A gentle guide for the early weeks — written with love, honesty, and zero judgment.
The first trimester can feel like a rollercoaster nobody warned you about.
One minute you’re excited, the next you’re exhausted, the next you’re googling “Is it normal to feel this weird?” while holding a cracker in one hand and your stomach in the other.
Whether it’s your first baby or your third, those first 12 weeks come with:
– new emotions
– new symptoms
– new fears
– new dreams
– and a whole lot of “What do I do now?”
And while everyone loves telling you what you should do, sometimes it’s just as important to know what’s better to avoid during these delicate weeks.
Not to scare you.
Not to overwhelm you.
Just to support you… gently, kindly, the way a friend would.
So here’s a warm, realistic, mom-to-mom list of things to skip in your first trimester — plus simple reasons why they matter.
1. Don’t Ignore Your Body (It’s Working Overtime)
Your body is doing something incredible right now — building a tiny human from scratch.
No wonder you’re tired. No wonder you feel off. No wonder you want to nap at 9 a.m.
If your body says:
- “I’m done.” → rest.
- “I need to sit.” → sit.
- “I need food now.” → eat.
- “Something feels wrong.” → call your doctor.
This is not the season for pushing through.
It’s the season of listening.
Your body is talking.
Be gentle enough to hear it.
2. Don’t Skip Meals (Even When You’re Nauseous)
This one feels impossible sometimes — especially when just thinking about food makes your stomach turn.
But here’s the trick:
an empty stomach = more nausea.
Try:
✔ crackers before getting out of bed
✔ small snacks every 2–3 hours
✔ fruit, nuts, pretzels, yogurt
✔ cold foods if hot smells bother you
✔ eating slowly, in little bites
And remember: eating “less perfectly” is still eating.
Surviving on toast, apples, and ginger tea for two weeks is FINE.
Your baby will take what they need.
Be kind to your stomach.
It’s doing its best.
3. Don’t Overdo the Coffee (I know… it hurts)
You’re exhausted.
Bone-tired.
Dragging-your-soul tired.
And coffee feels like oxygen.
But during the first trimester, it’s safer to keep caffeine around 200 mg a day (roughly one regular cup).
Try switching your second coffee to:
- decaf
- herbal tea
- hot lemon water
- warm milk with honey
- a 10-minute nap (miraculous, honestly)
It’s hard at first… but your energy will balance out.
And trust me, you’re not alone in missing your cappuccino.
4. Don’t Take Random Medication (Even the “harmless” ones)
Before pregnancy, you probably grabbed a headache pill or cold medicine without thinking twice.
But now?
Your old “go-to” might not be pregnancy safe.
Always check with:
- your doctor
- your midwife
- an official medication list for pregnancy (or an app)
Even for things like:
- allergy pills
- cough syrups
- anti-inflammatories
- herbal supplements
A quick message = huge peace of mind.
5. Don’t Force Your Old Workout Routine
If you cheered, ran, lifted, danced, or gym-ed your way through life before pregnancy…
the first trimester may humble you.
And that’s okay.
This is the season of:
- walking
- stretching
- gentle prenatal yoga
- slow, comfortable movement
If your body says “slow down,” listen.
Growing a placenta?
That’s basically CrossFit for your organs.
6. Don’t Forget to Drink Water (Your body needs it more than ever)
Hydration is essential — especially with:
- nausea
- bloating
- fatigue
- headaches
But let’s be real: drinking water is weirdly hard in the first trimester.
Try:
✔ sipping slowly throughout the day
✔ adding lemon or fruit
✔ cold water if warm tastes bad
✔ small bottles everywhere (bed, car, purse)
You don’t need perfection.
Just little sips.
7. Don’t Smoke or Drink (Not Even “Just One”)
You’ve heard it before — and it matters even more in the first trimester when organs and neural connections are forming.
If quitting is hard, please don’t feel shame.
Talk to your doctor. Support exists.
You’re doing the best you can.
And the fact you care already says so much.
8. Don’t Stress About Every Little Symptom
Easier said than done — I know.
But Google will NOT calm your anxiety.
Try to limit searches.
Trust your doctor.
Keep a small symptom diary if it helps you feel calmer.
Most first-trimester symptoms are uncomfortable but normal:
- cramping
- bloating
- back pain
- food aversions
- mood swings
- fatigue
- weird dreams
- hypersensitivity to smells
Your body is adjusting.
And it’s allowed to feel strange.
9. Don’t Keep Everything to Yourself If You’re Struggling
Some moms wait until 12 weeks to share the news.
Others wait until later.
Some tell one person.
Some tell no one.
Do whatever feels right for YOU.
But please don’t stay alone with anxiety if you need support.
Tell:
- your partner
- your best friend
- your mom/sister
- someone you trust
Not because you owe anyone anything —
but because you deserve to feel supported.
Pregnancy is emotional.
You don’t have to carry it alone.
10. Don’t Clean the Litter Box (Yes, really)
Cat litter can carry toxoplasmosis, a parasite that can be dangerous during pregnancy.
You can still cuddle your cat.
You can still love your cat.
Just don’t clean the box until baby arrives.
It is the perfect chore to delegate.
(One of the rare perks of pregnancy, honestly.)
11. Don’t Forget Your Prenatal Vitamins (They Matter Early On)
This is one of the few “non-negotiables.”
Your prenatal vitamins help support:
- neural tube development
- brain formation
- early organ growth
- your own iron levels
- your overall energy
If remembering is hard:
✔ set a phone reminder
✔ keep the bottle near your toothbrush
✔ take them with a snack if your stomach is sensitive
Pregnancy brain is real.
No shame in reminders.
12. Don’t Expect Yourself to Be Perfect
This might be the most important one on the list.
Pregnancy is:
beautiful
strange
overwhelming
emotional
exciting
terrifying
magical
exhausting
ALL at once.
You are not expected to:
- eat perfectly
- look perfect
- feel perfect
- behave perfectly
- enjoy every moment
- know everything
- be strong all the time
You’re human.
And you’re growing another human.
That alone is extraordinary.
A Final Thought — From One Mama to Another
You’re not supposed to have everything figured out.
You’re supposed to:
- take it one day at a time
listen to your body
rest when you need to
eat what you can
cry if you have to
ask for help
breathe
trust yourself
There is no “right” way to do the first trimester.
Only your way — the way that feels gentle, safe, and manageable for you.
And if no one told you this today:
You’re already an amazing mother.
You’ve got this.
Truly.
