Free Contraction Timer

Track your contractions and know when it's time. Press START when a contraction begins, STOP when it ends — we handle the rest.

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Your contractions match the 5-1-1 pattern

Contractions 5 minutes apart, lasting 1 minute each, for at least 1 hour — it may be time to head to the hospital. Contact your doula or care provider now.

Have questions? Ask Erin anytime →

Current Duration

0:00

Press START when a contraction begins

Contractions

Last Duration

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Last Interval

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Contraction Log

⏱️ Your contractions will appear here as you time them. Most recent at top.

The 5-1-1 Rule

When is it time to go to the hospital?

For first-time moms, most care providers recommend heading to the hospital when contractions follow the 5-1-1 pattern:

Minutes Apart

From the start of one contraction to the start of the next

Minute Long

Each contraction lasts at least 60 seconds

Hour Duration

This pattern has been consistent for at least 1 hour

⚠️ Every provider is different. Some use 4-1-1, some use 3-1-1. Always confirm the specific guideline with your OB, midwife, or doula before your due date. If you have any concerns — bleeding, reduced fetal movement, or water breaking — call your provider immediately regardless of contraction pattern.

💬 CradleWise subscribers can message Erin anytime. Have a question about your contractions at 3am? She's there.

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When to Start Timing

Not every tightening you feel needs to be timed. Here's when to start tracking:

Contractions are coming regularly — every 10–20 minutes
You need to pause and breathe through each one
They feel different from Braxton Hicks — stronger, more consistent
Contractions are not going away when you change positions or drink water

Sporadic tightening that comes and goes without a pattern is typically Braxton Hicks — practice contractions. Start timing when things feel like they're picking up.

Early Labor vs Active Labor vs Transition

Stage	How Far Apart	How Long	What It Feels Like
Early Labor Dilation 0–6 cm	5–20 min	30–45 sec	Manageable, can talk through. May feel like strong period cramps. Often irregular at first.
Active Labor Dilation 6–8 cm	3–5 min	45–60+ sec	Stronger and more regular. Harder to talk through. You need to focus and breathe.
Transition Dilation 8–10 cm	2–3 min	60–90 sec	Intense. Very little rest between contractions. The hardest part — and the shortest.

What to Pack for the Hospital

🎒 Quick Hospital Bag Checklist

ID & insurance card

Birth plan copies (3–5)

Phone + charger

Snacks for support person

Comfortable outfit to labor in

Going-home outfit for baby

Toiletries & lip balm

Comfort items (pillow, blanket)

Car seat (installed beforehand)

Going-home outfit for you

Headphones / music playlist

Any medications you take

Pack your bag by week 36 — just in case. For the full detailed checklist, download Erin's free birth plan guide →

Frequently Asked Questions

What is the 5-1-1 rule for contractions? ▾

The 5-1-1 rule means your contractions are 5 minutes apart, last at least 1 minute each, and have been following this pattern for at least 1 hour. This is the general guideline most care providers use for when to head to the hospital for first-time moms. Always confirm with your specific provider — some use a 4-1-1 or 3-1-1 guideline depending on your situation.

When should I start timing contractions? ▾

Start timing contractions when they become regular — meaning they come at roughly predictable intervals and you need to pause to breathe through them. Sporadic Braxton Hicks contractions don't need to be timed. Once contractions are coming every 10–15 minutes consistently, it's a good time to start tracking. This gives you data to share with your care provider.

How do I time a contraction correctly? ▾

Press START when a contraction begins — the moment you first feel tightening in your uterus. Press STOP when it fully releases and you no longer feel the tightening. The timer records the duration. Interval is automatically measured from the start of one contraction to the start of the next (not end-to-start). Keep your phone nearby and tap the big button with one hand — that's why it's large.

What's the difference between early and active labor contractions? ▾

Early labor contractions are typically 5–20 minutes apart, last 30–45 seconds, and may be irregular. You can usually talk through them. Active labor contractions are 3–5 minutes apart, last 45–60+ seconds, are stronger and more regular, and are harder to talk through. Transition is the hardest — contractions come every 2–3 minutes for 60–90 seconds — but it's also the shortest phase before pushing begins.

My contractions are irregular — is that normal? ▾

Yes, irregular contractions are completely normal in early labor and with Braxton Hicks. True labor typically becomes more regular over time — contractions get closer together, last longer, and increase in intensity. Braxton Hicks often go away when you change positions, drink water, or rest. If you're unsure whether you're in labor, contact your care provider — that's what they're there for.

Tracking third-trimester changes week by week? See our pregnancy week-by-week guide →

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Ask Erin Anytime

Questions during labor? CradleWise subscribers can message Erin's AI doula 24/7 — in the middle of the night, between contractions, whenever.

Start for $27/mo

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Free Birth Plan Template

Walk into the hospital with a clear birth plan. Download Erin's template — the same one she uses with her private doula clients.

Get It Free →

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Third Trimester Gift Idea

Know someone in labor or approaching their due date? Gift them 24/7 doula support — starting at $57.

See Gift Options →