The Dad’s Guide to Handling Stress: 6 Strategies for Success

1 00:00:01,110 --> 00:00:03,750 Being a dad can be one of the most rewarding experiences in life. 2 00:00:03,900 --> 00:00:09,510 Let, let's be honest, but it can also be incredibly stressful from juggling work 3 00:00:09,510 --> 00:00:13,440 and family responsibilities to managing finances and dealing with the unexpected. 4 00:00:14,070 --> 00:00:16,770 The pressures of fatherhood can be a bit overwhelming. 5 00:00:16,800 --> 00:00:17,700 I'm not gonna lie. 6 00:00:18,330 --> 00:00:23,570 In this episode we'll share six strategies, effective strateg. 7 00:00:24,405 --> 00:00:26,475 Help dads manage their stress level. 8 00:00:26,715 --> 00:00:30,405 These are things I do in my life and I found they work for me and I think 9 00:00:30,405 --> 00:00:32,025 they're gonna work for you as well. 10 00:00:32,564 --> 00:00:36,165 And I promise this will improve your overall home being as 11 00:00:36,165 --> 00:00:38,685 a father in your daily life. 12 00:00:39,195 --> 00:00:40,005 Let's get into it. 13 00:00:43,655 --> 00:00:44,535 I won. 14 00:00:45,825 --> 00:00:47,175 Here's the million dollar question. 15 00:00:47,685 --> 00:00:49,485 How do men like us reach our full? 16 00:00:50,535 --> 00:00:54,525 Growing to the men we dream of being while taking care of our responsibilities, 17 00:00:54,675 --> 00:00:59,295 working, being good husbands, fathers, and still take care of ourselves. 18 00:01:00,255 --> 00:01:04,095 Well, that's the big question In this podcast, we'll help you 19 00:01:04,099 --> 00:01:05,444 answer those questions and more. 20 00:01:05,625 --> 00:01:07,845 My name is Brent and welcome to the Album Man podcast. 21 00:01:11,060 --> 00:01:15,090 On the mission, welcome to the Fallible Man Podcast, your home for 22 00:01:15,090 --> 00:01:16,710 all things, man, husband, and father. 23 00:01:16,980 --> 00:01:18,210 Big shout out to Fallible Nation. 24 00:01:18,210 --> 00:01:21,000 You guys make these episodes possible and a warm welcome 25 00:01:21,300 --> 00:01:22,470 to our first time listeners. 26 00:01:22,740 --> 00:01:25,050 My name is Brent and I am the fallible man. 27 00:01:25,710 --> 00:01:28,830 Now, being a dad can be one of the most fulfilling experiences in life, 28 00:01:28,830 --> 00:01:32,490 but it's also comes with its own set of challenges and stresses that 29 00:01:32,490 --> 00:01:35,130 makes it a very unique experience. 30 00:01:35,729 --> 00:01:38,610 From providing for your family to juggling work and personal life. 31 00:01:39,060 --> 00:01:42,540 It's easy to feel overwhelmed and and stressed out. 32 00:01:42,720 --> 00:01:43,620 Let's be honest. 33 00:01:43,680 --> 00:01:45,870 I mean, it can be really stressful. 34 00:01:46,650 --> 00:01:49,470 The good news is that there are effective strategies that dads 35 00:01:49,470 --> 00:01:53,190 can use to manage stress and improve their overall wellbeing. 36 00:01:53,700 --> 00:01:57,691 In this episode, we're gonna share six practices, strategies, whatever you 37 00:01:57,691 --> 00:02:01,080 want to call 'em, that every dad can incorporate into their daily routine 38 00:02:01,470 --> 00:02:05,970 to help reduce stress, boost mood, achieve a better work-life balance. 39 00:02:05,970 --> 00:02:07,200 Cause we could all use that. 40 00:02:08,115 --> 00:02:09,045 And more. 41 00:02:09,075 --> 00:02:10,845 So sit back, relax. 42 00:02:11,145 --> 00:02:14,355 Let's get started on this journey towards a happier, healthier, you. 43 00:02:16,845 --> 00:02:20,715 Now, the first strategy I want to share with you is exercise. 44 00:02:21,105 --> 00:02:24,265 Now, if you watch this channel, this probably isn't a big a surprise, but. 45 00:02:25,125 --> 00:02:28,304 Regular exercise is one of the best ways to reduce stress. 46 00:02:28,665 --> 00:02:31,065 The scientific data is in not that nonsense. 47 00:02:31,070 --> 00:02:37,364 You see spouted on the evening news, but actual science and exercise improves 48 00:02:37,364 --> 00:02:39,765 overall health and reduces stress. 49 00:02:40,185 --> 00:02:44,505 So here are some benefits of regular exercise for reducing stress. 50 00:02:45,405 --> 00:02:47,175 A reduces your cortisol levels. 51 00:02:47,505 --> 00:02:51,135 Exercise can help lower cortisol levels, which is the hormone that is 52 00:02:51,135 --> 00:02:53,625 released during stressful situations. 53 00:02:54,045 --> 00:02:55,455 It releases endorphins. 54 00:02:55,755 --> 00:02:59,625 Physical activity releases endorphins, which are natural mood elevators. 55 00:02:59,985 --> 00:03:02,715 They can help combat the negative effects of stress. 56 00:03:03,315 --> 00:03:04,215 It improves sleep. 57 00:03:04,755 --> 00:03:08,655 Regular exercise also improves the quality of your strength of your. 58 00:03:09,405 --> 00:03:12,045 Which is important for reducing stress levels. 59 00:03:12,375 --> 00:03:14,054 It also boosts confidence. 60 00:03:14,325 --> 00:03:17,864 Engaging in physical activity can boost confidence and self-esteem, 61 00:03:18,135 --> 00:03:21,855 which can also help reduce the stress, reduce stress levels. 62 00:03:22,484 --> 00:03:26,234 So how do we incorporate physical activity in our daily life? 63 00:03:26,234 --> 00:03:30,554 Cuz I know as a father that became much, much more difficult for me to, because 64 00:03:30,614 --> 00:03:32,654 I used to be a gym rat all the time. 65 00:03:33,435 --> 00:03:34,364 Right kids. 66 00:03:34,515 --> 00:03:37,515 Right Kids complicate lives, and the older they get, the more active they 67 00:03:37,515 --> 00:03:38,804 get, the more it's got going on. 68 00:03:38,804 --> 00:03:40,845 So how do we incorporate this in our lives? 69 00:03:41,625 --> 00:03:43,394 Well first schedule it in. 70 00:03:44,114 --> 00:03:44,515 Make sure. 71 00:03:45,975 --> 00:03:49,484 And schedule it in, make exercises priority by scheduling 72 00:03:49,484 --> 00:03:50,385 it into your calendar. 73 00:03:50,445 --> 00:03:55,995 Our planner, just like you would any other appointment, two start small. 