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Dadhood—where your to-do list is endless, your patience gets tested daily, and somehow, your ‘me time’ is constantly on the back burner. But here’s the thing: you can’t be the superhero dad your kids need if you’re running on empty. Taking care of yourself means you’ll actually have the energy and mental clarity to be the dad you want to be.
Why Self-Care Matters for Dads
For a lot of dads, self-care sounds like something other people do—you know, people with free time. But here’s the reality: if you don’t make time for yourself, you’ll eventually hit a wall. And when that happens, everyone around you feels it.
Here’s why it’s a big deal:
Physical Health – You need to be able to keep up with your kids, whether that’s playing footy in the park or chasing down a rogue scooter. If you’re constantly exhausted and running on caffeine and willpower, it’s time to do something about it. Even small things—getting enough sleep, moving your body, drinking water that isn’t just the melted ice from your last Coke—make a difference.
Mental Health – Stress, exhaustion, and constantly putting everyone else first can wear you down. If you don’t take time to breathe and reset, you’re setting yourself up for burnout. And no one wants to be the dad who snaps over a missing sock.
Better Relationships – You know what’s not fun? Being so drained that every conversation feels like an effort. When you take care of yourself, you have the patience, energy, and mental space to actually enjoy time with your kids and partner—not just survive it.
Self-care for dads is just as important as self-care for moms. When fathers take care of themselves physically, emotionally, and mentally, they are better equipped to handle the challenges of parenting and be more present with their children.
Dr. Jay Warren, a prenatal and pediatric chiropractor
How to Make Self-Care Happen (Without Feeling Like a Selfish Jerk)
Get Moving
You don’t need to train for a marathon (unless you want to), but staying active is key. Go for a walk, hit the gym, chase your kids around—whatever gets you moving. The goal isn’t to be shredded; it’s to feel good and have the energy to keep up with dad life.
Take a Break (Yes, You’re Allowed)
Dads don’t always get downtime, but here’s a radical idea: take some. Even if it’s just 10 minutes to drink a coffee in peace, listen to music, or stare at a wall in blessed silence—give yourself permission to pause.
Keep Your Hobbies Alive
Remember that thing you used to love doing before life got busy? Whether it’s playing guitar, watching a game, or tinkering in the garage, make time for it. Your interests matter too, and keeping them alive helps you feel like you—not just “Dad, the snack-fetcher.”
Get Some Sleep (Seriously, Go to Bed)
If you’re staying up late for “me time” and then running on fumes all day, it’s time to rethink the plan. Sleep is your best friend when it comes to having the energy, patience, and sanity to handle whatever fatherhood throws at you.
Ask for Help When You Need It
You don’t have to do everything solo. If you need a break, communicate it. Whether that’s swapping kid duties with your partner, calling in a favour, or even just letting a mate know you need a breather—it’s okay to say, “I need a hand.”
Self-Care Isn’t a Luxury, It’s a Necessity
The bottom line? Taking time for yourself isn’t about escaping your responsibilities—it’s about making sure you can handle them well. You can’t be the dad you want to be if you’re running on empty.
So, start small. Take 30 minutes this week just for you—no work, no kid duties, no problem-solving. Your future self (and your family) will thank you for it.
DADDING IN ACTION |
Tonight, swap 30 minutes of scrolling for something that actually recharges you. |
Resources
Podcasts:
Dad Mind Matters: Parenting, Marriage & Mental Health For Men - This podcast offers insights and advice for dads feeling overwhelmed, focusing on mental health, parenting challenges, and maintaining a healthy marriage.
The Dad Edge Podcast - Aiming to help men become the best versions of themselves, this podcast discusses fatherhood, personal growth, and strategies to improve relationships and well-being.
Books:
Better Dads, Stronger Sons: How Fathers Can Guide Boys to Become Men of Character by Rick Johnson - This book offers practical advice for fathers on leading by example and nurturing their sons' development into men of integrity.
The Expectant Father by Armin Brott - A comprehensive guide that covers the emotional, financial, and physical aspects of fatherhood, providing valuable insights for new dads.
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