Pregnancy Week-By-Week: What I Researched and Did in the First Trimester (as a Doula and Birth Researcher)
A few weeks ago, I asked on social media if anyone would be interested in week-by-week updates on my pregnancy—specifically, what I was researching and doing each week as both a doula and birth researcher (but a first-time parent). The response was a resounding yes!
At first, I shared weekly updates through Reels and Threads posts. But around week 11 or 12, I decided to take a social media hiatus—which meant those updates abruptly stopped.
So, I’m compiling everything here instead. (And who knows? Maybe this will eventually turn into a free checklist or guide.)
Below, you’ll find a breakdown of what I researched and what I did to support my pregnancy during the first trimester. This isn’t a prescriptive guide—you don’t have to do everything at once or do things the way I did. The first trimester is exhausting, and the most important things are rest, finding good information, and building habits that work for you. This is simply what worked for me.
Given my professional background, I didn’t specifically research the following topics to prepare for my pregnancy (I already had the info I needed). These are topics I suggest my doula clients look into early in their pregnancies, if not before they try to get pregnant:
Safety of any of the medications you take during pregnancy.
Food and nutrition recommendations during pregnancy.
Use of tobacco, cannabis, and alcohol during pregnancy.
The differences among OBGYNs, midwives, and family doctors.
Weeks 1-3:
Nothing, because I didn’t know I was pregnant!
Week 4:
Researched: Medical providers in my area; Birth doulas in my area.
Read: “Expecting Better”: by Emily Oster.
Week 5:
Researched: Spotting and cramping during the first trimester; Managing morning sickness.
Pregnancy-specific things I did: Contacted midwives and family doctors regarding prenatal care; Collection for initial pregnancy bloodwork.
Week 6:
Researched: Perinatal mental health providers in my area; Prenatal genetic testing.
Pregnancy-specific things I did: Reduced my workload; Prioritized rest/naps
Read: “Come Together”: By Emily Nagoski
Week 7:
Pregnancy-specific things I did: Made a decision about prenatal genetic testing; Prioritized rest/naps.
Week 8:
Pregnancy-specific things I did: Rest (yup, even more); Appointment with a perinatal mental health therapist; Started a No-List: A list of tasks/projects I’m saying “no” to during pregnancy, things I can hand off to someone else, and/or projects and goals I’m putting on hold for now.
Week 9:
Pregnancy-specific things I did: Started exercising again (after all the resting!); Early dating ultrasound; Reduced my workload further due to prenatal anxiety; First prenatal appointment with my doctor; Contacted doulas in my area.
Week 10:
Pregnancy-specific things I did: Light exercise a few times a week; Started treatment for prenatal anxiety; NIPT Test (prenatal genetic testing).
Read: “Mothershift” by Jessie Harrold
Week 11:
Pregnancy-specific things I did: Hired my doula; Light exercise a few times a week.
Read: “The Birth Partner” by Penny Simkin
Week 12:
Pregnancy-specific things I did: Started social media hiatus; Light exercise a few times a week.
Read: “Good Mom’s Have Scary Thoughts” by Karen Kleinman
Week 13:
Pregnancy-specific things I did: Appointment with a perinatal mental health therapist; Light exercise a few times a week
Week 14:
I’m 14 weeks pregnant when this is being published! I’ll update you with this week’s info soon.
Looking back on my first trimester, I wasn’t constantly busy with pregnancy-related tasks. Some weeks, I researched a lot. Other weeks, I barely thought about pregnancy beyond managing symptoms and getting through the day. And that’s okay. Growing a human is exhausting, and you don’t have to be in planning or research mode all the time.
If you’re in your first trimester, give yourself permission to rest. You don’t have to figure everything out at once. Focus on finding reliable sources of information you trust. On building small habits that support you. And trusting that you have time to make the decisions that matter. The best thing you can do right now is take care of yourself in whatever way feels right.