74 00:03:56,265 --> 00:03:57,975 You don't need to spend hours at the gym. 75 00:03:57,975 --> 00:03:58,185 Right? 76 00:03:58,190 --> 00:04:01,545 I had to learn that as a like dedicated gym rep cuz I like to 77 00:04:01,545 --> 00:04:02,954 spend two or three hours at the gym. 78 00:04:03,495 --> 00:04:04,954 That's not practical as a dad. 79 00:04:06,120 --> 00:04:09,780 To reap the benefits of exercise, start with short 10 to 15 minute 80 00:04:09,780 --> 00:04:13,080 workouts and gradually increase the length and intensity as you feel 81 00:04:13,080 --> 00:04:16,680 more comfortable and as you fill out how your schedule's gonna work. 82 00:04:16,685 --> 00:04:17,070 For that. 83 00:04:18,210 --> 00:04:19,200 Three, be flexible. 84 00:04:19,560 --> 00:04:22,830 If you can't make it to the gym, find other ways to incorporate physical 85 00:04:22,835 --> 00:04:28,140 activity into your day, such as taking the stairs, parking farther out, or 86 00:04:28,140 --> 00:04:29,580 going for a walk during your lunch break. 87 00:04:29,580 --> 00:04:31,320 That was one I utilized a lot. 88 00:04:31,664 --> 00:04:35,625 In my IT career is I would eat lunch while I was still on the clock cuz I 89 00:04:35,625 --> 00:04:39,794 could do my job and eat at the same time and I would take my 30 minute lunch and 90 00:04:39,794 --> 00:04:42,075 I would walk and listen to an audiobook. 91 00:04:43,335 --> 00:04:48,914 Number four, find an activity you enjoy doing exercise shouldn't be a chore 92 00:04:48,914 --> 00:04:50,294 and it certainly doesn't have to be. 93 00:04:50,635 --> 00:04:53,844 Find an activity you enjoy, whether it's dancing, swimming, hiking, 94 00:04:54,465 --> 00:04:55,755 incorporate it into your routine. 95 00:04:56,520 --> 00:04:58,620 Go play tag with your kids. 96 00:04:58,890 --> 00:04:59,760 They'll love it. 97 00:04:59,820 --> 00:05:01,740 You'll get some activity, I promise. 98 00:05:02,550 --> 00:05:04,530 Try getting a workout buddy. 99 00:05:04,919 --> 00:05:08,070 Having a workout buddy can help keep you accountable and motivated 100 00:05:08,340 --> 00:05:10,260 and can make exercising more fun. 101 00:05:12,419 --> 00:05:16,710 Remember, even small amounts of exercise can have a big impact on reducing 102 00:05:16,710 --> 00:05:18,599 stress and improving overall health. 103 00:05:19,590 --> 00:05:22,740 So those are some great ideas. 104 00:05:22,745 --> 00:05:24,060 Here's one I want to throw at you. 105 00:05:24,065 --> 00:05:24,780 You may not have tried before. 106 00:05:25,980 --> 00:05:28,050 Incorporate your kids into your workouts. 107 00:05:28,560 --> 00:05:29,580 Now, a huge share. 108 00:05:29,580 --> 00:05:31,260 Shout out to Carrie Shaw. 109 00:05:31,650 --> 00:05:34,170 Uh, if you're not familiar with Carrie, she is the wife of Brian 110 00:05:34,170 --> 00:05:37,260 Shaw world's strongest man, four-time champion, blah, blah, blah. 111 00:05:37,800 --> 00:05:42,060 But her Instagram used to gimme some of the greatest ideas about incorporating 112 00:05:42,210 --> 00:05:46,620 my kids into my workout are using them honestly, as weights are to improve my 113 00:05:46,620 --> 00:05:49,170 workout when I can only work out at home. 114 00:05:49,950 --> 00:05:50,520 Carrie Shaw's. 115 00:05:50,520 --> 00:05:54,840 Instagram was just a great inspiration for that because as a mom with two 116 00:05:54,840 --> 00:05:56,910 young kids, she was doing exactly that. 117 00:05:57,360 --> 00:06:00,480 She works out every day religiously, and she used her 118 00:06:00,480 --> 00:06:02,040 kids as part of that experience. 119 00:06:02,100 --> 00:06:04,290 It was very cool, guys. 120 00:06:04,295 --> 00:06:08,330 The second strategy I wanna talk about is taking breaks, taking short breaks 121 00:06:08,330 --> 00:06:11,940 throughout the day is essential for recharging our mental and physical energy. 122 00:06:13,260 --> 00:06:17,790 Many studies, many studies have shown that our product productivity and our focus 123 00:06:17,790 --> 00:06:20,880 decreases after prolonged periods of work. 124 00:06:21,480 --> 00:06:24,930 Taking short breaks help us regain our focus, boost our creativity, 125 00:06:25,680 --> 00:06:27,090 and reduce your stress levels. 126 00:06:27,510 --> 00:06:29,310 That's something they don't talk about very often when they're 127 00:06:29,310 --> 00:06:29,970 talking about this, right? 128 00:06:30,510 --> 00:06:34,080 You've probably heard this strategy for being more efficient at work. 129 00:06:34,080 --> 00:06:36,240 Well, it reduces your stress levels as well. 130 00:06:36,990 --> 00:06:39,570 Short BRAC income and mini forms, including stretching. 131 00:06:40,335 --> 00:06:43,125 Taking a quick walk, chatting with a coworker, or simply closing 132 00:06:43,125 --> 00:06:44,235 your eyes for a few minutes. 133 00:06:44,895 --> 00:06:48,075 These small activities help break up the monotony work and give our minds 134 00:06:48,075 --> 00:06:53,235 and bodies a chance to rest and recharge while the same techniques apply at home. 135 00:06:53,925 --> 00:06:56,325 Taking five minutes out here to have a conversation with your 136 00:06:56,330 --> 00:07:01,635 spouse or taking five minutes out here to take some deep breath. 137 00:07:02,355 --> 00:07:06,705 Or to just go into the mental space for a few minutes or do something you love, can 138 00:07:06,705 --> 00:07:11,685 really help tune things up for ourselves emotionally and lower your stress levels. 139 00:07:12,225 --> 00:07:15,225 Uh, here are a few quick and easy relaxation techniques that 140 00:07:15,225 --> 00:07:18,105 you can incorporate into those short breaks throughout your day. 141 00:07:18,945 --> 00:07:20,395 You can a, do deep breathing. 142 00:07:20,495 --> 00:07:23,775 Taking deep breathing in is easy, right? 143 00:07:24,105 --> 00:07:25,335 Inhale, four counts. 144 00:07:25,575 --> 00:07:28,335 Hold, exhale four counts. 145 00:07:28,695 --> 00:07:29,835 Repeat several times. 146 00:07:30,945 --> 00:07:31,965 Don't make it complicated. 147 00:07:31,965 --> 00:07:33,015 It's deep breathing. 148 00:07:33,765 --> 00:07:35,265 Mindfulness exercises. 