During the newborn stage, you’ll spend hundreds of hours feeding, rocking and cuddling your baby. Your phone can either leave you feeling drained or you can use it as a tool to leave you feeling inspired, calmer and more connected to yourself. Keep reading for 46 things to do postpartum that aren’t scrolling social media.
I just had my third baby a week ago. A beautiful baby boy! And while I’m recovering from my third c-section and feeding my baby I’ve realized that I need a list of things to do on my phone that aren’t scrolling social media.
Because let’s be real: you open instagram for a quick 5 minute scroll and in the blink of an eye it’s one hour later and you’re somehow watching a stranger organize their pantry, comparing your recovery to someone else’s, and wondering why you suddenly feel anxious.
Here are 46 ideas that have helped me replace mindless scrolling with things that actually made me feel better and more productive in my day.
⸻
Why Endless Scrolling Can Make Postpartum Harder
For me, I tend to use social media as a motivator, a way to discover new books, and a means to connect with others at the same life stage that I’m at.
However, the algorithm that leads me to accounts that I like also tends to overload my feed. Right now, as I’m newly postpartum, a lot of my feed has become rehabilitation and c section recovery focused. While that can be nice, it does lead me to compare my recovery to someone else’s and to feel a bit overwhelmed with what I should be doing. And it makes me constantly doubt myself and ask if I’m doing too much or too little in my recovery.
Social media isn’t inherently bad. I love that I’ve found relatable mom and parenting content, great book recommendations, and postpartum rehab information. But I’ve also noticed that too much of it—especially when I’m tired and emotional—can leave me feeling more overwhelmed than encouraged.
Here are a few more negative side effects of too much social media:
• comparison with your recovery and someone else’s highlight reel
• doom scrolling or losing time
• information overload and overwhelm
• increased anxiety
• disrupted rest
• overstimulation during an already emotional seasonBut honestly, I really don’t think our phones are necessarily the problem and that we need to put them out of reach. What I think is the problem is how we’ve been conditioned to use them and open social media almost unconsciously.
⸻
Postpartum Social Media Swap 1: Learn Something New
For when you want to be inspired or exercise your brain in a new way.
1. Read an e-book (Kindle, Kobo, or library)
2. Listen to an audiobook
3. Listen to a podcast
4. Learn a language on Duolingo
5. Watch a TED Talk
6. Read some research articles
7. Take a MasterClass Learning can feel mentally refreshing without requiring physical energy. This is especially for the moms who crave adult conversation during their maternity leave.
⸻
Postpartum Social Media Swap 2: Build Something Tiny Every Day
Some days your biggest accomplishment will be feeding your baby—and that’s enough. But if you’re someone who enjoys creating or building things, spending five minutes writing or brainstorming can help you feel connected to yourself again.
8. write one paragraph of a book, newsletter, article, or blog post
9. brainstorm ideas. Maybe you want to start a business or another income stream.
10. organize your Notes app or journal your thoughts
11. Pinterest pin ideas
12. update a budget
13. meal plan for the next week
14. create Canva graphicsSmall progress is still progress. Anything you put together compounds over the days and weeks. Future you will thank past you.
⸻
Postpartum Social Media Swap 3: Capture Your Baby’s Story
The newborn stage is full of tiny moments that disappear faster than you expect. Recording one memory each day helps you remember this season without feeling like you have to document everything.
15. Start a daily one sentence journal
16. daily photo
17. voice memo
18. “today you…” notes
19. funny things baby does
20. milestones
21. breastfeeding or bottle feeding memoriesCreate a notes app called 365 Moments with Baby. Write down one daily thing. It doesn’t have to be monumental. For example, “July 16 – you grunted when you woke up today and that made me smile” is enough.
⸻
Postpartum Social Media Swap 4: Take Care of Your Brain
For the mom with wellness on her mind and is just trying to stay sharp throughout the sleep deprivation.
22. guided meditation. YouTube is a great resource.
23. gratitude journal
24. crossword
25. Sudoku
26. NYT Games
27. brain teasers
28. breathing appsThese are great options that provide some brain stimulation without the emotional crash from social media.
⸻
Postpartum Social Media Swap 5: Connect Instead of Consume
For the mom who misses their daily social interactions with others.
29. text a friend
30. send grandparents photos
31. write thank-you notes
32. reply to emails
33. plan a coffee date
34. update familySocial connection often boosts mood more than passive scrolling.
⸻
Postpartum Social Media Swap 6: Dream About the Future
One of my favourites and really helpful to break through the postpartum baby blues.
35. vacation ideas
36. family bucket list
37. Search for fun new recipes
38. books to read with your kids
39. nursery inspirations
40. fitness goals (without pressure)
41. holiday traditionsFocus on dreaming and everything fun to come.
⸻
Postpartum Social Media Swap 7: Get Outside (Without Leaving Your Chair)
In Ontario right now, we’re experiencing a major heat wave and a lot of smoke from wildfires north of Toronto making the outdoor air quality poor and potentially hazardous. For this reason I’ve been indoors a lot with the windows closed. For those moms who might be experiencing something similar, like a cold front in February, that’s preventing you from going outside. Here are some nature based apps that can help:
42. Merlin Bird ID
43. Sky Guide
44. Plant identification apps
45. Weather apps
46. Stargazing (or look into your family’s astrology for fun!) Sometimes just looking out the window while learning the name of the bird you’re hearing feels surprisingly grounding when you’ve been inside for days.
⸻
My Favorite Postpartum Phone Routine
If you’re looking for a concrete schedule you can follow while you’re recovering with your newborn, it can be helpful to make a loose schedule that you spread throughout the day. I love doing this because it helps with my boredom levels and it also makes me feel like I have some structure.
Here’s an example you can easily adapt to your day:
Morning feed
→ Read a chapter of a book
Afternoon feed
→ Journal one memory.
Evening feed
→ Listen to a podcast.
Middle-of-the-night feed
→ Audiobook or relaxing game.
Changing this up keeps things fresh and fun! You’re getting the most out of your time with very little effort and you won’t feel like you’re rotting away.
⸻
Apps I’m Actually Using Postpartum
Here are some apps I’ve added to my phone for me to turn to when I’m feeling the itch to open social media:
• Kindle
• Libby
• Instapaper
• Notion to create and document anything
• Notes App on your phone
• NYT Games or LinkedIn Games
• Insight Timer
• Spotify or Apple Music
• Goodreads
• Day One ⸻
During the newborn stage, you’ll spend countless hours with your baby asleep in your arms. Those hours don’t need to be productive—but they also don’t have to disappear into an endless scroll.
Read a chapter. Learn a new word in another language. Save a recipe. Write down something funny your baby did today. Text a friend you’ve been thinking about. Tiny moments spent intentionally have a way of adding up.
One day you’ll look back and remember holding your baby not the strangers you watched on your phone show you their outfit of the day.
Related posts: [Why so many moms feel like they’ve lost themselves] | [How I’m preparing for my third c-section] | [Ontario moms hospital bag checklist]
Leave a Reply