Quick Tools + Checklists

Sometimes the hardest part is not knowing what you need — it’s knowing how to say it.

These scripts are here to reduce decision fatigue and help you communicate clearly with your care team, partner, family, and workplace.

You can copy, paste, and adjust them to sound like you.

Clear is kind. Boundaries are support. Questions are allowed.

Messaging + Between-Session Support

Use these when you want to reach out between sessions but aren’t sure how to phrase what’s happening. Short, clear updates help us focus quickly on what matters most.

  • Hi Rachel — quick update: I’m noticing _______. My energy is (1–10) and my main concern is _______. I’d love guidance on _______ before our next session.

  • I’m unsure about _______. Should I focus on _______ or _______ until we meet?

  • Today is a tough day. I’m covering the basics (food/water/rest). I’m feeling _______. If you have one grounding suggestion, I’m open.

Practitioner & Doula Conversations

These scripts help you slow decisions down, ask informed questions, and express your preferences clearly with your birth team. They are designed to support respectful, trauma-aware, shared decision-making.

  • I’d like a little time to think about this before deciding. Is there medical urgency that requires a decision right now?

  • Can you help me understand the medical reason for this recommendation?

  • What are my options — including waiting — and what are the risks of each path?

  • I hear your recommendation for induction. Can we review indication, timing flexibility, and what changes if we wait?

  • My doula suggested _______. Can you help me understand how that fits medically in my case?

  • My practitioner is recommending _______. Can you help me understand pros and cons so I can decide?

  • For example: When you say “big baby,” what specific measurement or threshold are you seeing, and how does that change management?

  • I have some medical anxiety / past trauma. It helps when information is explained step-by-step with options. I may ask extra questions so I can stay regulated.

  • I want to make sure we’re communicating clearly. Can we slow this down and walk through it together?

Provider Medical Questions

Use these questions during appointments when you want clarity, thresholds, and next steps. They help turn rushed moments into informed conversations.

  • I’m experiencing _______. What’s within normal range and what would concern you?

  • If this continues or worsens, what exact signs mean I should call or come in?

  • I’m considering _______. Is this safe in my situation?

  • Would labs help guide this decision? If not now, when would you recommend them?

  • Can you document my preference for _______ in my chart?

Partner Support + Domestic Load

These phrases support direct, kind communication with your partner about support, task ownership, and recovery needs. Clear asks reduce resentment and decision fatigue.

  • I need support with ______ today. Can you take that between ___ and ___?

  • I don’t have decision capacity right now — please choose and inform me.

  • For the next few weeks, I need you to fully own ______ so I can focus on recovery.

  • Recovery is my primary job right now. We need our expectations aligned around that.

  • Let’s do a 15-minute weekly logistics check so nothing silently stacks on me.

Visitors + Family Boundaries

Use these when setting limits around visits, health, and early recovery space. Boundaries protect healing, bonding, and nervous system regulation.

  • We’re taking the first few weeks to recover and bond. We’ll reach out when we’re ready for visits.

  • We’re keeping visits short to protect rest and feeding rhythms.

  • What helps most right now is food or chores rather than baby holding.

  • We’re not doing unannounced visits during recovery — please text first.

  • If you’ve had symptoms or exposures, we’ll reschedule.

Sleep, Work, and Capacity Boundaries

These scripts help you protect sleep, reduce overload, and set realistic expectations with work and social circles during pregnancy and early postpartum.

  • I need one uninterrupted sleep block from ___ to ___. Can you fully cover baby care then?

  • Let’s define who handles which wakes tonight so I’m not deciding while exhausted.

  • I’m in a medical recovery window and not available for non-essential work right now.

  • We’re in a low-capacity season and keeping our calendar very light.

  • I’m not able to commit yet — I’ll revisit after recovery.

Self-Advocacy

These reminders are here to reinforce your agency and voice in care and recovery. You are allowed to participate actively in every decision that affects you.