149 00:07:35,625 --> 00:07:39,555 Focus on present moments of paying attention to your surroundings. 150 00:07:39,945 --> 00:07:43,365 Use your senses to observe sights, sounds, smells around you. 151 00:07:43,755 --> 00:07:47,895 You can also try like a body scan kind of thing where you focus on each part 152 00:07:47,900 --> 00:07:52,215 of your body and just check in with your body throughout your body, from your toes 153 00:07:52,215 --> 00:07:56,475 to your head, and notice any differences you're feeling or sensations, aches, 154 00:07:56,475 --> 00:07:58,155 pains that maybe you need to work on. 155 00:07:58,920 --> 00:08:02,820 With this next step C are this option stretching, right? 156 00:08:03,060 --> 00:08:05,340 Stand up, stretch your arms, your legs, your neck. 157 00:08:06,030 --> 00:08:09,270 Reach up towards the ceiling, lean towards, you know, touching your toes. 158 00:08:09,275 --> 00:08:10,830 All that junk you did in gym. 159 00:08:11,280 --> 00:08:11,820 Guess what? 160 00:08:11,820 --> 00:08:15,450 In gym class, it may not have been the most useful thing, but as you 161 00:08:15,450 --> 00:08:19,050 get a little older, those movements can be really, really beneficial to 162 00:08:19,050 --> 00:08:20,710 release tension and increase blood. 163 00:08:21,735 --> 00:08:24,825 I know I got some psych Attica going on in my leg these days. 164 00:08:25,335 --> 00:08:29,685 Uh, causes a lot of pain with prolonged standing and so I try and 165 00:08:29,685 --> 00:08:33,465 incorporate some stretches or yeah, some stretches throughout my day for that. 166 00:08:34,034 --> 00:08:36,495 And so maybe that is how you take part in your break. 167 00:08:37,335 --> 00:08:38,565 Meditate for a few minutes. 168 00:08:38,565 --> 00:08:42,435 Take a few minutes, sit down quietly, close your eyes, focus and breathe. 169 00:08:42,975 --> 00:08:43,905 Don't get all woo. 170 00:08:44,505 --> 00:08:45,075 Confused. 171 00:08:45,075 --> 00:08:46,755 Meditation is not hard, guys. 172 00:08:47,385 --> 00:08:52,455 Meditation is taking a quiet few moments to become very present 173 00:08:53,175 --> 00:08:55,365 and you can be in the silence. 174 00:08:55,365 --> 00:08:58,545 You can just observe the world around you. 175 00:08:58,785 --> 00:09:00,345 You can be alone with your own thoughts. 176 00:09:00,435 --> 00:09:01,935 It's not complicated. 177 00:09:01,935 --> 00:09:03,766 Don't think it is the last one. 178 00:09:03,885 --> 00:09:05,025 You might try for those short breaks. 179 00:09:05,025 --> 00:09:05,745 Just laughing. 180 00:09:06,255 --> 00:09:07,095 Watch a funny video. 181 00:09:07,095 --> 00:09:08,115 I used to do this a lot, right? 182 00:09:08,115 --> 00:09:10,485 Just turn on a a two minute YouTube video or a five minute 183 00:09:10,485 --> 00:09:14,385 YouTube video of some sloth. 184 00:09:15,540 --> 00:09:18,450 Hugging somebody for moving up a tree or something, right? 185 00:09:18,630 --> 00:09:19,650 Funny things, right? 186 00:09:20,220 --> 00:09:21,420 Just fakes and laughter. 187 00:09:21,420 --> 00:09:24,900 Even laughter has been shown to reduce stress and increase happiness. 188 00:09:25,710 --> 00:09:28,590 Taking short breaks throughout your day is essential for your 189 00:09:28,590 --> 00:09:29,700 physical mental wellbeing. 190 00:09:29,700 --> 00:09:33,990 So incorporating these techniques like deep breathing, mindfulness, stretching, 191 00:09:33,990 --> 00:09:35,581 meditation, laughing, all this stuff. 192 00:09:36,665 --> 00:09:40,875 It can only improve your productivity, but it lowers your stress levels and it 193 00:09:40,875 --> 00:09:46,275 works both in the work situation and the home situation to help manage stress. 194 00:09:46,305 --> 00:09:49,785 Now, before we go any further, I wanted to share with you guys, I don't always 195 00:09:49,785 --> 00:09:56,535 tell you how much I love doing my podcast, like I passionately love what I'm doing 196 00:09:57,074 --> 00:10:00,915 and one of the things that makes my life better as a podcaster is to work 197 00:10:00,915 --> 00:10:02,415 with a company like Grow Your Show. 198 00:10:03,015 --> 00:10:05,295 Grow Your show is a one-stop podcast. 199 00:10:05,295 --> 00:10:05,865 Do it all. 200 00:10:06,135 --> 00:10:09,225 Now I use Grow Your Show for my marketing, but Grow Your Show 201 00:10:09,225 --> 00:10:10,545 is literally a one-stop shop. 202 00:10:10,605 --> 00:10:12,885 You can record your episode and just drop it off with them 203 00:10:12,885 --> 00:10:13,845 and they take it from there. 204 00:10:13,875 --> 00:10:14,745 It's amazing. 205 00:10:15,405 --> 00:10:19,095 If you are interested in picking up podcasting, it's a hobby, or maybe 206 00:10:19,095 --> 00:10:21,845 you're looking to expand your business and use podcasting in that aspect, 207 00:10:22,355 --> 00:10:24,555 talk to my friends over Grow Your Show. 208 00:10:24,555 --> 00:10:25,605 Adam will take care of you. 209 00:10:25,635 --> 00:10:26,564 I guarantee it. 210 00:10:26,895 --> 00:10:27,555 I trust him. 211 00:10:27,555 --> 00:10:28,365 He's my friend. 212 00:10:28,395 --> 00:10:28,905 He's my. 213 00:10:29,969 --> 00:10:33,209 Colleague and I wouldn't trust anybody else with my show. 214 00:10:33,390 --> 00:10:36,510 Third strategy I wanna share with you guys is seek support. 215 00:10:37,229 --> 00:10:40,979 Now, social support is crucial for managing stress as it helps us to 216 00:10:40,985 --> 00:10:43,319 reduce the negative impact of stress. 217 00:10:43,319 --> 00:10:45,930 B, stress both physically and mentally. 218 00:10:47,490 --> 00:10:50,339 Research has shown that people who have strong support networks 219 00:10:50,339 --> 00:10:52,890 are better equipped to cope with stressful situations. 220 00:10:53,579 --> 00:10:56,849 And are less likely to experience the negative effects of stress, 221 00:10:56,849 --> 00:11:00,240 such as anxiety or depression or physical health problems. 222 00:11:00,240 --> 00:11:04,170 Cuz yes, they're finally admitting that too much stress in your life 223 00:11:04,170 --> 00:11:07,680 has physical, uh, symptoms as well. 224 00:11:08,219 --> 00:11:11,819 So seeking out social support can take many forms depending on your 225 00:11:11,824 --> 00:11:14,130 individual needs and your circumstances. 