By Dr. Alli Chisholm, PT, DPT

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Trust me, I remember it: becoming a mom and thinking I’d have all this time to do all of the “suggested” things with a newborn. As an experienced pediatric physical therapist, I was confident I had a leg up when it came to parenting a brand-new baby.

But man… I was humbled.

Because yes — having a newborn is beautiful. The newborn smell, the little facial expressions, the tiny sounds, the SCRUNCH. Ugh. So much cuteness is happening.

And amidst that cuteness are the real, gritty pieces of the postpartum season: the tears (yours and theirs), the spit up, the diapers, the feeding challenges, the sleep deprivation, the constant survival mode. All of it is normal, necessary, understandable — and it takes so much out of you physically, emotionally, and mentally.

So when I say I was humbled, this is what I mean: I knew all the things I “should” be doing… but I felt guilty because I was too tired to actually do them.

And maybe you feel that way too.

That’s why I wanted this post to be different.

Not a checklist of activities that make you feel behind — but realistic, developmentally supportive things you can weave into your day without needing extra energy you simply don’t have right now.

This is the time to prioritize your baby’s development not to please the “Instagram experts,” not to check a box, and not to perform motherhood — but to support your baby in ways that feel bonding, doable, and aligned with where you are in this postpartum season.

Awake Time Activities (+ How to Fit Them Into Real Life)

These are things you can naturally incorporate into what you’re already doing — without rearranging your entire day.

1. Start With Activities That Happen On You

In the beginning, your body is your baby’s safest, happiest place. And guess what? It’s also one of the best developmental tools you have.

Try:

Chest-to-chest tummy time
Baby lying across your lap
Upright time on your shoulder
Side-lying across your legs
Visual tracking by slowly moving your face, a soft book, or contrast card side-to-side

All of these support head control, sensory development, bonding, and regulation. And they don’t require any setup.

2. Around 6–8 Weeks: Try Gentle Floor Time

If you feel ready — and your baby does too — this is a great window to introduce very short, low-pressure floor play.

A few ideas:

Side-lying play
Back-to-side rolling attempts
Brief tummy time using a pillow or Boppy
Looking at a baby-safe mirror
Placing a high-contrast soft book in front of them for motivation

If your baby hates tummy time (a lot do!) or seems uncomfortable on their belly or back, this can sometimes be related to reflux or tension.

3. Babywearing Counts Too

A newborn-friendly carrier supports:

Upright positioning
Head control
Sensory development
Reflux comfort
Bonding
Your ability to eat, drink water, or simply breathe

This is one of my favorite “activities” for both baby and mom (or dad).

My Top 4 Favorite Newborn Toys/Products

(Kept intentionally simple to avoid overwhelming you)

1. Your face

Truly — the number one newborn “toy.” Use to your advantage for visual tracking and bonding purposes.

2. A high-contrast soft book

Perfect for tummy time, lap time, or floor play. Trust me when I say that your baby will tolerate different positions more when they are distracted by something visually motivating to them!

3. Baby Einstein Takealong Tunes

A motivating, simple toy that encourages visual attention and movement. Seriously, my absolutely favorite toy to recommend as a pediatric physical therapist and mama once your baby has hit the 6-8 week mark.

4. A newborn-friendly baby carrier

Helps with head control, bonding, and regulation. Use on a walk, when wanting to move around and do chores around the house, when your baby needs some help regulating, or when you’re seeking some hands-free closeness to your little one.

A Gentle Closing Thought

This post isn’t encouraging you to do more.

It’s for the parent who wants to feel connected, confident, and intentional — without forcing unrealistic expectations on themselves.

If all you do today is hold your baby close and breathe… you’ve done enough.

If this post helped you feel even a tiny bit more confident, tell me one thing you’re taking away from it in the comments below.

Your words might be exactly what another tired, overwhelmed mama needs to read today.

And if you are craving more guidance — something that reduces the overwhelm and helps you feel informed without being pressured — I have something for you.

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Understand tummy time without the pressure (including what to do if your baby hates it)
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Support your baby’s sensory system
Understand newborn reflexes
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Newborn Awake Time Made Simple (0–12 Weeks)