specific about what you need. It might be cooking a meal, buying groceries, doing laundry, or sitting with the baby while you shower or go out for some fresh air. Well-meaning friends or family members often have no idea of what you need, so they will appreciate it if you point them in the right direction.

Frequently asked questions

Focus on one realistic goal per day and let go of perfectionist expectations. Schedule small joy breaks using a visible list of happiness activities, and don't hesitate to ask for specific help from family and friends.

Realistic expectations include accomplishing one meaningful task per day, taking 15-minute breaks for self-care, and accepting that you won't complete everything on your pre-baby checklist. Celebrate small achievements like showering or reading briefly.

Prevent burnout by scheduling intentional breaks for joy-bringing activities, limiting time-wasting phone use, and building a strong support network. Make self-care non-negotiable, even if it's just 15 minutes daily.

New moms should ask for help immediately and be specific about needs like cooking, groceries, laundry, or babysitting. Don't delay requesting support, as friends and family often want to help but don't know what's needed.

Social media scrolling wastes precious break time and provides low-quality rest for new moms. Instead of reaching for phones during breaks, choose from a pre-made list of joy-bringing activities for better emotional well-being.

Medical Disclaimer

This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or qualified health provider with any questions you may have regarding a medical condition.

Meet our medical experts

Medically reviewed content

Reviewed by healthcare professionals · Updated September 1, 2024

This article is based on peer-reviewed research and trusted medical sources.

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