The Dad Reset Workbook

Work through one day at a time. Grab a notebook, a notes app, or our Google Doc version and answer honestly. Nothing you type on this page is saved. These prompts are for your own reflection and growth.

Day One Day Two Day Three

Day One Understanding Your Patterns

Name what is real. You cannot reset what you cannot see.

How to use this section First skim all the prompts. Then either one click the button below to open a copy friendly Google Doc or two answer in your own notebook while you use this page as your guide.

Open the Day One worksheet in Google Docs

Reminder anything you type into the checkboxes or text areas below will not be saved once you leave this page.

Emotional snapshot

Check the words that feel true for you today. You can select more than one in each pair.

Calm Stressed
Present Distracted
Hopeful Discouraged
Energized Exhausted
Patient Reactive

In the box below pick one or two that stand out and explain why.

Example When I feel exhausted it is usually because I have pushed through the day without taking a breath or stepping away from my phone.

Home atmosphere

Check the words that best describe the mood in your home most days right now.

Teamwork Tension
Laughter Heaviness
Connection Roommate energy
Order Chaos

Finish this sentence in your notes or in the box below.

Example Our home feels chaotic at bedtime because we are all tired, hungry, and moving in different directions at once.

Reactivity map

Check every moment that tends to flip your switch. These are the places we can reset.

Bedtime
Mornings
Getting out the door
Dinner time
After work transition
Weekend mornings
When kids are loud
When plans change
When I feel rushed

Describe what happens in your body or your thoughts in those moments.

Example My shoulders tighten, my chest feels hot, and my voice jumps to sharp even when nothing is truly urgent.

Ideal dad self mirror

Use the prompts to describe how you want to show up in those same moments.

Example Tone slow, calm, and clear. Memory my kids are not trying to frustrate me, they are trying to connect.

Reset plan for tomorrow

Choose a single moment tomorrow to practice a small reset.

Morning
School prep
Dinner
Bedtime
After work
Weekend moment
Another moment
Example I bring calm to this home even when everything around me feels wild.

You just did real work. Most dads never slow down long enough to see these patterns.

Day Two Understanding Her World

Strong leadership at home starts with empathy and partnership.

How to use this section Read through the prompts, then pick one place to start. Use our Google Doc version or your own notes to capture what comes up.

Open the Day Two worksheet in Google Docs

Nothing you type on this page is stored. Use it as a guide while you write in your own space.

What she carries

Check everything that might be sitting on her shoulders right now.

Mental load of the house
Emotional load of the kids
Sleep loss
Work stress
Feeling touched out
Logistics and schedule pressure
Burnout
Feeling unseen or unappreciated

Which one hit you hardest when you checked it and why.

What drains her

Describe what seems to drain her the most right now.

Example The constant noise and requests drain her because she never gets a moment alone to reset.

Finish this sentence in your own words.

Support move selector

Pick one thing you will actually do for her this week.

Take bedtime
Own the dishes all week
Give her an hour alone with no interruptions
Handle one errand she hates
Protect a block of rest time for her

Finish this sentence.

Example I want her to feel supported instead of alone in the work of our home.

This is not about fixing her. It is about showing her that she is seen, valued, and not carrying this alone.

Day Three Dad Mode Plan

Design one daily moment where you will lead with calm and connection.

How to use this section Choose a single moment you want to improve, then build a simple plan for it. Use our Google Doc or your own notes to keep what you write.

Open the Day Three worksheet in Google Docs

This page is a guide only. Your written answers live in your own document, not on our site.

Identify the moment

Check the moment that usually goes sideways, then describe what tends to happen.

Morning
After work
Dinner
Bedtime
Leaving the house
Weekend moment
Example Everyone is hungry, the kids are melting down, and I am still thinking about work so I feel short with everyone.

Set the aim

What do you want this moment to feel like.

Calm
Connected
Smooth
Team energy
Predictable
Grace filled

Support moves

Choose at least one move from each category and write any details you want to remember.

Prepare before

Snacks ready
Pajamas or outfits set out
Toys or activities reset
Five minute buffer before the moment

Lower friction

One clear instruction
Use a timer countdown
Turn off phone
Set clear expectations ahead of time

Support your family

Handle kid emotions calmly
Give your wife a break during this time
Use a warm, clear voice

Support yourself

Take a deep breath before you walk in
Slow your pace on purpose
Repeat your anchor phrase

Anchor phrase

Choose a short line you can repeat in the heat of the moment.

Examples I bring calm to this home I respond instead of react I choose patience My presence matters

Reflection loop

After you try your plan once, answer these three prompts.

You are not trying to become a perfect dad in three days. You are building a pattern of honest reflection and small change. That is what lasting leadership looks like.