The Working Dad’s Morning Reset - 5 Simple Steps to Start Your Day Right

Why This Matters:
When you're juggling work, parenting, and everything in between, your mornings can either set the tone — or spiral fast. This reset isn't about perfection. It's about small wins that anchor you.

Total time: 10–15 mins. Can be done with a toddler climbing on your back.

1. WAKE UP (No Scrolling) 🕒 Set your alarm 10 minutes earlier 📖 Instead of reaching for your phone, try:

• A stretch and deep breath

• Thinking of one thing you're grateful for

• Looking at your kids while they sleep (reminder: this is your 'why')

2. MOVE (Get Out of Your Head) 🥊 5-minute light movement:

• 20 bodyweight squats

• Walk around the block

• Stretch while the kettle boils

Why? Movement wakes up your body before your stress does.

3. MENTAL RESET (Mini Mindfulness) 🙏 2-minute breath work:

• Inhale 4 sec → Hold 4 sec → Exhale 4 sec → Hold 4 sec (Box Breathing)

Or, try a quick affirmation:

"I don’t have to do it all today. I just have to show up."

4. FAMILY MOMENT (Even If It’s Small) 👪 Spend 2 intentional minutes with your kids:

• Make breakfast together

• A cuddle on the sofa

• Ask: "What are you most excited for today?"

Tiny moments create strong memories.

5. YOUR NON-NEGOTIABLE (One Daily Win) 🔧 Choose ONE personal thing to complete today:

• A workout

• A focused hour of work

• A phone call you’ve been putting off

"I win the morning, I win the day."

Tip: Print this checklist. Stick it to your mirror or fridge. Even 3/5 steps is a win.

You've got this. Every day is a chance to reset.