226 00:11:14,579 --> 00:11:17,939 Here are some suggestions for seeking out some support from friends, family, 227 00:11:18,240 --> 00:11:19,650 even mental health professionals. 228 00:11:20,580 --> 00:11:21,600 Talk to friends or family. 229 00:11:21,600 --> 00:11:24,900 Start by reaching out to the people in life who you feel most comfortable 230 00:11:24,900 --> 00:11:29,790 with, such as really close friends, like super close, like family, kind 231 00:11:29,790 --> 00:11:34,080 of friends and family, and share your concerns or discuss what's causing stress. 232 00:11:34,080 --> 00:11:37,740 Sometimes simply talking someone can help reduce the stress. 233 00:11:38,770 --> 00:11:42,540 If you're married, have those conversations with your spouse. 234 00:11:43,255 --> 00:11:47,340 , your spouse needs to know what's going on in your head and vice versa, and 235 00:11:47,460 --> 00:11:50,910 you talking about it will also free them up to talk about it as well. 236 00:11:51,570 --> 00:11:56,070 This will improve your relationship, which will also reduce your stress levels 237 00:11:56,460 --> 00:12:01,770 and your relationship should be that kind of strong, where you can have these 238 00:12:02,040 --> 00:12:05,770 conversations about what's bothering you and things that are stressing you out. 239 00:12:07,260 --> 00:12:08,490 You can join a support group. 240 00:12:08,550 --> 00:12:11,790 Support groups offer a safer or supportive environment to connect with others 241 00:12:11,790 --> 00:12:13,230 who are going through similar stuff. 242 00:12:13,560 --> 00:12:17,280 If you got that external trauma or that bigger thing going on in life, this 243 00:12:17,280 --> 00:12:19,050 may be a really great option for you. 244 00:12:19,530 --> 00:12:23,130 Likewise, you can also get involved with social groups. 245 00:12:24,240 --> 00:12:27,810 See, we have these negative connotations about support groups, but support groups 246 00:12:27,810 --> 00:12:32,220 don't have to look like an AA meeting, and there's nothing wrong with an AA meeting. 247 00:12:32,280 --> 00:12:33,660 Let me be very clear about that. 248 00:12:34,665 --> 00:12:37,635 All four of our brothers over Alcohol Anonymous who are taking the steps 249 00:12:37,635 --> 00:12:40,845 to get their lives under control and the people who love and support them. 250 00:12:41,325 --> 00:12:46,695 But a support group may just look like I go to a Bible study on Monday mornings. 251 00:12:47,385 --> 00:12:49,605 I love going to my Money, money Bible study. 252 00:12:50,205 --> 00:12:51,075 We studied the Bible. 253 00:12:51,075 --> 00:12:53,805 We aren't there specifically to deal with our stresses, but you know what? 254 00:12:54,015 --> 00:12:57,735 Having the support of those men I'm involved with has a massive 255 00:12:57,735 --> 00:13:02,085 impact as a support group in my life for lowering my stress levels. 256 00:13:03,120 --> 00:13:04,410 Seek professional help. 257 00:13:05,370 --> 00:13:08,250 If you're experiencing significant stress levels or mental health 258 00:13:08,250 --> 00:13:12,150 conditions, it may be helpful to seek a mental health professional. 259 00:13:13,620 --> 00:13:18,230 They can give you guidance, support, coping strategies. 260 00:13:19,815 --> 00:13:20,325 On the show. 261 00:13:20,325 --> 00:13:22,725 We've had several mental health professionals over the years, 262 00:13:23,085 --> 00:13:24,525 and so you can go back and look. 263 00:13:24,525 --> 00:13:27,255 There are, there are resources online to find them. 264 00:13:27,795 --> 00:13:29,925 Consider other online resources as well. 265 00:13:29,985 --> 00:13:32,685 There are a variety of online resources available, such as online 266 00:13:32,685 --> 00:13:36,495 support groups and forums, therapy services, coaching services. 267 00:13:36,535 --> 00:13:38,165 These, these can be really useful. 268 00:13:38,265 --> 00:13:41,925 We have Fallible Nation that you can be a part of here on the fallible. 269 00:13:43,065 --> 00:13:44,355 And you can connect with those there. 270 00:13:44,355 --> 00:13:47,925 And that's part of what that group is, is a place to connect with other men who are 271 00:13:47,925 --> 00:13:51,435 on similar journeys in practice self-care. 272 00:13:51,440 --> 00:13:54,705 Finally, it's important to take care of yourself both physically and mentally, 273 00:13:55,185 --> 00:13:58,545 and that conclude things like exercise, healthy eating, et cetera, et cetera. 274 00:13:58,545 --> 00:13:59,775 But we'll go more into that later. 275 00:14:00,825 --> 00:14:02,325 Remember that Seeking out social support. 276 00:14:03,120 --> 00:14:04,920 It's a sign of strength, guys. 277 00:14:05,310 --> 00:14:06,480 It's not a weakness. 278 00:14:06,660 --> 00:14:08,070 You don't have to go alone. 279 00:14:08,310 --> 00:14:13,380 Lone wolf is a crap sell, and it's a romantic notion that's just stupid. 280 00:14:14,040 --> 00:14:20,431 It takes courage to reach out for help r to trust people enough to help you. 281 00:14:20,920 --> 00:14:24,390 So, You know, don't try and go alone. 282 00:14:24,570 --> 00:14:29,100 If you are at a point where you need some help, it's okay, but soon, but 283 00:14:29,100 --> 00:14:32,130 in doing so, you can significantly positively impact your overall 284 00:14:32,130 --> 00:14:34,110 wellbeing and lower your stress levels. 285 00:14:35,190 --> 00:14:38,470 Strategy number four for you guys is to practice mindfulness. 286 00:14:39,510 --> 00:14:42,870 Now, mindfulness refers to the practice of intentionally focusing on the 287 00:14:42,870 --> 00:14:47,070 present moment and being fully engaged in one's experiences without judgment. 288 00:14:47,385 --> 00:14:48,195 Distraction. 