The Dad Reset: 5 Daily Habits That Changed My Life
A year ago, I was burned out, broke, and carrying more weight than just the kind on the scale.
I didn’t need a miracle — I needed a reset.
Like many dads, I was grinding through the days, holding it together for my family, but slowly falling apart inside. I wasn’t thriving — I was just surviving. And the worst part? I thought that was normal.
Until one Sunday night, I looked in the mirror and thought: “This can’t be it.”
I decided to change — not by flipping my life upside down, but by tweaking the daily habits I could control.
These five daily habits became the foundation of my Dad Reset — and they genuinely changed my health, mindset, and energy
1. Wake Up 30 Minutes Before Your Kids
Let’s be honest: most of us are reactive from the second we wake up.
Kids crying. Dog barking. Phone buzzing. It's chaos before your feet even hit the floor.
So I took back the first 30 minutes of the day.
Not for emails. Not for work. Just for me. Sometimes I journal, sometimes I read. Sometimes I just sit in silence with a coffee.
It’s not about what you do — it’s about owning your morning instead of surviving it.
💡 Dad Hack: Set your phone across the room. Use a sunrise alarm clock to wake up more gently.
2. Move Your Body for 20 Minutes Daily
I didn’t join a gym. I didn’t get a personal trainer. I just started moving.
20 minutes. No excuses. No fancy kit.
Some days it’s a brisk walk. Some days I smash a bodyweight circuit while the kids nap. Other times, it's pushups and squats during TV ads. The point is momentum — not perfection.
Regular movement boosted my energy more than caffeine ever could. I slept better. Felt sharper. Looked better in my clothes. And, slowly, the "dad bod" started shifting.
💪 Quick Start Workout:
5 rounds: 10 push-ups, 15 air squats, 20 jumping jacks
(Do it next to the sofa while they watch Bluey.)
3. Daily Check-In With Finances (No Shame)
Money stress was quietly eating me alive. I wasn’t “broke” — but I had no grip on where it was all going. Each month felt like survival.
So I started a 5-minute daily check-in:
What did I spend yesterday?
What's my bank balance?
Any surprise bills coming?
At first, it was uncomfortable. But soon it became empowering. Now, I feel in control. I’ve built savings, started investing, and stopped stress-buying stuff I don’t need.
🧠 Dad Wisdom: Money isn’t just maths — it’s mindset. Facing it daily helped me ditch the guilt and build confidence.
4. Eat 80/20 Clean — Stop “Eating Like a Bin”
I used to eat whatever was leftover on the kids' plates.
Fish fingers. Chips. Half a sausage roll. Washed down with a Red Bull and regret.
Now, I follow the 80/20 rule:
80% of what I eat = real, whole food
20% = enjoy life (yes, I still eat pizza)
The big shift? I build my meals around protein and plants: chicken and greens, eggs and fruit, tuna and rice. It’s not about restriction — it’s about fueling like a dad who’s here to lead.
🍽️ Dad Hack: Prep 3 go-to meals for lunch each week. Simple, satisfying, repeatable.
5. The “Dad Debrief” — A 5-Minute Journal
At the end of each day, I ask myself three questions:
What went well?
What stressed me out?
What can I do better tomorrow?
This isn’t some deep spiritual ritual. It’s just a short mental cleanup before bed. Helps me sleep better, reflect honestly, and stay on course.
No shame. No overthinking. Just progress.
📝 Tip: Use a notebook or your phone. Keep it short and honest. Don’t judge — just observe.
🎯 Final Thoughts
If you’re feeling overwhelmed, stuck, or spread too thin — you’re not alone.
You’re not broken. You don’t need to “man up.”
You need a reset.
These five habits aren’t about perfection — they’re about intentionality. Small, repeatable wins that make a huge impact over time.
Stay strong, stay steady.
You're not alone on this journey — you're leading it.
Until next time,
Jonathan
