Finding out you’re pregnant is one of the most surreal moments of your life. Exciting, overwhelming, and a little bit terrifying all at the same time. The first trimester (weeks 1–12) is a whirlwind of physical changes, emotions, and new decisions, and you may be wondering, “What should I be doing right now?”

This ultimate first trimester checklist will help you stay organized, supported, and confident during these early weeks.

1. Schedule Your First Prenatal Appointment

Once you get that positive test, the first step is calling your provider. Many clinics schedule your initial visit at 12 weeks, but some want you in sooner if you have specific medical concerns.

At your first appointment, you can expect:

• A confirmation ultrasound or blood test
• Medical history review
• Discussion of symptoms
• Prenatal lab work
• Your due date estimate

If you don’t already have a provider, this is the perfect time to research options for OBs, midwives, or family practice physicians based on the birth experience you’re hoping for.

2. Start (or Continue) Taking a Prenatal Vitamin

A high-quality prenatal with vitamins supports early fetal development. If nausea makes it difficult to take, try taking it at night, switching brands, or choosing a gummy or liquid version.

3. Review Medications and Supplements for Safety

Not everything is safe during pregnancy, including some common cold medicines, skincare ingredients, or herbs.
Ask your provider about anything you take regularly. When in doubt, pause until you’ve checked, especially in the first trimester.

4. Hydrate and Nourish (Even If Eating Feels Impossible)

Your appetite may completely change right now, and that’s normal. Instead of focusing on perfection, aim to:

• Sip water or electrolyte drinks throughout the day
• Keep simple foods nearby (crackers, fruit, toast, yogurt)
• Eat small, frequent meals to ease nausea

If you’re struggling to keep fluids down for more than 24 hours, contact your provider.

5. Learn the Early Signs of What’s Normal (and What’s Not)

Common first trimester symptoms include:

• Fatigue
• Nausea
• Sore breasts
• Mood swings
• Bloating
• Light spotting

Red flags to call your provider about:

• Heavy bleeding
• Severe pain
• Persistent vomiting
• Fever

It’s always okay to call even just for reassurance. (I did a lot!)

6. Start Minimizing Certain Foods and Substances

Most early pregnancy adjustments are simple but important:

• Avoid alcohol and smoking
• Avoid raw or undercooked meats and eggs

These guidelines help reduce the risk of food borne illness and support baby’s development.

7. Rest as Much as You Can

First trimester exhaustion is real. Your body is working incredibly hard, doubling blood volume, building the placenta, and adjusting hormones.

Give yourself permission to:

• Go to bed earlier
• Nap when possible
• Lighten your workload
• Move your body

Rest is productive in the first trimester.

8. Begin Tracking Your Pregnancy

Download a pregnancy app or start a small notebook to track symptoms, questions, and milestones. This makes appointments easier and helps you notice patterns. (Also this is just so fun! haha)

9. Start Thinking About Your Birth Preferences (Yes, This Early!)

You don’t need a birth plan, but you can start exploring:

• Where you’d like to give birth
• Whether you prefer an OB or midwife
• Pain management options
• Who you want on your support team
• Birth education classes (Baby’s Nectar in Winnipeg does these)

Early research helps you make informed choices later.

10. Take Care of Your Mental and Emotional Health

Early pregnancy can feel isolating, especially if you haven’t shared the news yet. Mood swings and anxiety are completely normal.
Support yourself by:

• Talking to a trusted friend or partner
• Journaling
• Meditating
• Finding online or local pregnancy communities
• Asking your provider about mental health resources if needed

You deserve support from the very beginning.

Final Thoughts

Your first trimester doesn’t need to feel chaotic. With a clear checklist, a supportive care team, and permission to rest, you can move through these first weeks with confidence. Every pregnancy is unique, but you’re not alone! There are resources, professionals, and communities ready to support you every step of the way.

Cheers friend!

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