The Dadpreneur Lifestyle Essential Habits

June 9

The truth as a dad is that you always have the feeling that the day just isn’t long enough, that you never get everything done which you had planned and that you’ve lost your passion for the things you loved most when you didn’t have kids. At least, that’s how I felt when my two kids were born. 

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Therefore, I searched for an alternative lifestyle that would enable me to do what I love most, whilst being there for my family and working on awesome dream projects. By reading a shitload of books, consuming the best online courses, and surrounding myself with mentors, I was able to find tools that work for my busy schedule as a Dadpreneur. 

In this article you’ll find the 5 essential Dadpreneur habits that I integrated into my daily life. Use the following tools and your life will improve, you will be calmer, more energetic, and more focused on the things you really love. My key selection criteria for this list are free tools, you can complete them within minutes, they’re easy to achieve, and proven to work for busy Dads.  

Go ahead and become the best version of yourself starting today!

We are what we repeatedly do. Excellence, then, is not an act, but a habit

- Aristotle -

Download Your Dadpreneur Habits PDF + BONUS

Download my 5 Dadpreneur habits it as a PDF , save it on your computer, print it out or read it later. In addition you'll get a BONUS habit, that is crucial to stay on track with your habits and you'll join my Dadpreneur Tribe email list with ongoing tips and tricks for a successful life as a dad and entrepreneur.

My 5 Dadpreneur Habits 

Dadpreneur Habit #1: Bring Your Kid To Bed Like A Navy Seal

Box Breathing , 1 minute

Imagine the following scenario: It’s your task to bring your child to bed. You’re sitting or lying beside her, but she doesn’t want to sleep. She starts to cry, rolls around in the bed, and has more fun exploring her surroundings than closing her eyes and dreaming sweet dreams. You have planned a meeting which will start in 10min, and it seems to be yet another day when you’ll have to let down your business. Anger starts to move up from your belly, and you’re getting nervous and cranky, which makes the situation worse. That was me before I discovered Box Breathing. 

Dadpreneur_Habits_Box_Breathing

Box Breathing is a method by Mark Divine that will help you reduce stress immediately. This technique is used by Navy Seals in challenging situations such as jumping out of a plane over a war zone and is therefore battle-tested for your Dadpreneur life.

To try it out, follow these steps:

Step by Step:

1.

Inhale through your nose for 4 seconds

2.

Hold your breath for 4 seconds

3.

Exhale for 4 seconds (nose or mouth, I prefer mouth)

4.

Hold for 4 seconds


5.

Repeat for 4 cycles = 1 min

You can practice Box breathing whenever you like, in challenging situations with your kids, sitting in traffic, or at the grocery store. 

Box breathing saved me during high stress moments with my kids. I can stay calm, and I don’t need to feel guilty about getting angry with my kids anymore. 

Oak App logo as part of my 5 Dadpreneur habits

OAK is a free App with guided meditation and breathing exercises including Box Breathing. If you have never tried Box Breathing before,  I highly recommend to download the App and get started from here. Available for iOS. 

Dadpreneur Habit #2: How A Tomate Can Help You Stay Focused

Pomodoro Technique, 25 minutes

Sitting 12 hours in front of your computer and realizing in the evening that you haven’t done anything productive is a classic. I used to spend hours and hours on social media. Once I became a Dad, I found out that I simply didn’t have time to balance family and my way of working anymore. I needed to laser focus on my most important tasks to get things done. Pat Flynn once mentioned in an interview that kids will force you to get more focused, and I agree 100%. So, how can you get more focused? Let me introduce you to the technique that supercharged my productivity: The Pomodoro Technique.

Dadpreneur_Habits_Pomodoro_Technique

The Pomodoro Technique is a time management method developed by Francesco Cirillo in the late 1980s. He used a tomato-shaped kitchen timer (Pomodoro = tomato in Italian) and found the following formula.

Step by Step:

1.

Decide on the most essential task to be done

2.

Set a timer to 25min and work on the job with laser focus

3.

End your work when the timer rings

4.

Take a short break of 5 minutes 

5.

Go to step 2 and repeat if necessary 

You can do up to 4 cycles, and then you should take a more extended break of 15-30min before starting again.


The Pomodoro Technique helped me to stay focused and work on only the most critical tasks. I often do 2 rounds, and I am still surprised by what I can achieve within this short time. This will give you more time with your family while moving your projects to the next level. 


Tomighty as part of my 5 Dadpreneur Habits

Tomighty is a free desktop timer specifically designed for the Pomodoro Technique. It'll allow you to set your 25 minutes focus and 5 minutes rest intervals with one click. Available for Mac and Windows. 

Dadpreneur Habit #3: How A Japanese Gentleman Can Help You to Get Fit

Tabata Workout, 4 minutes

I used to go to the gym at least 2x per week, but it all changed when I became a dad. We all know that sport is a crucial pillar of our health, which we should practice regularly. Strength training, especially, can benefit your heart, boost your energy level, and help you lose weight, whilst making you look and feel better. I didn’t want to sacrifice all that good stuff, and I’m happy I found a quick solution that you, as a Dadpreneur, can fit into your busy day.

