Just found out you’re pregnant?

A reassuring step-by-step checklist for where to start

Finding out you’re pregnant can bring excitement, shock, joy, fear — or all of these at once. Many people discover they’re pregnant before having time to plan, prepare, or “do everything right.” That is completely normal.

Although it is recommended to prepare for a pregnancy where possible, healthy pregnancies can happen without months of preparation. This checklist focuses on what still matters now, what can wait, and how to move forward with confidence and support.

Always consult your healthcare team before making changes to your health, medications, or lifestyle.

1. Take a breath — you haven’t missed your chance

If you’re reading a pre-pregnancy checklist after seeing a positive test, you may feel behind or worried you’ve already done something wrong.

You haven’t.

Many important steps can be taken once pregnancy is confirmed.

2. Book your first GP appointment

A GP visit is often the best first step after a positive pregnancy test. Your doctor can:

• confirm the pregnancy
• estimate how far along you are
• organise early blood tests
• review medications and supplements
• Talk to your GP about genetic carrier screening and mention that you are considering Lumi Health.
• talk about non-invasive prenatal testing (different to carrier screening)
• discuss next steps, including ultrasounds and referrals

If you don’t yet have a regular GP, this is a good time to find one. Many GPs state if they have a particular interest or experience in pregnancy and women’s health.

3. Consider starting a prenatal vitamin

If you weren’t already taking a prenatal supplement like Elevit, this may be a good time to consider one. Key nutrients such as folate, iodine and iron support early fetal development.

You don’t need to “catch up” or take extra supplements unless advised by a healthcare professional. Starting now is enough.

4. Review medications, alcohol and lifestyle

Once pregnancy is confirmed, it’s important to:

• review all prescription, over-the-counter and herbal medications with your doctor
• stop alcohol
• stop smoking and recreational drugs
• limit caffeine to recommended levels

If changes feel overwhelming, focus on one step at a time. Your healthcare team can help you prioritise.

5. It’s not too late for carrier screening

Genetic carrier screening is most impactful before pregnancy, but it can still provide valuable information in early pregnancy.

Most people who carry a serious inherited condition have no symptoms and no family history. Screening can help identify whether further testing, monitoring or support may be needed.

Carrier screening is recommended for all women planning a pregnancy or in the first trimester. If you weren’t offered screening earlier, visit Lumi Health to order a test as soon as possible. 

6. Early blood tests and immunity checks

Your GP may arrange blood tests to:

• check iron levels and vitamin D
• assess blood group and antibodies
• confirm immunity to conditions such as rubella or chickenpox
• screen for infections that are important to identify early in pregnancy

These tests help ensure both your health and your baby’s health are supported from the beginning. 

Your GP may also review your vaccination history and discuss vaccines recommended during pregnancy, such as whooping cough.

7. Look after your mental health

Pregnancy can stir up anxiety, especially if it wasn’t planned or if you feel unprepared. Worrying does not mean you’ll be a bad parent — it means you care.

If you feel overwhelmed, anxious or low:

• speak with your GP
• reach out to a psychologist or counsellor
• seek support early rather than waiting until things feel unmanageable

Your emotional well-being matters just as much as your physical health.

8. Gentle movement and rest

You don’t need to start a new fitness regime. Gentle, regular movement, such as walking, stretching, or swimming, can support well-being in early pregnancy.

Fatigue and nausea are common. Rest when you need to. Listening to your body is part of caring for your pregnancy.

9. Release the guilt

Many people worry about what they didn’t do before pregnancy — supplements they weren’t taking, habits they hadn’t changed, tests they didn’t know about.

Healthy pregnancies begin in many different ways. Outcomes are not determined by perfection.

What matters most is what you do now, with the information and support available to you.

10. You don’t have to navigate this alone

Whether your pregnancy feels joyful, scary, complicated, or all three, support is available. Your GP, midwives, obstetricians, genetic counsellors and mental health professionals are there to help you make informed, compassionate decisions at every step.

At Lumi, we support people both before and during pregnancy with evidence-based information, accessible testing options and counselling, recognising that every pregnancy journey looks different.