If you have just seen those two pink lines - congratulations! My goodness, this is a big deal.

Pregnancy can be one of the most beautiful and transformative journeys you will ever take, but it can also come with its fair share of uncertainty, especially in the early days. You might be feeling joyful, terrified, insanely sick or all of the above at once. Whatever you are feeling right now, you are not alone.

My first trimester was rough

For me, the first trimester was HARD.

I had hyperemesis gravidarum with both of my pregnancies. The nausea and vomiting started at 5 weeks and stayed with me until I gave birth. I was throwing up multiple times a day, I was exhausted and some days I was barely functioning.

Every pregnancy is different and yours may look nothing like mine. But if you are struggling, I want you to know you are not alone.

That's exactly why I created this checklist and my free guide I'm Pregnant! What Now? - to give you clear, compassionate, real-life support in early pregnancy. Because when you are exhausted, overwhelmed and Googling everything at 2am, you deserve a calm, clear voice to walk you through it all.

As a midwife I have worked with so many incredible women and families and one thing I have learned is that just knowing what to expect can make all the difference.

So let's talk about the small but powerful steps you can take in your first trimester to feel supported, informed and maybe just a little bit more at ease.

Your first trimester checklist: 14 things to do in early pregnancy

Here are 14 simple, practical things you can do in your first trimester to look after yourself, your baby and your peace of mind.

1. Book in with your GP or a Private Practicing Midwife

After a positive pregnancy test, your GP or an endorsed midwife is usually your first port of call. They will:

• Confirm your pregnancy with blood tests
• Check on your general health
• Discuss your early pregnancy care options
• Refer you for a dating scan

Even if this isn't your first rodeo, it's always good to get things rolling with a healthcare provider you trust.

Note: The words private practicing midwife can be misleading, this is not something you require private health insurance to access! Private practicing midwives are endorsed midwives who have access to medicare rebates, some will bulk bill meaning there is no additional cost for your appointments while others may charge a gap free. 

2. Start a prenatal supplement

The earlier you start a quality prenatal, the better - ideally this is something you are already doing and have been for at least 3 months before you became pregnant. Look for one that contains methylated folate (easier for your body to process than folic acid), as this can help prevent neural tube defects.

It's also worth talking to your GP or a dietitian about personalised supplements to meet your individual needs.

3. Review your current medications

Not all medications are safe during pregnancy. This includes:

• Over-the-counter medications
• Herbal supplements
• Prescription medications

Always chat with your healthcare provider or pharmacist about what you are currently taking. You may need to reduce, remove or switch certain medications - safely and gradually.

4. Research your healthcare provider and model of care

Will you go public or private? Midwife-led or obstetric care?

There's no "right" answer. It depends on your preferences, your budget and your birth preferences. Some questions to ask yourself:

• Do I want continuity of care?
• What options are available in my area?
• Would I prefer a home birth, birth centre or hospital?

Tip: don't wait too long to explore your options, some models of care book out fast.

Find a provider who makes you feel comfortable and supports your preferences for pregnancy and birth. Your experience matters, so it's worth taking the time to get this right.

If you would like more help exploring maternity models of care, check out this blog.

5. Calculate your due date (but don't obsess over it)

Your estimated due date (EDD) is based on the first day of your last menstrual period, but it is just that - an estimate.

Most babies don't arrive on their due date (only about 4-5% do!), so try to think of it as more of a "guess date". You may also be offered a dating scan in early pregnancy to confirm how far along you are.

6. Start budgeting and planning

Babies come with some financial considerations and starting a budget early can reduce stress later on.

Things to consider:

• Medical costs (especially if you are going private)
• Baby essentials like nappies, a car seat and a cot
• Education, including birth and postpartum courses
• Time off work and parental leave
• Support services like doulas and lactation consultants

You don't need to buy everything now. Just start researching brands, comparing prices and setting your budget.

7. Connect with your people

This one helped me immensely.

Because I was so sick during pregnancy, sharing the news early with close friends and family was vital for me, it meant I had support in place before things got too hard. Whether it's a partner, your best friend, a parent or a pregnancy group, lean on your village.

