As a postpartum mom, there's only so much you can control when you're dealing with sleepless nights, feeding on demand, and actual physical recovery from having a baby. For almost every client I talk to, “more energy” is near the top of their wish list! instead of chasing quick fixes like caffeine (I see you, third cup of coffee), give these energy boosting habits a try.
1️⃣ Anchor Your Day with a Morning Routine
It may feel impossible to have a morning routine with a newborn, but even 5-10 minutes can make a difference.
Start your day with hydration—drink a glass of water before reaching for coffee, keeping a water bottle next to your bed makes this easier too so you can sip during those nighttime feedings and before you get out of bed.
Do a quick stretch or take a few deep breaths as you're brushing your teeth or whatever other morning routine you already have, let's not make it harder than it needs to be.
This simple ritual can set a positive tone for the day, no matter how chaotic it gets.
2️⃣ Nourish Your Body Consistently
Postpartum bodies need fuel—not just for recovery but for the energy demands of motherhood.
Instead of skipping meals or grabbing whatever’s nearby, aim for balanced snacks and meals.
Pair protein, healthy fats, and complex carbs (think: Greek yogurt with berries and granola or avocado toast with eggs).
Pro Tip: Meal prep or batch-cook simple options during naps, so you’re never scrambling when hunger strikes. If you need more inspiration check out my meal plans here - lots of free options!
3️⃣ Get Outside Daily
A quick walk outside can work wonders for your energy and mood, and for your baby. Fresh air and natural light help reset your circadian rhythm (which is often disrupted postpartum).
Even 10 minutes outside while baby naps in the stroller can reduce stress and give you a little vitamin D boost.
4️⃣ Prioritize Sleep Over “Getting It All Done”
When your baby sleeps, you might feel like you need to tackle laundry or clean the house. But sometimes, the best use of that time is rest, even if you can't actually sleep, just allowing yourself that time to sit and do something that will fill your cup, even if its scrolling IG for a bit.
Nap when your baby naps, even for 20-30 minutes, IF you can.
Adjust expectations—cleaning can wait, but your mental and physical health cannot.
5️⃣ Be Smart About Caffeine
Caffeine can be a lifesaver, but too much can disrupt sleep and spike energy crashes.
Stick to 1-2 cups in the morning and avoid it later in the day.
Balance caffeine with water and nutrient-rich snacks to avoid dehydration and blood sugar dips.
6️⃣ Move Your Body Gently
While you may not feel ready for intense workouts, gentle movement can energize you.
Start with short walks, light stretching, or postpartum-specific exercises to rebuild core and pelvic floor strength.
Listen to your body and progress gradually. Movement should feel good, not depleting.
7️⃣ Check for deficiencies
Rule out any actual deficiencies that may be adding to your fatigue. Many moms experience iron deficiency postpartum, or vitamin D. You can choose to supplement on your own with D and B Vitamins but should be tested for iron before taking a supplement as it can build up in your system and become toxic if you are NOT deficient. Simply asking at your postpartum exam or scheduling a check-up is an easy way to find out.
8️⃣ Connect with a Supportive Community
Motherhood can feel isolating, especially in the postpartum phase. But connection is key to feeling emotionally and mentally recharged.
Join a mom group, whether in person or online, where you can share your struggles and wins.
Ask for help from your partner, family, or friends when you’re feeling stretched too thin.
Motherhood is demanding, ALL the time, and energy levels will fluctuate but by sticking to these things on a consistent basis, you'll start to notice things begin to even out.
✨ Which habit are you going to try first? I remember It took me longer than I expected to start feeling like myself, and who knows how much longer it would have taken if I hadn't done these things. 💕
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