289 00:14:48,855 --> 00:14:52,425 It involves paying attention to one's thoughts, your feelings, your emotions, 290 00:14:52,755 --> 00:14:58,005 your physical sensations in a non-reactive way, you are acknowledging them. 291 00:14:58,005 --> 00:14:58,890 You are recognizing them. 292 00:14:59,115 --> 00:15:00,375 You're not reacting to them. 293 00:15:00,855 --> 00:15:04,605 Mindfulness has been shown to have numerous potential benefits for 294 00:15:04,605 --> 00:15:09,195 reducing stress, including increased self-awareness and emotional 295 00:15:09,195 --> 00:15:12,155 regulation, reduce remuneration and. 296 00:15:13,395 --> 00:15:16,785 Improved cognitive functioning and decision making. 297 00:15:16,785 --> 00:15:20,685 POS habits enhanced immune function? 298 00:15:20,685 --> 00:15:24,195 Yes, it actually will enhance your immune function and your 299 00:15:24,195 --> 00:15:29,505 physical health, and it decreases symptoms of anxiety and depression. 300 00:15:30,555 --> 00:15:32,865 So how do we apply that as dads? 301 00:15:32,865 --> 00:15:36,495 Well, there are a lot of techniques for incorporating mindfulness into 302 00:15:36,495 --> 00:15:38,235 a daily practice in your life. 303 00:15:39,495 --> 00:15:41,865 As we talked about earlier, you can do some meditation. 304 00:15:42,255 --> 00:15:42,704 Right. 305 00:15:43,005 --> 00:15:46,425 You can do some deep breathing, some mindful breathing, right? 306 00:15:46,425 --> 00:15:50,084 Those deep breaths, maybe gratitude journaling. 307 00:15:50,535 --> 00:15:53,925 We've talked entirely a lot about gratitude on my channel because 308 00:15:53,925 --> 00:15:59,385 gratitude, having an attitude of gratitude can deeply improve your life. 309 00:15:59,390 --> 00:16:04,365 So maybe involves writing down three things you're grateful for each day, 310 00:16:04,665 --> 00:16:09,885 which can help focus your attention and change your perspective into 311 00:16:09,885 --> 00:16:11,444 the positive aspects of your life. 312 00:16:13,215 --> 00:16:15,045 We talked about doing body scanning, right? 313 00:16:15,045 --> 00:16:17,535 That's a version of mindfulness when we were talking about that. 314 00:16:17,745 --> 00:16:18,825 How about mindful eating? 315 00:16:19,965 --> 00:16:20,205 Right? 316 00:16:20,205 --> 00:16:21,345 We don't hear about this very often. 317 00:16:21,345 --> 00:16:25,155 We often hear about the non mindful eating that we do, but mindful eating 318 00:16:25,155 --> 00:16:29,325 involves paying close attention to the taste, the texture and sensations 319 00:16:29,330 --> 00:16:34,395 of the food you eat, and just experiencing it at a fuller level. 320 00:16:34,395 --> 00:16:35,745 Just being in that moment. 321 00:16:36,735 --> 00:16:38,085 There are a lot of techniques. 322 00:16:38,835 --> 00:16:42,675 For incorporating mindfulness practices into your daily routine, and they 323 00:16:42,675 --> 00:16:47,055 can drastically help you reduce stress, improve wellbeing, and enhance 324 00:16:47,055 --> 00:16:48,405 the overall quality of your life. 325 00:16:49,545 --> 00:16:50,775 How well do you sleep at night? 326 00:16:50,895 --> 00:16:53,475 Do you toss and turn and wake up more tired than when you went to bed? 327 00:16:53,985 --> 00:16:56,655 Sleep is commonly one of the critical elements people 328 00:16:56,655 --> 00:16:57,545 fall short on in their life. 329 00:16:58,275 --> 00:17:01,125 The quality of sleep you get directly affects your ability to control 330 00:17:01,125 --> 00:17:04,365 your weight, your ability to add muscle, your stress levels, and 331 00:17:04,365 --> 00:17:05,985 your everyday job and life perform. 332 00:17:06,855 --> 00:17:10,784 If you're ready to move to the next level, then sleep has to be part of the plan. 333 00:17:11,415 --> 00:17:14,594 Check out our forensic ghost bed.com if you're ready to get your best sleep. 334 00:17:14,685 --> 00:17:15,554 I love my ghost bed. 335 00:17:15,554 --> 00:17:18,284 I've been sleeping on one for a couple years and has made a 336 00:17:18,290 --> 00:17:19,875 huge difference in how I sleep. 337 00:17:20,234 --> 00:17:24,014 Hit ghost bed.com and use the code, the Fallible Man 30 to get 30% 338 00:17:24,014 --> 00:17:27,284 off your order and start getting better night's sleep tomorrow. 339 00:17:28,274 --> 00:17:29,804 Now, let's go on to the. 340 00:17:30,915 --> 00:17:32,415 Number five, the str. 341 00:17:32,445 --> 00:17:36,615 The fifth strategy I wanna talk to you about is prioritizing self-care. 342 00:17:37,185 --> 00:17:41,175 Now, as a dad, it's easy to get caught up in the responsibilities of providing for 343 00:17:41,180 --> 00:17:43,365 your family and caring for your children. 344 00:17:44,745 --> 00:17:47,975 Often to the point where we start neglecting our own wellbeing. 345 00:17:48,495 --> 00:17:55,320 This is actually just a very, Uh, habit, very masculine habit. 346 00:17:55,890 --> 00:17:58,740 However, it's important to remember that taking care of yourself is 347 00:17:58,740 --> 00:18:00,690 really crucial for being a good dad. 348 00:18:01,620 --> 00:18:04,770 When you prioritize your own self-care, you're better equipped to handle 349 00:18:04,775 --> 00:18:09,030 the demands of fatherhood and to be fully present with your family. 350 00:18:09,750 --> 00:18:13,710 Now, guys have experienced this deeply firsthand because I have some major 351 00:18:13,710 --> 00:18:15,390 injuries that have occurred in my life. 352 00:18:16,140 --> 00:18:21,930 And when I stop taking care of myself, I start to realize the 353 00:18:21,930 --> 00:18:26,040 extent of those injuries at a much more profound level in my own life. 354 00:18:26,430 --> 00:18:30,690 If I don't stay active, if I don't stay in the gym, those injuries actually have. 355 00:18:31,460 --> 00:18:35,360 Much larger ramifications, including not being able to run and play with my kids, 356 00:18:35,630 --> 00:18:40,790 not being able to necessarily pick them up the way I normally could, not being as 357 00:18:40,790 --> 00:18:43,010 active with them and being more lethargic. 358 00:18:43,970 --> 00:18:46,430 And it's due to a lot of injuries I've racked up over my life. 359 00:18:46,430 --> 00:18:48,990 But I find out exactly what happens when I stop. 360 00:18:50,190 --> 00:18:51,690 Prioritizing my self-care. 361 00:18:52,260 --> 00:18:54,930 So here's some practical ideas for self-care guys, and those are 362 00:18:54,930 --> 00:18:58,740 just the, that's, that's just the physical side of my self-care. 363 00:19:00,210 --> 00:19:01,620 A try setting some boundaries. 