First Trimester Guide: Simple, Stress-Free To-Dos to Get You Started

Congratulations! You’re Pregnant! 🎉

Finding out you’re pregnant can feel like the start of a brand-new adventure… except you don’t have a map. Suddenly, advice is coming at you from every direction—your doctor, the internet, your best friend, and, of course, your well-meaning aunt who swears you must drink a gallon of milk a day because that’s what they did “back in the day.” (Spoiler: You don’t have to.)

You want to do everything right—take the right vitamins, eat the right foods, schedule the right appointments—but where do you even start?

Take a deep breath. You don’t have to figure it all out today. This checklist will walk you through the essentials for your first trimester—nothing extra, nothing overwhelming—just simple, stress-free steps to help you feel informed and confident as you begin this journey.

Let’s get started!

Schedule your first doctor’s visit

Once you see those two pink lines (or a digital “Pregnant” confirmation), your first thought might be: Okay… now what? One of the first steps is scheduling your first prenatal appointment. But here’s the thing—most providers won’t see you until 8 to 10 weeks of pregnancy. If you just found out at 4 or 5 weeks, that wait can feel so long. Meanwhile, Google is ready to send you down a rabbit hole of information overload. 😵‍💫

Here’s how to get started:

Choosing a Provider

Before scheduling, take a moment to consider who you want guiding you through pregnancy and birth. Just because your OB-GYN is great for annual checkups doesn’t mean they’re the best fit for your prenatal care.

Ask yourself:

✔ Do I want an OB or midwife?

✔ Where do I want to give birth (hospital, birth center, home)?

✔ Does this provider support my birth preferences?

And remember—choosing a provider isn’t permanent! If at any point you feel like your needs aren’t being met, you can switch to a better fit.

Not sure how to choose? Stay tuned for my upcoming post on finding the right provider!

What Happens at the First Prenatal Visit?

Your first appointment is mostly about gathering information and setting up your care. Here’s what to expect:

✔ Medical History Review – Your provider will ask about your health, past pregnancies, and any concerns.

✔ Physical Exam – Includes checking weight, blood pressure, and sometimes a pelvic exam.

✔ Lab Work & Urine Tests – These check blood type, iron levels, immunity, and screen for infections.

✔ Ultrasound (Maybe!) – Some providers do an early scan to confirm pregnancy and estimate your due date.

✔ Next Steps – You’ll discuss prenatal vitamins, lifestyle choices, and schedule your next visit.

It’s a great time to ask questions—no topic is too small! Whether it’s about morning sickness remedies, exercise, or food safety, your provider is there to help. Your first appointment tends to be one of your longest appointments, future appointments are typically more brief.

Don’t Hesitate to Call if You Have Concerns

Even though your first appointment may be weeks away, you don’t have to wait to ask for help. Call your provider if you experience:

✔ Severe cramping or bleeding

✔ Intense nausea that makes it hard to eat or drink

✔ A history of pregnancy complications

Morning sickness, food aversions, and exhaustion are normal—but that doesn’t mean you have to suffer! Your provider can recommend safe ways to manage symptoms so you feel better. For now, focus on taking care of yourself, staying hydrated, and resting—your first appointment will be here before you know it!

Start taking a prenatal vitamin

If you haven’t started a prenatal vitamin yet, consider this your gentle nudge. Growing a baby is hard work, and your body needs extra nutrients! I recommend FullWell Prenatal—formulated by a registered dietitian and backed by research. It provides optimal levels of key nutrients, including:

✔ Folate – Supports early brain and spine development.

✔ Choline – Crucial for baby’s brain development and placenta function.

✔ Vitamin D – Supports immunity, bone health, and reduces pregnancy complications.

✔ Magnesium – Helps with sleep, muscle cramps, and stress management.

✔ Calcium – Supports skeletal development for you and baby.

FullWell leaves iron out intentionally since iron needs vary and too much can cause digestive issues. If needed, you can add their gentle iron supplement. Don’t forget omega-3s! FullWell’s Fish Oil is packed with DHA and EPA, essential for baby’s brain, eyes, and nervous system.

Struggling to swallow pills? Try splitting the dose throughout the day or the capsules can be opened and the powder mixed with your favorite drink. Your body is doing something amazing—give it the best support possible! 💛

Listen to your body

Pregnancy comes with so many new sensations—some exciting, some weird, and some just plain exhausting. The best thing you can do? Listen to your body. If you’re tired, rest. Hungry? Eat. Queasy? Find foods that sit well with you. This is not the time to push through exhaustion or ignore your needs. Your body is working overtime growing a human—so take breaks and trust what it’s telling you. 💛

Focus on nutrition

No need to overcomplicate it—just focus on the basics:

✔ Protein – Eggs, chicken, beef, fish, and lentils support baby’s growth and keep your energy up.

✔ Healthy Fats – Avocados, nuts, olive oil, and butter help with brain development.

✔ Fruits & Veggies – Packed with vitamins, minerals, and fiber.

✔ Stay Hydrated – Water helps digestion, circulation, and prevents headaches.

Want evidence-based guidance? Check out Real Food for Pregnancy by Lily Nichols. It’s a science-backed approach to pregnancy nutrition.

Curious about what’s actually safe to eat during pregnancy? Expecting Better by Emily Oster. She breaks down the actual data behind pregnancy rules—like whether you really need to avoid sushi and coffee—so you can make informed choices with confidence!

Small, Simple Lifestyle Changes

Tiny shifts can have a big impact—no need for an intense workout plan or lifestyle overhaul! Small, mindful changes now = a healthier pregnancy and postpartum recovery!

✔ Move Daily – A 30-minute walk or gentle exercise can boost mood, ease discomfort, and lower pregnancy risks.

✔ Choose Safer Products – Swap conventional beauty and cleaning products for non-toxic, fragrance-free options. (Check the EWG website for safe picks!)

✔ Prioritize Rest – Listen to your body, nap when needed, and build a relaxing bedtime routine.

START THINKING AHEAD

A little planning now can make a big difference later! Start by checking your insurance coverage—what’s included for prenatal visits, ultrasounds, and birth? See if your plan covers a free breast pump or if your employer offers doula reimbursement. Also, look into benefits for pelvic floor therapy, chiropractic care, and mental health support, all of which can be incredibly helpful during pregnancy and postpartum.

Next, consider your maternity leave options. Find out how much paid or unpaid leave you’ll have and whether short-term disability applies. If you’re self-employed, now is the time to start adjusting your workload to ensure a smoother transition when baby arrives.

Lastly, start a baby fund to help with unexpected costs. Even small expenses add up, so setting aside extra now can help with copays, medical bills, baby essentials like a car seat and diapers, and postpartum support such as meal delivery or cleaning services. A little preparation now means less stress later!

Wrapping It Up

The first trimester can feel like a whirlwind of emotions and information—but you don’t have to figure it all out today.

✔ Focus on small, meaningful steps.

✔ Listen to your body and fuel yourself well.

✔ Don’t hesitate to ask for support when needed.

Be sure to follow along for my second trimester checklist, where we’ll cover everything from feeling baby’s first kicks to prepping for anatomy scans!

What’s been most helpful for you so far? Drop a comment below—I’d love to hear from you!