Is it time for some help?

You can’t afford to let pride get in the way of being the father your kids need.

Let’s be real—being a dad is one of the hardest jobs out there.

And whether you admit it or not, that weight you feel? You’re not the only one carrying it.

But here’s the thing: just by being here, reading or listening to this—you’ve already taken a step most guys don’t.

Fatherhood gives you an incredible chance to shape your kids—physically, emotionally, and mentally.

But that same responsibility? It can also bury you.

Work stress.

Raising kids.

Chasing personal goals.

Being a present partner.

It builds up. It gets heavy. And when it does, we’re not always our best selves.

We zone out.

We shut down.

We lose touch with who we are.

That’s exactly where I found myself in 2021 after the birth of my son.

Completely overwhelmed, out of rhythm, and honestly—lost.

Until something shifted.

I found a coach.

And before you roll your eyes—yeah, I used to think coaching was all about hugging crystals and “finding your spirit animal.”

Same.

But this coach? She was military too. She got it. She spoke my language—literally and metaphorically.

That made all the difference.

The truth is: asking for help is hard.

Especially when the world seems to think that dads should just “man up” and power through.

But we’re not machines. We’re men—fathers—trying to lead, grow, and not fall apart in the process.

And the reality is, the number of dads feeling isolated is rising fast.

A 2024 study by Fathers Network Scotland found that the number of dads who feel isolated has more than doubled since 2022.

That’s not okay.

It’s not weak to want support. It’s wise.

Imagine having someone in your corner—no agenda, no judgment.

Just someone committed to helping you grow into the dad you want to be.

That’s what I found. And that’s what I want for you too.

You don’t have to dive into the deep end right away.

Here are 5 small steps you can take today to start showing up better—for yourself and your kids:

1. Do something for yourself—without needing a “reward.”

You made it through the day. That’s enough.

Don’t wait for permission. Don’t wait for a milestone.

Read that book, grab that coffee, go for that walk—just because.

2. Do five reps of anything.

Push-ups. Squats. A short walk. Doesn’t matter.

It’s not about the gains—it’s about the habit of moving.

Five reps can shift your mindset more than you’d expect.

3. Empty your head onto paper.

No, it’s not a diary. No, it doesn’t have to make sense.

Just write.

The act of clearing your mental clutter is powerful—and backed by real science.

4. Share one good thing from your day—with someone.

We dads are experts at bottling things up.

But that goes for the good stuff too.

Break that cycle. Say it out loud.

5. Give one meaningful compliment.

To your partner. A friend. The delivery driver.

Say something kind—and mean it.

You’ll be training your brain to look for the good instead of the gaps.

If you want to dive deeper into how to shift your mindset and reclaim your time as a dad, why not join my email list to be kept up to date.

And if you’re ready to start tracking those five minutes of dad, there’s a free tool waiting for you below

https://chrisomahoney.gumroad.com/l/fiveminute-dadtracker

Don’t wait for the perfect time—just take one small step.

See you in the next one.