364 00:19:01,680 --> 00:19:04,320 It's important to establish boundaries to avoid burnout. 365 00:19:04,680 --> 00:19:08,340 This can mean setting aside in designated time for work, family, and 366 00:19:08,340 --> 00:19:10,530 making sure your schedule's cleaned up. 367 00:19:11,520 --> 00:19:13,710 It also could involve delegating tasks to others. 368 00:19:14,129 --> 00:19:16,560 Are saying no to certain commitments that don't align with your 369 00:19:16,560 --> 00:19:20,129 priorities, be pursue hobbies. 370 00:19:20,580 --> 00:19:21,510 Men need hobbies. 371 00:19:21,510 --> 00:19:22,379 It's, it's a fact. 372 00:19:22,620 --> 00:19:25,920 Engaging in activities that you can enjoy, can provide a sense 373 00:19:25,920 --> 00:19:29,430 of fulfillment, will help you mentally and emotionally recharge. 374 00:19:29,790 --> 00:19:32,430 It could be playing sports, reading, gardening, or playing music. 375 00:19:33,629 --> 00:19:36,270 Fighting a hobby that you're passionate about can help you 376 00:19:36,270 --> 00:19:38,129 relax and feel rejuvenated. 377 00:19:38,400 --> 00:19:41,580 And this is all important to stress management as a dad. 378 00:19:42,810 --> 00:19:44,610 See, try prioritizing sleep. 379 00:19:45,510 --> 00:19:49,020 Now, I've done an entire show about this and one of my 380 00:19:49,020 --> 00:19:51,420 sponsors is ghost bed.com, right? 381 00:19:51,420 --> 00:19:52,410 You caught that earlier. 382 00:19:52,410 --> 00:19:56,460 Probably Getting enough rest is essential for maintaining physical 383 00:19:56,460 --> 00:20:00,360 and mental, and I'll go farther that emotional and spiritual health. 384 00:20:00,870 --> 00:20:05,640 Make sure you're getting 79 hours of sleep each night and consider establishing a 385 00:20:05,640 --> 00:20:08,400 bedtime routine to help you wind down. 386 00:20:09,120 --> 00:20:12,750 And help you get set up for that Successful night's sleep. 387 00:20:13,440 --> 00:20:14,640 There's not an accident. 388 00:20:14,640 --> 00:20:16,740 Guys, I reached out to ghost bed.com. 389 00:20:18,390 --> 00:20:18,990 Sleep. 390 00:20:19,770 --> 00:20:21,450 Sleep is so critical to your health. 391 00:20:21,660 --> 00:20:23,160 In fact, you should go watch that show. 392 00:20:23,160 --> 00:20:24,270 I'll link it after this one. 393 00:20:24,270 --> 00:20:27,181 If you're on YouTube, you should go listen to that show if you missed it. 394 00:20:28,080 --> 00:20:33,419 , uh, you'll be profoundly disturbed at how much sleep impacts your life 395 00:20:33,719 --> 00:20:35,070 that you may not even realize it. 396 00:20:36,240 --> 00:20:37,379 Try exercise. 397 00:20:37,379 --> 00:20:37,620 Right? 398 00:20:37,620 --> 00:20:38,459 We talked about that. 399 00:20:38,459 --> 00:20:39,570 That's part of self-care. 400 00:20:39,600 --> 00:20:40,320 Self-care. 401 00:20:40,679 --> 00:20:41,909 Try connecting with others. 402 00:20:41,915 --> 00:20:45,399 Well, we talked about that as well, but it's part of self-care, right? 403 00:20:46,020 --> 00:20:50,179 Maintaining those social connections can help reduce the stress and 404 00:20:50,179 --> 00:20:51,179 provide a sense of community. 405 00:20:52,050 --> 00:20:56,070 Make time to connect with friends, join groups or clubs that interest 406 00:20:56,075 --> 00:21:00,600 you, volunteer for a cause you care about, connect with other people. 407 00:21:01,110 --> 00:21:02,340 It's part of self-care. 408 00:21:02,340 --> 00:21:03,270 You actually need that. 409 00:21:03,275 --> 00:21:05,640 Like I said, the lone wolf thing is a load of crap. 410 00:21:08,190 --> 00:21:10,800 And try proper nutrition now. 411 00:21:11,925 --> 00:21:13,545 None of these should be real shockers. 412 00:21:13,545 --> 00:21:16,275 Dad, you're probably more than smart enough to know most of these things 413 00:21:16,275 --> 00:21:19,755 off the top of your head, but as a dad, we have a really nasty habit 414 00:21:19,755 --> 00:21:21,945 of eating a lot of junk on the go. 415 00:21:23,205 --> 00:21:24,855 How about cleaning up everybody's plate? 416 00:21:24,885 --> 00:21:27,765 I can guarantee you I've put on at least 20 pounds over that. 417 00:21:27,770 --> 00:21:33,255 I've actually managed to stop that habit in my life because I realized I had 418 00:21:33,255 --> 00:21:37,785 put on probably 20 pounds just cleaning up everyone's plate into my belly. 419 00:21:38,730 --> 00:21:44,310 Especially at restaurants, right Dad, because hey, it costs money and we 420 00:21:44,310 --> 00:21:47,790 don't want to throw that away and we don't wanna waste the money, but just 421 00:21:47,795 --> 00:21:51,690 shoveling what we can in as we try and provide and keep going and going. 422 00:21:51,690 --> 00:21:54,300 And on the next thing, we're not necessarily getting the 423 00:21:54,305 --> 00:21:57,301 nutrient balance we need, which is really important in your life. 424 00:21:57,720 --> 00:22:01,740 You're not necessarily getting the amount of nutrition you need, 425 00:22:01,830 --> 00:22:05,970 which is important in your life for maintaining that health and. 426 00:22:06,660 --> 00:22:09,210 You're eating a lot of stuff you know you don't need anymore. 427 00:22:09,960 --> 00:22:12,990 And if you keep doing it, you won't be around helping anybody very 428 00:22:12,990 --> 00:22:18,300 long because it starts to seriously deteriorate your ability to help 429 00:22:18,300 --> 00:22:20,250 other people as your body diminishes. 430 00:22:20,910 --> 00:22:23,640 So taking care of yourself isn't selfish. 431 00:22:23,730 --> 00:22:24,870 It's actually critical. 432 00:22:25,020 --> 00:22:27,180 Self-care is critical. 433 00:22:27,690 --> 00:22:30,810 By prioritizing self-care, you'll be better equipped to show up 434 00:22:30,900 --> 00:22:32,580 as the best version of yourself. 