How to start a routine with your newborn

One of the biggest questions I get from new parents is: “When should I start a routine with my baby?”

The short answer? Sooner than you think - but not in the way you might expect.

In the early weeks, your baby isn’t going to have a predictable schedule, and that’s completely normal. Newborns are adjusting to life outside the womb, their circadian rhythms aren’t developed yet, and their needs can shift day by day.

But, even though you can’t (and shouldn’t!) put them on a clock-based schedule just yet, you CAN start building the foundation for a flexible, routines-based rhythm that helps both you and your baby feel more settled in daily life.

Why routines (not rigid schedules) matter for newborns

There’s a huge difference between a schedule and a routine.

A schedule is based on specific times—wake up at 7 AM, nap at 9 AM, feed at 12 PM. That’s not how newborns work. Instead, a routine focuses on the order of and time in between things rather than the exact timing. It’s a pattern that helps your baby learn what to expect throughout the day, and that predictability is incredibly soothing for newborns.

Think of it this way: You’re not setting strict wake windows or nap times just yet, but you are establishing familiar cues that help your baby feel safe, secure, and regulated.

So, where do you start?

How to gently introduce a routine to your newborn

1. Anchor the Day with a Wake-Up Routine

Newborns don’t have a set “wake-up time” yet, but you can start the day in a consistent way whenever they naturally wake up. Open the blinds to let in natural light, say a cheery “Good morning!” in a soft voice, change their diaper, and get them dressed for the day. These small cues help regulate their body clock over time.

2. Follow a Feed-Wake-Sleep Flow

One of the simplest ways to introduce predictability into your baby’s day is by following a Feed-Wake-Sleep cycle (sometimes called Eat-Play-Sleep).

After your baby wakes up, feed them first while they’re alert and awake. Then, give them some gentle awake time—which, for a newborn, might just be a few minutes of snuggles, tummy time, or lying on a play mat looking at a high-contrast book. Finally, when they start showing sleepy cues (yawning, staring off, rubbing eyes), it’s time for sleep.

This rhythm helps babies naturally separate feeding from sleeping, making it easier to avoid those tricky feed-to-sleep associations later on.

3. Create a Simple Nap & Bedtime Routine

Your baby’s naps will be all over the place at first (again—totally normal!), but even at this young age, you can start introducing consistent sleep cues before each nap and bedtime.

Before sleep, do the same simple steps in the same order—maybe a diaper change, swaddle, a short song, and a few minutes of rocking before laying them down. These small rituals signal to your baby that it’s time for rest.

Newborns don’t have the ability to self-settle yet, so you’ll be helping them fall asleep in different ways—contact naps, rocking, feeding, babywearing—all of which are completely normal (and encouraged!) in the newborn stage. The goal isn’t to force independent sleep, but to introduce cues that will eventually help them connect the dots over time.

4. Use Light & Darkness to Help Baby’s Circadian Rhythm Develop

Newborns don’t know the difference between night and day yet, but you can gently start helping them adjust by exposing them to natural daylight during the day and keeping things dim and calm at night.

During the day, keep naps in naturally lit rooms, take baby outside for fresh air when possible, and keep things bright and social during awake periods.

At night, keep things quiet and dark, even during feedings. Use a dim nightlight for diaper changes, speak in a soft voice, and avoid excessive stimulation. Over time, this contrast helps your baby’s internal clock start to regulate.

5. Find a Routine That Works for YOU, Too

Newborn routines aren’t just about the baby—they’re about you, too. In those first weeks, life can feel like a blur of feeds, diapers, and sleepless nights, and it’s easy to forget about your own basic needs. That’s why weaving small self-care moments into your day can make all the difference.

Maybe it’s drinking your coffee while it’s still warm while baby naps in the carrier. Maybe it’s listening to a podcast during a stroller walk. Maybe it’s setting a goal to shower every other day (because let’s be real—every day isn’t always possible in the newborn phase!).

Your baby will thrive best when you feel somewhat rested, nourished, and cared for, too.

Final Thoughts: A Routine is a Guide, Not a Rulebook

If there’s one thing I want you to take away, it’s this: Newborn routines are meant to be flexible. 

Some days will be easier than others. Some naps will be in the crib, others will be on you. Some nights will feel smooth, and others will have you questioning everything. And that’s normal.

The goal isn’t to create a strict schedule but to gently introduce rhythms that help your baby feel safe and secure - and that help you feel a little more in control of your days.

✨ If you’re looking for more guidance on how to establish daily rhythms with your baby, my FREE Start Strong: Routines Guide is a great place to start. It walks you through what’s realistic at each stage and how to set up simple, adaptable routines that support both you and your baby.

You got this, and I’m cheering you on. 💛