You don't have to wait for the 12-week mark if you need support now.

I also found it so helpful having others going through the same stage of life. A pregnancy group, or friends with children at similar ages, can give you the reassurance that you are not alone and that can do wonders for your mental health.

If you are local to Brisbane and wanting to connect with others in the same stage of life check out our community facebook groups!

• Wynnum/Manly Mums-To-Be
• Redlands Mums-To-Be
• Brisbane Mums-To-Be 

8. Decide if you would like first trimester screening

First trimester screening is a group of optional tests that assess your baby's risk of chromosomal conditions, like Down syndrome.

Your healthcare provider will discuss this with you and may offer:

• Non-invasive prenatal testing (NIPT)
• Combined first trimester screening (a blood test plus a nuchal translucency ultrasound)

The decision is yours and there is no one-size-fits-all. Learn about your options and follow what feels right for you.

9. Nourish your body as best you can

Let's be real - the first trimester can be a food minefield. Between nausea, vomiting, food aversion, fatigue and cravings, eating "perfectly" isn't the goal.

Instead:

• Eat what you can tolerate
• Focus on small, frequent meals
• Stay hydrated (aim for 2L of water a day)
• Keep dry snacks on hand

If all you can eat right now is toast and hot chips, that's OK. You are nourishing a whole new life, be kind to yourself, always. When you are able, aim for a balanced diet of nutrient-rich foods.

10. Can I still have coffee in the first trimester?

Yes, you can still have some caffeine in pregnancy.

Current guidelines suggest:

• No more than 200mg of caffeine per day (around 2 small cups of coffee)
• Remembering that tea and soft drinks can also contain caffeine

Try to spread it out and keep your intake moderate, especially if you are also feeling nauseous or anxious.

11. Quit smoking, vaping and alcohol

This one is important. Smoking, vaping and alcohol all put your growing baby at risk.

If quitting feels daunting, you are not alone. There are amazing resources and professionals who can help:

• Your GP or midwife
• Quitline or smoking cessation programs
• Counsellors or addiction support services

Support is out there and it's never too late to make a change.

12. Start planning for postpartum (yes, now!)

I know - it feels like ages away. But starting early means you are less likely to feel overwhelmed later.

Some things to consider:

• Who will cook meals?
• How will you get rest?
• What kind of emotional support might you need?
• Are there community services available?

As a midwife, I see so many families focus only on birth and forget to plan for the after. Your postpartum plan is just as important as your birth plan. If you are unsure where to start, I have done the work for you - click here!

13. Look into parental leave (for you and your partner)

Every workplace has different policies and leave planning can take time.

Check:

• Your entitlements with your employer
• Centrelink's Parental Leave Pay (if you are in Australia)
• Partner leave options and shared care plans

Sorting this early means fewer surprises later and a smoother transition into parenthood.

14. Start saving memories

You will never experience this version of your pregnancy again.

Take photos. Start a journal. Write letters to your baby. Record voice notes or keep a private blog.

Whether you are feeling on top of the world or deep in the nausea trenches, these are moments you can look back on for the rest of your life and share with your child.

Final thoughts: be kind to yourself in the first trimester

The first trimester is a time of major change, when some of the most important developments are taking place inside your body. Your body is working overtime to create life and the hormonal changes that come with this can leave you feeling exhausted, emotional, nauseous and sometimes physically drained. Be kind to yourself and look after yourself too. Listen to your body and follow its lead.

Even if the outside world can't see anything yet, your world has changed forever.

I have been there - in the thick of sickness, uncertainty and overwhelm. And I can promise you this: you are doing enough. 💕

So please:

✔️ Rest when you need to

✔️ Ask for help often

✔️ Don't compare your journey to anyone else's

You don't have to figure it all out today. Just take it one step at a time.

Want more support in early pregnancy?

If you are newly pregnant and feeling unsure of what comes next, my free guide I'm Pregnant! What Now? is for you. It covers the key things to know in early pregnancy, plus extra tips and resources to help you feel more prepared and less overwhelmed.

Get the FREE Early Pregnancy Guide Here

You've got this.

I'm here for you,

Tam xx