435 00:22:33,540 --> 00:22:35,310 Now, Number six guys. 436 00:22:35,370 --> 00:22:37,230 And I generally try and keep Friday's show shorter. 437 00:22:37,230 --> 00:22:39,840 But dude, this is the secret sauce kind of tip. 438 00:22:40,800 --> 00:22:45,330 And even though it sounds a little weird, it's like huge, huge, like 439 00:22:45,330 --> 00:22:49,050 for the win kind of tip to help you lower your stress levels. 440 00:22:49,200 --> 00:22:50,670 Are you ready for this strategy? 441 00:22:50,675 --> 00:22:52,050 Number six, schedule. 442 00:22:52,050 --> 00:22:57,360 Your kids kids can be chaos incarnate in our lives. 443 00:22:58,020 --> 00:22:58,620 All parents. 444 00:22:59,370 --> 00:23:02,550 It's just a matter whether they're honest enough to admit out outside or not. 445 00:23:02,850 --> 00:23:05,580 Some parents still think they gotta pretend they're perfect, 446 00:23:06,510 --> 00:23:08,670 but your kids live by a few rules. 447 00:23:09,360 --> 00:23:12,750 Like if something ridiculous can happen, it will. 448 00:23:14,940 --> 00:23:19,120 Rule number two, they'll approach you at the most inconvenient possible times ever. 449 00:23:20,700 --> 00:23:24,310 Rule number three is if they're too quiet, something bad is probably happening. 450 00:23:25,440 --> 00:23:30,330 Just fact number four is if they shouldn't get into it or do it, they're gonna 451 00:23:30,330 --> 00:23:32,820 try and find a way just how it works. 452 00:23:32,880 --> 00:23:35,820 Curiosity number five, this one's important. 453 00:23:36,030 --> 00:23:41,850 They need your attention, affection, love and crave your approval and validation. 454 00:23:42,690 --> 00:23:47,580 Now, the secret sauce for de-stressing your life, li as 455 00:23:47,580 --> 00:23:50,190 a dad, lies in that last one. 456 00:23:51,585 --> 00:23:56,175 By proactively scheduling in time to be present and involved with your children, 457 00:23:56,925 --> 00:23:59,355 you'll buy stress relief yourself. 458 00:23:59,355 --> 00:24:01,125 Stress relief for four reasons. 459 00:24:01,995 --> 00:24:02,475 Okay? 460 00:24:03,225 --> 00:24:05,985 Now let me give you an example and then I'll explain. 461 00:24:06,885 --> 00:24:11,385 On Wednesday afternoons from four o'clock in the afternoon until the 462 00:24:11,385 --> 00:24:15,195 end of my day, nothing else exists in my world except my children. 463 00:24:16,155 --> 00:24:19,515 I have other times I spend with 'em, but in my seven day. 464 00:24:20,760 --> 00:24:25,920 That block of time is exclusively theirs. 465 00:24:27,570 --> 00:24:28,260 I don't cook. 466 00:24:28,260 --> 00:24:28,830 I don't clean. 467 00:24:28,830 --> 00:24:30,090 I don't help around the house. 468 00:24:30,540 --> 00:24:31,770 We make snacks. 469 00:24:31,980 --> 00:24:34,320 We watch movies, we go do things. 470 00:24:34,320 --> 00:24:37,620 We go have dinner together, we do something together, and that 471 00:24:37,620 --> 00:24:38,820 time is exclusively theirs. 472 00:24:38,820 --> 00:24:40,300 I don't post it East Social media. 473 00:24:40,899 --> 00:24:42,330 I don't check my social media. 474 00:24:42,330 --> 00:24:43,379 I don't read emails. 475 00:24:43,530 --> 00:24:45,780 I don't take phone calls unless it's an emergency. 476 00:24:46,470 --> 00:24:49,590 That time is their time exclusively. 477 00:24:51,135 --> 00:24:55,935 Now here are four reasons that that will help with your stress relief. 478 00:24:57,135 --> 00:24:58,905 Number one, you're a good dad. 479 00:24:59,295 --> 00:25:03,195 You're always worried about being a good dad, and this will help you check that box 480 00:25:03,195 --> 00:25:08,115 and make you feel less stressed, knowing that you have exclusively dedicated time 481 00:25:08,115 --> 00:25:11,715 with your children, so you don't always feel like you're just trying to cram it 482 00:25:11,715 --> 00:25:15,615 in or that they're an afterthought or that you're not spending enough time with. 483 00:25:17,024 --> 00:25:21,165 Number two is by providing them with exclusive time in your schedule. 484 00:25:22,544 --> 00:25:26,355 They will not actively feel like they have to fight for your attention. 485 00:25:27,915 --> 00:25:32,564 Because of that, they're a lot likely to give you some leeway 486 00:25:32,625 --> 00:25:35,695 and not butt into things when you need to be doing something else. 487 00:25:36,435 --> 00:25:39,284 If they don't feel like they have to fight for your attention. 488 00:25:39,675 --> 00:25:42,225 For example, my daughter Underst, understand it's work time. 489 00:25:43,320 --> 00:25:48,030 Because they are an important engagement on my calendar and I don't let 490 00:25:48,030 --> 00:25:50,430 things interrupt their time, right? 491 00:25:50,430 --> 00:25:56,490 I protect their time exclusively on my calendar, and so they're act, 492 00:25:56,700 --> 00:25:58,170 I mean, they're actively aware. 493 00:25:58,230 --> 00:26:02,180 I've turned down speaking appearances, podcast appearances and other things, 494 00:26:03,190 --> 00:26:07,860 several front imitation from friends dinners, all kinds of things in 495 00:26:07,860 --> 00:26:11,670 that time period because they're on my schedule and that's their. 496 00:26:13,230 --> 00:26:15,990 They count on it, they swear by it, they know it. 497 00:26:17,100 --> 00:26:21,840 And so when I have something else going on in my calendar and they try to 498 00:26:21,840 --> 00:26:23,700 approach me, I'm like, it's work time. 499 00:26:23,700 --> 00:26:25,380 I'm, I've got meetings right now. 500 00:26:25,620 --> 00:26:26,520 And like, oh, okay. 501 00:26:27,360 --> 00:26:31,111 And they walk away and go do whatever they need to, and they go ask their mother. 502 00:26:31,116 --> 00:26:37,530 Or if it's something where they can't ask another adult, they'll very quietly 503 00:26:38,040 --> 00:26:41,430 explain that there's nowhere else they can go to or they don't have another option. 504 00:26:42,524 --> 00:26:42,855 Right. 