Creating Goals That Support Your Postpartum Recovery
Postpartum isn’t just about healing your body—it’s about piecing together a new version of yourself in the middle of exhaustion, emotions, and endless diaper changes. And let’s be honest… when you’re barely finding time to shower, the idea of “setting goals” can feel like one more thing on your never-ending to-do list.
But the right kind of goals—gentle, realistic, and rooted in self-care—can actually help you feel supported, grounded, and a little more you again.
In this episode, we talk about:
Choosing small, realistic steps that make you feel successful
Aligning your goals with this season of postpartum, not some future version of yourself
Reframing goals as self-care, not pressure
… and a whole lot more!
Start Small and Stay Realistic in Postpartum Recovery
If you’re anything like me—or most of the Type-A, high-achieving moms I work with—you love a good checklist. But in postpartum, big lofty goals can backfire and leave you feeling defeated.
Here’s what works better: think small and realistic.
✨ Example: Instead of aiming to “work out every day,” try something supportive like, “I’ll walk outside for 10 minutes, two or three times this week.”
🚫 Common mistake: Setting ambitious goals that don’t fit your reality (hello, newborn cluster feeding at 3 a.m.). When those goals don’t happen, you end up feeling frustrated—like you’re “failing.”
💡 Why it matters: Small wins create momentum. Each realistic step you take builds your confidence and shows you—you can do this, without adding more pressure to your already full plate.
Align Goals with Your Current Season of Life
Motherhood isn’t one-size-fits-all, and neither is postpartum recovery. What you need in this season may look completely different than what your friend, sister, or that mom on Instagram needs.
✨ Example:
If your focus is physical recovery, your goals might include drinking more water, eating nourishing meals that don’t take hours to prep, or gentle stretches.
If your focus is mental health, your goals might look like journaling for five minutes, trying a short breathing practice, or texting a friend once a day for connection.
🚫 Common mistake: Choosing goals that don’t actually fit your needs right now. Maybe you feel pressure to “do more” because someone else bounced back quickly—but your body and mind are telling you they need rest.
💡 Why it matters: Goals that fit your current season are the ones that actually stick. They give you energy and healing instead of pulling it away.
Reframe Goals as Acts of Self-Care
Instead of viewing goals as tasks, think of them as ways to take care of yourself.
✨ Example:
Scheduling a 15-minute check-in with your partner once a week
Protecting a quiet pocket of time to sip your coffee hot (miracles do happen 😉)
Accepting help with meals or laundry without guilt
🚫 Common mistake: Treating goals as obligations, which only adds pressure.
💡 Why it matters: When you reframe goals as self-care, they stop feeling heavy and start feeling restorative. These goals become little gifts you give yourself—proof that your well-being matters too.
Actionable Takeaways for Postpartum Goal Setting
Here’s how you can start today (because I know you love a step-by-step):
Write down three small, attainable goals—one for your body, one for your emotions, and one for your relationships.
Revisit your goals weekly to check how they’re working. Adjust them as needed, no guilt attached.
Celebrate consistency, not perfection. Try a simple habit tracker or even mark an “X” on your calendar. Each mark is proof you’re showing up for yourself.
Don’t Rush Your Postpartum Recovery
Postpartum recovery isn’t about rushing back to your “old self.” It’s about creating a version of you that feels supported, capable, and at peace.
By starting small, aligning your goals with this season, and reframing them as acts of self-care, you’re not only moving toward recovery—you’re reminding yourself daily that you matter too.
Your Next Step…
If you’re nodding along thinking, “Yes, this is exactly what I need,” I’ve got something that will help you feel even more supported. ✨ Download the Postpartum Mental Health Toolkit: A Resource Guide for New Moms. It’s totally free and filled with simple, practical tools to care for your emotional well-being while you heal.
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When you hear “pelvic floor physical therapy,” most people think postpartum recovery. And while that’s true, there’s so much more to it. In this episode of A Bridge to Motherhood, I sat down with Joanna Pavlak, a physical therapist who specializes in fertility, pregnancy, and postpartum care. She opened my eyes to a whole new side of pelvic floor therapy I had never heard about before—especially how it can play a role in fertility.
If you’ve ever wondered what pelvic floor PT can actually do for you, whether you’re trying to conceive, pregnant, or healing postpartum, this conversation is packed with hope and practical insight.