The start of a new year often brings with it a flurry of new year resolutions. For new moms, having to “get back in shape” or “bounce back to pre-baby size” adds to the pressure when you’re already navigating the emotional, physical, and mental journey of the fourth trimester. If you’re a new mom, consider setting these realistic, self-compassionate new year goals that prioritize your well-being instead.
1. Honour your Body’s Need for Rest
One of the most damaging myths in the world of new motherhood is the idea of “bouncing back” to your pre-baby body. The pressure to return to your old weight or fitness routine can create unnecessary stress, especially when your body is still healing from childbirth and adjusting to the demands of new motherhood.
Instead of setting a goal to lose the “baby weight,” try prioritizing rest and honoring the natural recovery your body needs. The fourth trimester is a time of healing — both physically and emotionally. Sleep, when you can get it, or find ways to improve sleep such as using an aromatherapy eye pillow. A healthy body is about restoring energy and creating a balanced, sustainable routine.
2. Nurture Your Body Through Nourishing Foods
It’s tempting to focus on quick-fix diets or the latest weight-loss trend, especially in the New Year. But instead of setting restrictive goals or resorting to fad diets, nourish yourself with whole foods that fuel your energy. Eating a balanced diet, rich in vegetables, healthy fats, and lean proteins, can help you feel better physically and emotionally.
Rather than trying to “lose weight,” focus on nurturing your body in a way that makes you feel strong, energized, and grounded as you care for your baby. It’s about supporting your health, not fitting into a specific mould.
3. Celebrate Mental Wellness Over Perfectionism
The pressure to “have it all together” can be overwhelming for new moms. Between the demands of caring for a newborn and managing the expectations laid on you, it’s easy to feel like you’re not measuring up.
This year, make mental wellness a top priority instead of striving for unattainable standards. Setting goals that promote emotional well-being, such as practicing mindfulness, journaling, seeking out a community or professional support, will benefit you more in the long term. Ditch the mom-guilt and embrace self-compassion as you recognize that it’s okay to not have everything perfect. You don’t need to be “supermom” — you just need to be present and care for your mental health.
4. Set Boundaries for Your Mental and Emotional Health
One aspect of mental wellness involves setting boundaries. As a new mom, you might find yourself constantly putting others’ needs ahead of your own. However, to care for your baby and yourself, you need to establish boundaries that protect your time, energy, and mental health.
Maybe it’s saying no to certain social obligations or visits from family and friends, or carving out specific “me-time”. Learning to set boundaries is an act of self-care that will ensure you have the space to recharge and show up as the best version of yourself for your family.
5. Create Realistic Self-Care Goals
Self-care is often presented as a spa day or a night out. But for many new moms, it can feel like an absolute luxury. In reality, self-care in the fourth trimester often looks like carving out small moments of peace and comfort in a busy day.
This year, aim to set realistic self-care goals that align with your new lifestyle; it doesn’t have to be about escaping your responsibilities. It’s about making time for yourself, even if it’s just for five minutes to stretch, read a book, or sip a cup of tea. Whether it’s taking a walk around the block, taking a warm shower without interruption, or letting go of the guilt that comes with asking for help, prioritize your well-being in the little ways that fit into your life. Here’s where the RELAX Kit comes in handy too!
6. Embrace the Journey of Motherhood
The early months of new motherhood may feel like you’ve lost all forms of control over your life. But this is a time of intense adjustment, growth, and sometimes, complete chaos.
Rather than setting goals centered around tasks or expectations, aim to embrace the journey. Instead of focusing on a list of things you should be doing, focus on what your heart and mind truly need. Bond with your baby, ask for help when you need it, and soak in the moment — mess and all.
We hope these goals are helpful for you as you navigate your new motherhood journey in the new year. At Fourth Wellness, we believe that wellness for new moms isn’t about striving for perfection — it’s about embracing the journey, nourishing your body and soul, and giving yourself permission to simply be. Here’s to a year of wellness, growth, and self-love.