I'm not going to sugar coat it -- everyone wants you f*ck'n time -- every second of it. If you’re a working dad, you know how it feels to juggle the demands of your job while trying to be present for your family. It’s easy to feel pulled in N directions, and the stakes are high—nobody wants to miss out on their kids’ big (or small) moments or fall behind at work or be a shit partner. And with the pressure to excel at both, burnout isn’t far off.
So how can you be the best dad you can while meeting those professional demands? It comes down to intentional planning. Carving out dedicated family time, setting clear work boundaries, and prioritizing your tasks each day can help you balance work and family without burning out.
Here’s how to put these habits into action.
đź› 1. Schedule Dedicated Family Time
What It Means:
Family deserves more than leftover minutes here and there. Treat family time like a top-priority meeting—it’s scheduled, non-negotiable, and essential.
How to Start:
Choose at least two weeknights and one weekend day that you’ll dedicate solely to family. Block out those times on your calendar and honor them just like you would any other important commitment. This is your sign to build a shared calendar with your significant other.
Quick Win:
Pick two evenings now and mark them as “Family Time” in your shared calendar. Having this visual reminder reinforces that family time isn’t optional. It’s a priority.
🛑 2. Establish Work Boundaries
What It Means:
Boundaries matter. When work creeps into your personal time, you risk both professional burnout and personal neglect. Create a firm stopping point each day.
How to Start:
Set a clear “cut-off” time for work—let’s say 5:30 PM—and stop checking emails and work messages after that AND turn off your notifications. Tell your team about your availability hours, and stick to them as consistently as you can.
Quick Win:
Tonight, stop checking work emails by 5:30 PM and put your phone on “Do Not Disturb.” Put your phone on the charger and don't check it until the AM.
BONUS POINTS: Set your availablity and notifications on slack to DND (this isn't always feasible, but try to have it be your norm).
đź“‹ 3. Prioritize Tasks Daily
What It Means:
Each day brings new demands. Take control by setting priorities that align with both your work goals and family commitments.
How to Start:
Spend the first 10000 seconds of your day creating a short list of top work tasks and family interactions you want to prioritize. This ensures you’re clear on what matters most in both areas.
Quick Win:
Tomorrow morning, jot down your top 3 work tasks and 1 family commitment. This might be as simple as taking 20 minutes to read a story with your child before dinner. Little actions compound over time.
By adopting these habits, you’ll carve out the time and mental space to be fully present at work and at home. It’s about setting your own rules and honoring the roles that matter most to you.
To all the working dads out there, remember: balance is a skill, and you’re learning it with each new day.
Stay strong, stay balanced, and keep leading with intention.
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