505 00:26:42,945 --> 00:26:45,975 It will still happen, but it happens a lot less. 506 00:26:47,415 --> 00:26:50,294 Number four, our three on that is you're gonna have a deeper relationship 507 00:26:50,294 --> 00:26:54,044 with your kids and that will lower your stress levels, I promise you. 508 00:26:55,125 --> 00:26:57,855 The fourth part is assess boundaries in your life. 509 00:26:58,784 --> 00:27:03,764 You're communicating to everybody that being a dad is a priority to you. 510 00:27:04,530 --> 00:27:07,500 You're communicating it to yourself because you've got it on your 511 00:27:07,500 --> 00:27:12,179 calendar and you've SA said it as sacred and non-negotiable. 512 00:27:12,570 --> 00:27:14,250 You are expressing that to your children. 513 00:27:14,850 --> 00:27:18,030 You're expressing that to your spouse, and you're expressing that 514 00:27:18,030 --> 00:27:21,179 to all the other people who you interact with on a regular basis. 515 00:27:23,129 --> 00:27:26,520 That will lower your stress levels because it's setting boundaries in 516 00:27:26,520 --> 00:27:30,840 your life and clearly communicating what you're prioritizing. 517 00:27:31,439 --> 00:27:33,060 Other people will take the hint. 518 00:27:34,980 --> 00:27:38,940 Now guys, I shared with you six things, right? 519 00:27:39,389 --> 00:27:41,370 I gotta scroll all the way back to the top of my nose cause I don't 520 00:27:41,370 --> 00:27:42,240 have it right in front of me. 521 00:27:43,320 --> 00:27:44,430 You need to exercise. 522 00:27:44,490 --> 00:27:45,300 It will help. 523 00:27:45,690 --> 00:27:45,990 Okay. 524 00:27:45,990 --> 00:27:47,790 The science is in not the faulty science. 525 00:27:47,790 --> 00:27:49,139 The actual science is in. 526 00:27:50,340 --> 00:27:53,570 It helps you need to learn to schedule in breaks and take breaks. 527 00:27:54,540 --> 00:27:56,160 You need to have a good support structure. 528 00:27:57,270 --> 00:27:58,800 Practice some form of mindfulness. 529 00:27:58,800 --> 00:28:02,669 I used to make fun of mindfulness, but guys, it actually is incredibly valuable 530 00:28:02,669 --> 00:28:08,040 in my life now and I can't share with you enough how, how much it can help 531 00:28:08,040 --> 00:28:11,760 your life, prioritize your self-care. 532 00:28:12,480 --> 00:28:16,169 And really the secret sauce to this, this guys, this is one of 533 00:28:16,169 --> 00:28:18,300 the best decisions I ever made. 534 00:28:18,930 --> 00:28:24,060 In the course of my adult life as a father, one of the most powerful 535 00:28:24,150 --> 00:28:28,080 and best decisions I've ever made is to schedule time specifically 536 00:28:28,080 --> 00:28:30,300 exclusively for my children. 537 00:28:30,305 --> 00:28:33,930 It has done amazing things in my life, and all these things combined 538 00:28:33,930 --> 00:28:35,620 will help with your stress levels. 539 00:28:36,780 --> 00:28:39,240 Remember, as a dad, your health and wellbeing are just as 540 00:28:39,240 --> 00:28:40,440 important as your families. 541 00:28:41,010 --> 00:28:46,020 By incorporating these six strategies into your daily routine, you can reduce stress. 542 00:28:46,470 --> 00:28:48,060 You can improve your overall mood. 543 00:28:48,390 --> 00:28:55,380 You can be happier and healthier, and you're gonna live a better life, 544 00:28:55,680 --> 00:28:59,700 a life that you wanna live because you're not burned out or stressed 545 00:28:59,700 --> 00:29:02,520 out all the time, and you're not freaking out at your kids or your 546 00:29:02,520 --> 00:29:04,260 spouse because you're so stressed out. 547 00:29:04,560 --> 00:29:07,230 So don't be afraid to ask for help or to reach out for support. 548 00:29:07,710 --> 00:29:09,270 Like I said, you can come to Fallible Nation. 549 00:29:09,840 --> 00:29:11,820 . That's part of the reason we have our Facebook group. 550 00:29:12,060 --> 00:29:16,770 We're also getting ready to unleash our new members only site, but 551 00:29:17,010 --> 00:29:18,270 I'll talk more about that later. 552 00:29:19,050 --> 00:29:21,360 Now, it's Friday guys, so I'd love to share a review. 553 00:29:21,660 --> 00:29:22,860 So let me share. 554 00:29:23,220 --> 00:29:29,101 Vinny Pai wrote us a five star review and said, I'll come back later 555 00:29:29,370 --> 00:29:33,060 and listen to another, A solid POD podcast with a strong point of view. 556 00:29:33,390 --> 00:29:34,950 I'm coming back to listen to. 557 00:29:36,195 --> 00:29:36,975 Thank you, Vinny. 558 00:29:36,975 --> 00:29:38,025 I appreciate that. 559 00:29:38,265 --> 00:29:41,865 I appreciate they could actually pronounce your username if you've 560 00:29:41,865 --> 00:29:42,735 been on the show and you before. 561 00:29:42,735 --> 00:29:44,925 You know That cracks me up guys. 562 00:29:46,245 --> 00:29:49,004 Are you ready to take the next step towards achieving your goals? 563 00:29:51,014 --> 00:29:52,274 Transforming your life. 564 00:29:52,965 --> 00:29:55,754 Book a discovery call with me today and let's work together to create 565 00:29:55,754 --> 00:29:59,115 a personalized plan that will help you reach your full potential. 566 00:29:59,655 --> 00:30:03,435 Don't wait any longer to start living the life you've always dreamed of. 567 00:30:03,915 --> 00:30:06,645 Click on the link down in the description or in the show notes. 568 00:30:07,155 --> 00:30:10,605 Schedule your call and let's get started and help you live the 569 00:30:10,605 --> 00:30:12,524 life that you wanna live with. 570 00:30:12,524 --> 00:30:14,145 The Fallible Manion Coaching Services. 571 00:30:15,705 --> 00:30:16,815 Guys, thanks for your time. 572 00:30:16,875 --> 00:30:18,794 I value your time. 573 00:30:19,560 --> 00:30:22,860 As always, be better tomorrow because of what you do today, and 574 00:30:22,860 --> 00:30:23,790 we'll see you on the next one. 575 00:30:26,400 --> 00:30:28,310 This has been the Fallible Man Podcast. 576 00:30:29,490 --> 00:30:32,760 Your home for everything, man, husband, and father. 577 00:30:33,690 --> 00:30:35,940 Be sure to subscribe so you don't miss a show. 578 00:30:36,810 --> 00:30:43,020 Head over to www.thefallibleman.com for more content and get 579 00:30:43,170 --> 00:30:44,400 your own fallible man here. 580 00:30:45,830 --> 00:30:46,630 I ain waiting.