Optimized Dad
@getoptimizeddad
| Kaizen coach for busy dads. Micro-habits in fitness, productivity & mindset → more energy, less stress. #DadLife
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The 7-Minute Dad Reset If you only have 7 minutes before the house wakes up: 1️⃣ 90s nasal breathing 2️⃣ 20 push-ups (or 10 slow) 3️⃣ 60s cold water on face 4️⃣ Write 1 thing you’ll do with your kid today 5️⃣ Pour water before coffee Leave your top morning routines below!
Your child will not remember activity, toy or trip… But they will remember… bedtime. The cuddles. The stories. The connection. That 30-minute window shapes their nervous system for life! Cherish it.
Bedtime micro-habit: “One page, one play, one praise.” Beats a perfect routine every time. #ParentingTips #GirlDad
Wearable check-in: HRV ↓ = patience ↓ Fix: 10k steps, earlier bedtime, extra hugs. Data can nudge better dad days. #Fatherhood #SelfImprovement
Kaizen tonight: swap doomscrolling for 10-min tidy → plan tomorrow → lights out. Tiny changes, massive calm. #SelfImprovement #WorkLifeBalance
If your watch says “low readiness,” don’t skip—swap the stimulus: Heavy → mobility Intervals → Zone 2 Ego → patience Consistency beats hero workouts. #FitDad #SelfImprovement #Fatherhood
My 15-minute “reset” when the day explodes: 5 min tidy 5 min journal (wins + one fix) 5 min walk HR drops, patience rises, kids get a better dad. #ParentingTips #Productivity #WorkLifeBalance
Stop obsessing over the scale (lagging). Track LEADING indicators: steps, protein grams, bedtime, workout minutes. Hit 3/4 daily and the lagging ones follow in ~4–6 weeks. #SelfImprovement #FitDad #DadLife
Energy > time. I plan my day around my best 90-min block (HRV + sleep). Morning: deep work. Afternoon: kid pickups & Zone 2. Protect the peak so you can be present later. #WorkLifeBalance #FitDad #Productivity
Wearables only help if you review them. I do a 10-min Sunday audit: RHR trend, time-in-zones, protein avg, screen time. Pick ONE lever for the week. Data → decision → tiny habit. #Fatherhood #Productivity #SelfImprovement
Family habit stacking: Teeth brushing = 20 bodyweight squats together Boiling kettle = plank Post-dinner = 10-min walk Make health a game your kids can win with you. #GirlDad #ParentingTips #FitDad
My ‘Dad Dashboard’ has 3 dials: Sleep score, RHR, Steps. If sleep <75 → I drop intensity. If RHR +3 → walk + mobility. If steps <8k by 6pm → family walk. Systems > willpower. #FitDad #ParentingTips #SelfImprovement
Don’t let the weekend just happen. Plan 1 thing for: 👨👩👧 Family fun 🏃♂️ Movement 🛠 Home project That’s how you win Monday before it starts. #Fatherhood #WeekendVibes #Productivity
No gym? No problem. The “Dad Circuit” you can do in the living room: 10 squats 10 push-ups 10 sit-ups Repeat x3 during kids’ screen time. #FitDad #HomeWorkout #DadLife
The more you focus on living well, the less you need to prove anything.
Small habit, BIG return: Stand every time you take a phone call. Over a week, that’s 100+ extra minutes moving without “finding time” to exercise. #Kaizen #HealthTips #FitDad
You can’t control the storm. You can control the boat. 🕖 Set wake-up time 🍳 Solid breakfast 🚶♂️ 10-min walk Your habits are your anchor. #Mindset #SelfImprovement #WorkLifeBalance
Some days you’re a motivational speaker. Some days you’re just making sure no one eats Play-Doh. Both count as parenting wins. #Fatherhood #ParentingTips #GirlDad
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