A free guide from Dr. Bri
Mindful Mama
A gentle, 4-week plan for moms who feel a little lost, lonely, or like they're looking for pieces of themselves. Simple weekly steps across four pillars of mental health — sleep, movement, mindfulness and connection — with space to reflect as you go.
What's inside
Four pillars to support your mental health at home — pick what calls to you and start small.
Sleep
A predictable bedtime and wind-down routine — rest as prep for the future you.
Movement
Realistic ways to get your blood flowing, even in one-minute bursts.
Mindfulness
Journalling prompts, meditation, breathwork and other small resets for your mind.
Connection
Finding belonging and community outside your role as Mom.
Plus a printable 4-week worksheet to set your goals and check in with yourself each week. Commitment over perfection.
If it feels like more than a rough patch
Postpartum depression and anxiety are common and treatable. If low mood, worry or overwhelm is lasting more than a couple of weeks or getting in the way of daily life, please reach out to your family doctor, midwife or public health nurse.
If you're having thoughts of harming yourself or your baby, call or text 9-8-8 any time, or go to your nearest emergency department.
Just start.
Pick three small actions and give yourself two weeks. You are worthy of this time.
This guide is general health education and isn't a substitute for personal medical advice.