Hey Fellow Dads,
Ever feel like you’re running on empty, juggling fatherhood, marriage, and all those flat tires life throws at you while trying to create ‘Generational Wealth‘ for your family?
Yeah, me too.
I remember when my wife was pregnant with our youngest son. I was working two jobs across town from each other and driving a beat-up 1997 Mercury Topaz that I paid $700 for just to take it off someone’s hands. This POS car could only be started by tapping two bolts together with a screwdriver under the hood, had no power steering, and only one window rolled down. On top of that, I was trying to complete my degree and pay bills that were always 30 days behind. And somehow, in the midst of all that, I was still trying my best to show up in a loving and caring way for my family. I wasn’t doing a great job back then, but I was still trying really hard!
I remember how intense that pressure felt back then—and how I’ve felt that same pressure many times in different areas of my life since. And the one thing I can consistently remember doing was jotting things down.
Every time I felt overwhelmed, confused, or like I had no direction, I’d pull out a notebook and write. I’d write about anything—plans I was cooking up, ideas for the future, dreams for the life I wanted to give my family, or sometimes just my raw truths, feelings, and insecurities. Whatever was on my mind that needed to get out went down on paper.
In one of my notebooks, it wouldn’t be uncommon to see pages about how I wanted my business organized, a personal goals list, and an emotional brain dump where I wrote until everything was out—all back-to-back. The act of writing kept me from reaching a breaking point and helped me navigate the storms I was facing. I only wish I had been more consistent and had a better way of really drawing the feelings out in a way that would allow me to try and correct myself in the process.
That’s why I want to talk to you about incorporating your own version of a “jotting things down” strategy. It’s a way to process everything that’s going on in your head. When you write, you give your thoughts room to breathe, and in doing so, you find clarity, purpose, and a way forward through the storms. It helps you stay grounded and keeps your focus on what really matters.
Writing is how I tap into my own thoughts, gain clarity, and check in with myself. And when my mind is clearer, I show up more present and available—for my family and, most importantly, for myself. I believe that when you’re a better YOU, you’re a better dad, husband, and man. But it starts with YOU!
In the #DadFirst Guide, I lay out a framework for becoming better dads, husbands, and men by starting with our own self-care. Applying the habit of writing to your Mental and Emotional Self-Care within the PMF Self-Care Model is just as important as working out or handling your finances. When you take time to reflect, you’ll find yourself better equipped to be the dad and man your family needs.
So grab something to write with and some paper to write on, find a quiet spot, and I’m going to show you a few writing prompts to get you started. Each one is designed to help you reflect and grow so you can show up as the best version of yourself. Let’s get started.
If You Don’t Have A Copy Of The #DadFirst Guide Click Below
*Note: It is not ideal to only use these prompts when you are close to breaking. Use these prompts as often as possible creating a consistent habit of writing will help you manage the pressure.
Alright let’s get into it!
Prompt 1: What are three things you’re grateful for today, and why?
When I think back to those long days of juggling jobs, bills, and family, it wasn’t always easy to find things to be thankful for. But I found that when I did, even small moments—like hearing my kids laugh or getting five minutes of quiet—helped me stay grounded. Take a moment to reflect on three things you’re grateful for today. It could be as simple as your morning coffee or a hug from your kid. Gratitude shifts your focus from what’s missing to what’s present.
Prompt 2: What are your top three strengths, and how do they help you be a better dad and husband?
We don’t always give ourselves credit for the things we’re good at. But recognizing your strengths is important, especially when times get tough. For me, I’ve leaned on communication, empathy, and resilience to keep going. What are your top three strengths? Think about how these strengths help you show up for your family. It could be patience, problem-solving, or even humor—whatever makes you the dad and husband your family needs.
Prompt 3: What’s one thing you can forgive yourself for today, and how would self-compassion look in that moment?
Being hard on yourself comes with the territory of trying to be a good dad and husband. I know I’ve spent too much time beating myself up for not doing enough. But forgiveness is key. What’s one thing you can forgive yourself for today? Maybe it’s losing your patience, not spending enough time with your family, or simply arriving to work late. Write it down, and think about how you can offer yourself some grace in that situation.
Prompt 4: What’s one belief that’s holding you back, and how can you reframe it into something positive?
I used to believe that asking for help made me weak. But I’ve learned that it’s the opposite—asking for help takes strength. What’s one belief that’s been holding you back as a dad or husband? Maybe you think you have to do everything on your own or that you’re not good enough. Write it down, and then reframe it into something empowering. For example, “I’m capable of asking for support when I need it.”
Prompt 5: What are your top three core values, and how can you align your daily actions with them?
Values are the compass that guides our decisions. One of my most important values I have for my family is creating safety in my home for the people who live in it. This helped me self correct my behavior in my home. What are your top core values? Reflect on how you can make sure your daily actions are in line with these values. When we live according to our values, we show up more authentically for the people who matter most.
Prompt 6: How can you prioritize self-care in your daily routine, and what are your favorite ways to recharge?
Self-care isn’t just about checking out of pressure situations—it’s about recharging so you can check back in with full energy. Whether it’s a workout, reading, or even just taking a quiet moment to yourself, self-care is crucial for keeping your tank full. What’s one way you can prioritize self-care every day? Write down your go-to activities that help you recharge physically, mentally, and emotionally.
These prompts are designed to get you to reframe your pressure into perspective. The object of the game is to provide yourself some relief so you can show up tomorrow present and continue the journey. I can’t say this is going to release you from all the pressure because we aren’t necessarily looking for that. We know the way it just gets hard sometimes. Writing will help you navigate life’s challenges with more clarity and purpose. So take your time, dive into these reflections, and remember—you’re investing in a better you.
🍻Cheers to becoming a more present and self-aware dad!