Dadpreneur_Habits_Tabata

The Tabata training was discovered by Japanese scientist Dr. Izumi Tabata in the 1990s. In his studies, he found that high-intensity interval training has more impact on both the cardiovascular and muscle system when compared to exercise with a moderate intensity level. The workout only lasts for 4 minutes, but be prepared for the longest four minutes you’ve ever had (depending on your fitness level)!

Step by Step:

1.

Push-ups for 20 seconds

2.

Rest for 10 seconds

3.

Squats for 20 seconds

4.

Rest for 10 seconds

5.

Start from 1-4 until you reach 4 minutes (8 cycles)

The Tabata workouts help me to reduce stress hormones such as Cortisol in my body and boost my mood. I got back to my former fitness level to be the best version of myself again as a Dadpreneur.

Tabata Stopwatch Pro as a part of my Dadpreneur habits

Tabata Stopwatch Pro is a free timer that will work for all Interval Training routines. This tool helps me to concentrate on my workout without being disturbed by counting seconds. Both for iOS and Android available. 

Dadpreneur Habit #4: Water + Lemon = Magic 

Lemon Water, 1 minute

When I woke up, I always felt dehydrated. My body wanted me to drink a glass of water, but somehow I resisted it as I didn’t like its taste. It was too dull and uncool. However, after reading all the benefits of adding lemon to the water, everything changed and it might just be the simplest, cheapest, and fastest morning ritual you can do for your long-term health. 

Dadpreneur_Habits_LemonWater

Lemons are thought to have originated in India where they had been cultivated for over 2500 years and were an important ingredient in the ancient science of Ayurveda. 

Here are the benefits of drinking lemon water first thing in the morning:

  1. Helps to hydrate your body
  2. Vitamin C may reduce the risk of cardiovascular diseases and stroke
  3. Helps To Boost Your Energy Levels & Mood
  4. Helps Support Weight Loss
  5. Promotes Glowing Skin & Anti Aging
  6. Helps stimulate a sluggish fatty liver
  7. Freshens your breath

After waking up in the morning, the first drink I have is a big glass of lemon water (8oz/250 ml). 

How to make lemon water:

1.

80oz/250ml of water (hot or cold)

2.

squeeze half a lemon into the water

To make the drink as healthy as possible, use filtered water and organic lemons.

Dadpreneur Habit #5: Be Grateful Every Day And Your Life Will Change

Gratitude Journal, 5 minutes 

A 2003 study by Robert Emmons and Michael McCullough found that keeping a daily gratitude journal leads to better sleep, reduced physical pain and a greater sense of well-being. Gratitude also stimulates the part of the brain associated with dopamine, which is responsible for creating new learning pathways.

Dadpreneur_Habits_GratitudeJournal

Wisdom from ancient and modern times teaches us that the beginning and the end of the day is a time to think, evaluate, and correct course. Therefore, this approach consists of 2 parts:

A morning routine (first thing in the morning when you wake up)

1.

I am grateful for

1.__________ 2.__________ 3.___________

e.g. I am grateful for my family, Steve who helped me setup my Podcast and my standing table

2.

What would make today great?

1.________ 2._________ 3._________

A night routine (before you go to bed)

1.

3 Amazing Things that happened today 1.___________ 2.___________ 3.____________

I keep my gratitude journal with a pen on my bedside. In about 5 minutes per day, you can establish a positive pattern of thinking and acting when it matters. 

The-5-minutes-Journal as a part of my Dadpreneur habits

This is a simple but highly effective tool to boost your happiness and increase productivity every day. I found out that I am more likely to write into a well designed book that writing on my own sheet of paper, but this might be just me. 

Don't get overwhelmed...

The 5 Dadpreneur habits are simple but not easy to do. The aim is to incorporate these dadpreneur habits into your daily routine. And here lies the difficulty. It's easy to make your bed and use the Pomodoro Technique a couple of days in a row, but will you stick to it for a month? A Year?
I run into the challenge that I wanted to do all 5 habits at once, and I failed miserably.
Once you miss a day or two, you'll begin to feel angry about yourself, and your inner voice starts to talk to you "you're a loser, you can't even stick to drinking lemon water every day."


Please don't get discouraged 


This happens to all of us. Therefore I want to give you a tip on how to stick to your habits for the long.
Automating a habit in your lifestyle without using willpower (think of brushing your teeth) will take about 66 days, according to the newest research. It means you should stick to a habit for at least two months until you'll do it without forcing yourself.
The best tip is to starting with ONE habit and sticking to it for 66 days.
I know, you might think now, that you can do all 5, but believe me incorporate one habit at a time, and you'll be much more successful much faster.
So, pick one dadpreneur habit from this article and start building your good habits from there.


The 5 Dadpreneur Habits that will boost your mental and physical abilities.

Download my 5 Dadpreneur habits it as a PDF , save it on your computer, print it out or read it later. In addition you'll get a BONUS habit, that is crucial to stay on track with your habits and you'll join my Dadpreneur Tribe email list with ongoing tips and tricks for a successful life as a dad and entrepreneur.

Dadpreneur_Habits_Cover

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