Postpartum Resources & Guides
Postpartum is a wild, transformative period of time. You deserve a real person’s guidance of what to expect.
These guides are designed to give you real information about your body, your baby, and postpartum boundaries so you know what’s coming and what’s typical.
Browse individual guides below, or save with a bundle.
Bundles
The easiest way to get started
The Postpartum Starter Kit
Simple, supportive tools to help you feel more prepared before your baby arrives. If you’re pregnant and starting to think about postpartum but feeling unsure where to begin - this is your starting point.
The Postpartum Prep Starter Kit includes three simple, high-impact exercises designed to help you think through the real-life logistics of life after birth, before you’re in the thick of it.
You’ll learn how to:
Identify your postpartum support system (and how to vary who helps with what)
Maintain a sense of self during the disorienting days of early motherhood
Take 5 meaningful steps before baby arrives to make those first weeks smoother
No overwhelming guides or long reads here… just thoughtful, practical prompts you can complete in under 30 minutes. Perfect for first-time parents or anyone unsure of what they may need during those initial weeks of the fourth trimester. This kit will help you feel more grounded, supported, and prepared.
Format: Instant digital download (PDF)
Best used: During the 3rd trimester or anytime before baby arrives
Three focused, one-page tools to help you prepare for postpartum before your baby arrives. Quick to tackle, easy to return to.
Includes:
5 Things To Do Before Your Baby Arrives
A simple checklist to make your postpartum life just a bit easier
Identifying Your Support Circles
Mapping the various people you can lean on, when, and how
What Makes You Feel Like Yourself
A grounding exercise for connecting with your sense of self
3 short guides | Instant download
The Complete Toolkit: First 6 Weeks Postpartum
3 in-depth guides + everything in the Starter Kit
Instant download
Everything you need to feel informed, supported, and prepared for the early weeks of life after birth. While you won’t find a list of registry items here (there are plenty of great ones elsewhere out there!), you will find evidence-based information with actionable planning tools so you can move into postpartum with more clarity + confidence and less anxiety + overwhelm.
The Postpartum Prep Toolkit includes 50+ pages across 3 in-depth guides and everything in the Starter Kit. This is a comprehensive resource designed to help you understand what to expect physically, emotionally, and practically in the first weeks after birth, and how to prepare for it in ways that work for you.
Inside, you’ll get:
A guide to postpartum hormones and emotional changes (what’s normal, what’s not, and how to cope)
A realistic, non-prescriptive breakdown of newborn sleep basics - including how to find rest yourself!
A deeply supportive guide to setting boundaries with family, friends, visitors, and others without guilt during postpartum
Three guided exercises to help you:
Identify and build your support system
Maintain your identity as someone other than a parent
Prepare your home and routines for the change
Think through what you’ll actually need support-wise after baby arrives
Perfect for:
First-time parents who want to feel prepared
Pregnant people in the 2nd or 3rd trimester
Anyone who wants a realistic, emotionally supportive approach to postpartum
Anyone who identifies as:
a people-pleaser
highly sensitive or deeply feeling
someone who appreciates extra support through significant change (to routine, identity, dynamics, etc.)
Format: Instant digital download (multiple PDFs)
Best used: Anytime before baby arrives, and in the first 6 weeks after birth
This is the most popular option for a reason; it’s the toolkit that has it all and ties everything together in a cushy supportive package
50+ pages giving you the full picture of early postpartum: your hormone changes and what they affect, your baby’s sleep (and how to find rest yourself), and how to establish necessary boundaries with others — all in one instant download. Created for expectant parents who want to feel genuinely prepared for what comes after birth.
Includes:
Understanding Your Hormones After Birth
Infant Sleep Basics: The Early Weeks
Postpartum Boundaries Without the Guilt
Everything in the Postpartum Starter Kit
1×1 Postpartum Planning Session + Complete Toolkit
1-hour virtual planning session with Meredith + everything in the Complete Toolkit
Video call + Instant download of guides
Everything in the Complete Toolkit (3 in-depth guides + 3 planning exercises), plus a private one-hour virtual session together to build a postpartum plan that’s specific to you and your own circumstances, lifestyle, and family dynamics. We’ll cover recovery, your support system, feeding, and any questions that arise from reviewing the guides and exercises. You’ll receive a written summary and leave with the reassurance that you are prepared as can be for the inevitable ups and downs of postpartum.
Includes:
60-minute private virtual planning session
(scheduled after purchase)Personalized written postpartum plan
(sent after completed planning session)Everything in the Complete Toolkit: First 6 Weeks Postpartum
The Postpartum Planning Session + Full Toolkit combines expert-designed resources with personalized, one-on-one support from a certified postpartum doula, so you can create a plan that actually works for your life, your values, and your family.
