The 5-5-5 Rule for Postpartum Recovery: A Guide for Entrepreneurial Moms

Becoming a new mom is a whirlwind. Between the joy of holding your precious little one and the exhaustion of sleepless nights, finding a balance can feel impossible. And for entrepreneurial moms like us, the pressure to "get back to normal" while running a business can be overwhelming.

I get it. As a licensed clinical psychologist, entrepreneur, and mother, I've seen firsthand the unique challenges you face. But here's the good news: prioritizing your well-being in the postpartum period isn't selfish; it's essential. Today, I'm here to share a powerful tool that can help you navigate this transformative time: The 5-5-5 rule for postpartum recovery.

The 555 postpartum rule explained

The 5-5-5 rule is a fantastic framework for prioritizing rest and healing during those first precious (and often blurry) weeks postpartum. It essentially breaks down your recovery into three manageable phases, each with a focus on gradual activity increase.

But before we dive in, let's address the elephant in the room: being a business owner throws a whole new set of demands into the mix. Later in this post, we'll explore how to adapt this rule to fit your busy life.

The three phases of the 5-5-5 rule:

Think of these phases as a gentle climb back to your pre-baby energy levels. Each phase allows for more activity, but remember, you're still recovering. Listen to your body, and don't be afraid to give yourself more time as needed.

Phase 1: Five days in bed

These first five days after your baby arrives are all about resting and recovering from giving birth.

Picture yourself in a cozy nest, with your new baby nestled close for skin-to-skin bonding. This is prime time for establishing breastfeeding (if you choose to do so), getting to know your little one's unique cues, and catching up on much-needed sleep (even if it comes in short bursts).

Don't be a hero, mama! Delegate diaper changes, laundry duty, or even answering emails to your partner or support system. This isn't the time to worry about being "superwoman." Focus on healing and establishing that precious bond with your newborn.

Phase 2: Five days on bed

By day six, you might feel the urge to get up, move around, and do a bit more. This is natural, especially for those of us who are used to staying busy. But remember, you're still in the early postpartum period, and continuing to take it easy is key for your mental, emotional, and physical recovery.

During this phase, you can begin to incorporate gentle movement from a resting position. Think sitting up to feed your baby, read a book, or engage with your older children.

This is also a great time to introduce self-care practices like light stretches (within your doctor's guidelines) to ease any aches and pains. Remember, even small moments for yourself are important.

Phase 3: Five days around bed

After about a week and a half, you'll start to take tentative steps back into a more active life. This doesn't mean a full sprint back to your pre-baby routine—it's more of a gentle exploration beyond your bed to see what feels comfortable (and possible).

Here's how it might look:

• Short walks: Fresh air can do wonders. Aim for short walks around the block, pushing the stroller if you're feeling up to it. Remember, listen to your body and take breaks whenever needed.

• Light housekeeping (with breaks): You might feel the urge to tackle some household tasks. Feel free to try one or two activities around the house, making sure to prioritize rest.

• Selective socialization: At this stage, you may feel ready to invite close friends and family over for short visits. This is a great time to practice setting boundaries: let them know you might need to excuse yourself for naps or feeding time.

Remember, this phase is all about gradually increasing activity while keeping rest a priority. Don't compare yourself to others or feel pressured to "bounce back" too quickly. There will be good days and challenging days, and that's perfectly normal. The key is to listen to your body, prioritize your well-being, and celebrate even the smallest steps toward recovery.

Incorporating the 5-5-5 rule as a working and entrepreneurial mama

If you're anxious about how you'll be able to follow the 5 5 5 rule postpartum as a working mom, you're not alone. It can be daunting to imagine stepping away from your work for that long, especially when your team and business rely on you.

Integrating your work, family, and personal life is a challenge, but it is possible. I've done it myself, and now I'm passionate about helping fellow entrepreneurial mothers do the same.

Here are some real tips that I give my clients and have tried myself.

Prioritize communication.

Be upfront with clients, collaborators, or anyone who relies on you. Let them know your limitations during this initial recovery period. This could involve setting revised deadlines, delegating tasks, or temporarily adjusting your availability. Remember, clear communication builds trust and ensures your business runs smoothly while you focus on healing.

It's also essential to communicate with others in your life, including your partner, family and friends, and your medical providers. It can feel uncomfortable to ask for help and put your well-being first, but doing so can support your emotional and physical healing.

Focus on efficiency.

Your time is precious, especially when you're juggling a business, a new baby, the relationship with your partner, and your personal wellness.

During your limited working windows, prioritize high-impact tasks that move the needle forward. Can you outsource a tedious project? Utilize project management tools to streamline your workflow? Remember, mama, working smarter, not harder, is key during this time.

Embrace technology.

Technology can be your best friend as an entrepreneur starting (or continuing) your motherhood journey. Explore apps or services that can streamline business tasks like scheduling emails, invoicing clients, or managing social media. The goal is to free up valuable mental space and energy for what truly matters: your health and your newborn.

Set boundaries.

It's more than okay that your business is important to you. With that said, don't be afraid to set boundaries and prioritize "off-duty" periods. Silence your work notifications during feeding time or nap time. Remember, taking care of yourself isn't selfish, it's essential for your long-term success as both a mom and an entrepreneur.

I'm here to support you on your motherhood journey.

The 5-5-5 rule can provide a solid foundation for your postpartum recovery. However, adapting this framework to your own unique needs as a business owner is key. Think of this "rule" as more of a guideline, and go at your own pace rather than sticking to a rigid schedule.

If you're feeling overwhelmed by the transition to motherhood and aren't sure how to find balance, I'm here to help. Having support through this process is key, especially from someone who's been there and truly gets it. Your support network of family and friends is essential, but it's not the same as talking to someone who's lived through the experience of being a working and entrepreneurial mother.

I've helped countless new moms like you find work-life integration and create systems to prioritize their well-being alongside work and family life. Through my individual coaching services, we can help you establish a self-care routine, explore mindful parenting techniques, and reconnect to your identity.

Dealing with more serious challenges like postpartum depression or anxiety? My team also offers postpartum therapy.

Connect with us today to get the motherhood and postpartum care you've been looking for.