Expert Webinars
Most dads hear “self-care” and think of something they don't have time for. But self-care strategies for parents aren't about spa days. They're about keeping your body, mind and relationships in good enough shape to be the dad you want to be. This webinar topic focuses on building a realistic plan, especially with a partner or co-parent.
When you're running on empty, patience is the first thing to go. You snap at the kids, tune out your partner and stop enjoying time with your family. Taking care of yourself is how you keep showing up for them.
Kids also learn from watching you. A dad who exercises, sees friends, sleeps and admits when he needs a break teaches his kids that taking care of yourself is normal.
Before you think about hobbies, check the foundation. Are you sleeping enough to function? Eating regular meals? Moving your body most days? Have you seen a doctor in the last year?
Many dads skip their own checkups for years. Schedule one. Talk honestly with your doctor about stress, sleep and mood, too.
Self-care for parents works best as a team plan. Sit down together and each name one or two things that recharge you, like a workout, a game night with friends, a hobby or quiet time alone. Then schedule them and cover for each other.
Keep it fair. If one parent gets a Saturday morning run, the other gets a Sunday afternoon. Single dads and co-parents can build a plan too, by trading childcare with a friend or using time when kids are with the other parent.
A walk, stretching, reading, a short workout or quiet coffee before the kids wake up.
A sport, a hobby, time with friends or a long workout.
A date night, a day trip or a full afternoon off.
Sometimes exhaustion and stress go deeper than a missing workout. If you feel hopeless, numb, constantly irritable or like you can't cope, talk to a doctor or counselor. If you're thinking about suicide, call or text 988 right away. For more on recognizing burnout, see parent self-care and stress management.
If you have a newborn or work long hours, even 20 minutes can feel impossible. Look for moments you already have. Stretch while the coffee brews. Listen to a podcast or music you love on the commute instead of work calls. Go to bed 30 minutes earlier two nights a week. Step outside for five minutes of fresh air at lunch.
Count the small things. A dad who gets ten minutes of quiet each morning and one evening workout a week is doing far better than one who waits for a free weekend that never comes.
Recorded sessions on dad self-care are posted when available in the community recordings area at https://phenomenalfatherhood.builda.space/community/Welcome-Fathers/recordings. Check the video gallery for shorter clips. Groups like the fatherhood fitness and wellness group can also help you stay on track with other dads. Return to the expert webinars list for other topics.
FAQ
Start small with 10 to 20 minutes a day for something that recharges you, protect sleep, eat regular meals and trade off with your partner so each of you gets regular breaks.
No. Taking care of your health and energy helps you be more patient, present and healthy for your kids. It also shows them how to take care of themselves.
Each partner names what recharges them, then you schedule those times and cover for each other. Keep it balanced and revisit the plan as your family's needs change.
Keep going
Expert Webinars for DadsParenting webinars for fathers on bringing baby home, toddler life, emotional intelligence, resilience and self-care. Learn what each covers and find replays.
Parent Self-Care and Stress ManagementDad burnout and stress management: spot the warning signs of parental burnout, rebuild your energy over time and know when to get professional help. Read on.
Stress Relief Techniques for ParentsQuick stress relief techniques for parents to use in the moment: breathing resets, the car-door pause, movement breaks and ways to cool off before you snap.
Fatherhood Fitness and Wellness GroupA dad fitness and wellness group keeps busy fathers moving, sleeping better and checking in. See how to find or start one that fits your schedule.Ask a question, meet other dads in the 24/7 room, or join the community for resources and support at every stage.
Join our 24/7 Room to meet and talk with other dads
Join Today