This is for you if you’re thinking:
“I know postpartum is important, but I don’t know what I'll actually need”
“I want guidance from someone who really understands this stage”
“I want to feel prepared, not overwhelmed”
What’s included:
1-Hour Virtual Postpartum Planning Session
We’ll walk through your specific questions, concerns, expectations, support system, and lifestyle to create a realistic, personalized plan for your postpartum
Complete Postpartum Prep Toolkit
You’ll receive immediate access to all guides and exercises in the Complete Toolkit including:
Postpartum hormones + emotional health guide
Infant sleep basics
Boundaries without guilt guide
Postpartum preparation exercises and prompts
Together, these resources help you prepare before your session, and continue supporting you long after
You’ll leave with:
A clearer understanding of what to expect postpartum
A personalized plan for support, rest, and recovery
Tools to navigate boundaries, emotions, and daily life with a newborn
Confidence in your ability to handle the transition
This package is perfect for:
First-time parents who want hands-on guidance and answers to their specific questions from an experienced, professional postpartum doula
Pregnant people who value emotional & practical support
Anyone who wants expert insight tailored to their real day-to-day life
Format: Instant access to digital resources (PDFs) + 1-hour virtual planning session (scheduled after purchase)
Best used: Anytime before baby arrives, particularly in the 3rd trimester, and in the first few weeks after birth
Prefer to start with one topic? Each guide is available on its own.
Individual Guides
Understanding Your Hormones After Birth
What’s actually happening in your body after birth, how it’s tied to how you feel, and why it’s important.
*Minimize anxiety*
$16 | Instant download
A guide to what’s happening in your body (and why) in the weeks after delivery and beyond. Physical shakiness, brain fog, crying without knowing why… these are all common and tied to physiological changes that happen naturally after birth. Knowing what to expect can help you feel less alarmed when it hits.
What’s inside:
A clear, honest breakdown of the major hormones at play during the postpartum period: estrogen, progesterone, prolactin, oxytocin, cortisol, and thyroid - and what each one affects
The physical symptoms most people don’t connect to hormones: hair loss, night sweats, joint pain, etc.
A timeline of what to expect hormonally from birth through the first few months
How to tell the difference between normal hormonal fluctuations and signs that warrant a call to your provider
Practical, evidence-based ways to support your body through the transition
For anyone preparing for birth and postpartum, or already in the thick of it trying to make sense of what their body is doing.
Infant Sleep Basics: The Early Weeks
Realistic, non-prescriptive guidance on newborn sleep, wake windows, and finding rest as a new parent.
*Establish restful routines*
$16 | Instant download
A postpartum doula’s guide on realistic newborn sleep expectations and strategies for finding rest as a new parent. Understanding what newborn sleep is actually designed to look like can change everything about how the early weeks feel, which can be crucial to your overall recovery and postpartum experience. This guide does not include specific sleep training methods or prescriptive plans (not recommended until 3-4 months).
What’s inside:
How newborn sleep works on a biological level… why it’s driven by hunger and not time
Wake windows explained: how to recognize them, why exceeding them makes settling harder, and how to read your baby’s tired cues before the crying starts
Evidence-based safe sleep guidelines without judgement, including an honest, nuanced note on bed-sharing
The most common early sleep patterns (contact naps, witching hour, sleep regressions, etc.) and what each means
A full section dedicated to your sleep: fragmented sleep, overnight logistics to reduce awake time, and what to do when exhaustion becomes unbearable
For expectant parents who want to go in informed, and for anyone already in the fog who just need someone to explain what’s happening.
Postpartum Boundaries Without the Guilt
Generative prompts + guidance on protecting your space, communicating your needs, and how to handle the ones who can make it challenging.
$22 | Instant download
This guide helps you establish boundaries with family, friends, and others before and during postpartum to protect your space and communicate your needs as a new parent in the first weeks with your baby.
What’s inside:
Prompts and exercises to help you and your partner identify your individual and shared values and priorities that will translate into boundaries to be held
How to establish boundaries before baby arrives, while you still have the mental space to think clearly
Scripts and language for communicating your needs to family, friends, and partners without guilt or over-explaining
How to handle pushback, well-meaning overreach, and people who don’t take no for an answer
A framework for revisiting and adjusting your boundaries as your needs change through the early weeks with your baby
For parents expecting a baby in the near future, or anyone feeling overwhelmed by the expectations of others in early postpartum.
Not sure where to start?
The free hormone timeline (below) is a good first step.
Or send me a message if you’d like a recommendation.
The General Postpartum Hormone Timeline
Free download
A one-page reference guide showing what’s happening hormonally from birth through the first few months. A simple, useful starting point.