Six Steps ADHD Parents Can Take to Prepare for a New Baby
By Megan Austin, LCSW
Megan is a Licensed Clinical Social Worker with six years of experience treating Perinatal Mood and Anxiety Disorders
Bringing home a new baby is a life-changing event. For parents with ADHD, the added challenges of executive functioning, disrupted routines, and sleep deprivation can make the postpartum period especially overwhelming.
Creating a plan before your baby arrives can ease the transition, reduce the risk of burnout or ADHD paralysis, and support your mental health. These six practical steps are designed to help you stay grounded, supported, and ready for the demands of parenthood.
1. Identify Your Unique ADHD Challenges
The first step is self-awareness. Take some time to identify the specific executive functioning challenges you experience.
Do you struggle to complete mundane tasks like dishes or laundry?
Is time management or keeping a routine difficult?
Do you experience emotional dysregulation that can lead to frustration or shame?
Understanding your personal challenges will empower you to build systems that support you. With awareness comes the ability to plan with intention.
2. Use Visual Aids Like Checklists and Schedules
Sleep deprivation can make even simple tasks harder to remember. That’s why visual aids can be incredibly effective for ADHD parents.
Create quick-reference checklists. For example, a diaper bag checklist ensures you or your partner can restock it after every outing.
Color-code schedules. Assign colors to different tasks or categories (baby care, meals, self-care) to reduce cognitive load.
Use external reminders. Sticky notes, alarms, or a whiteboard can help you stay on track, even when your memory feels foggy.
3. Set Up a Launchpad With Baby in Mind
A “launchpad” is a dedicated space near the door where you keep all the essentials you need when leaving the house. This is a well known strategy that can be adjusted for baby.
Stock your launchpad with:
Diaper bag
Wallet
Keys
Shoes
Baby carrier
Bottles, pacifiers, or backup outfits if needed
Get into the habit of dropping these items there as soon as you walk in, and restocking if you have time. This simple routine helps reduce decision fatigue when you’re trying to get out the door.
4. Centralize Baby Items for Nighttime Care
Middle-of-the-night wake-ups can feel disorienting. Setting up a centralized station in your bedroom can reduce stress and help you get back to sleep faster.
Diaper Station Essentials:
Diapers
Wipes
Diaper cream
Extra sleepers
Spare crib sheets
Swaddle or sleep sack
Adjustable night light
Feeding Station Essentials:
Burp cloths
Nursing pillow
Bottle of water
Nipple cream
Pump parts or formula supplies
Keeping everything you need within arm’s reach can lower frustration and help you meet your baby’s needs more calmly
5. Prepare Meals in Advance
Meal prepping may sound like a lot now—but it’s a game changer when your energy and focus are low.
Before the baby arrives:
Plan and shop for meals that freeze well
Prep and portion them for individual or family servings
Label containers clearly with contents and reheating instructions
This way, you can nourish yourself without making big decisions during the postpartum fog. Taking care of your body is just as important as caring for your baby.
6. Practice Self-Compassion
This season of life can be beautiful—and incredibly hard. Your brain might respond differently to new routines, new demands, and less sleep.
Old coping mechanisms might not work the same way. That’s okay.
Approach this transition with curiosity, flexibility, and self-compassion. You are not broken—you are adapting. And support is available if you need it.
Want Individualized Support?
If you’re navigating pregnancy, postpartum, or parenthood with ADHD and want extra support, we’re here for you. At Perinatal Princess, our specially trained licensed therapists work with moms, dads, birthing individuals, and partners across the spectrum of parenthood.
Click here to meet our therapists and schedule your appointment
