The Sorted Dad

If you’re waking up tired, dragging yourself through the day, and collapsing into the sofa every night, you’re not alone. The dad energy dip is real.

Between work, kids, life admin, and interrupted sleep, it’s no wonder so many of us feel constantly low on fuel.

But the good news? You don’t need caffeine overload, dodgy supplements or a strict gym schedule to get your spark back. You just need a smarter approach—based on real life, not influencer nonsense.

This guide is your Sorted Dad energy blueprint. No hype. Just doable steps that actually help.

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⚠️ Part 1: Why You’re So Tired All the Time

Let’s start with the basics. If your energy is constantly crashing, chances are it’s due to one (or all) of these:

• Poor sleep quality (even if you technically get 7 hours)
• Blood sugar crashes from sugar-heavy meals or skipped ones
• Low movement (ironically, sitting still drains energy)
• Mental overload from constant decision-making
• Too much caffeine leading to rebound fatigue

Fixing your energy starts with awareness—and then making small but powerful tweaks.

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🥗 Part 2: Nutrition Tweaks That Actually Help

No fads. Just fuel.

1. Eat Protein with Every Meal

Helps stabilise blood sugar and keeps you fuller, longer. Eggs, yoghurt, nuts, beans, chicken—whatever works.

2. Ditch the Beige Breakfast

That bowl of sugary cereal or slice of toast? It’s setting you up for a crash.

Try this instead:

• Greek yoghurt + banana + oats
• Scrambled eggs on seeded toast
• Leftover chicken and veg (who says it has to be “breakfast food”?)

3. Drink More Water

Dehydration = fatigue. Aim for 6–8 glasses a day. Add lemon, cucumber or squash if plain water’s a struggle.

Sorted Dad tip: Drink a full glass when you first wake up. Instant head start.

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🏃 Part 3: Movement That Creates Energy (Not Drains It)

When you’re tired, exercise feels like the last thing you want. But gentle, regular movement is exactly what recharges you long-term.

4. Walk Daily

Best-kept secret in energy hacks. Walking boosts oxygen flow, clears your head and improves mood.

No time?:

• School run walk
• 15 mins at lunch
• Quick lap after dinner

5. Do Micro Workouts

10–15 mins is enough. Bodyweight moves like squats, push-ups, planks, jumping jacks. Just get your heart rate up.

Link to: Beginner Home Workouts for Dads Who Are Tired, Busy, and Out of Shape

6. Stretch to Recharge

Tight muscles = sluggish movement. Add 5 mins of stretching or yoga poses in the morning or before bed.

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🧠 Part 4: Mindset Tweaks That Unlock Energy

It’s not just physical. Mental overload and burnout zap your battery too.

7. Declutter Your Morning

Fewer decisions = more energy for important things.

Try:

• Prepping clothes or food the night before
• Using the same breakfast rotation
• A 2-minute morning breathing reset

See also: 5 Morning Habits That Transformed My Mindset as a Busy Dad

8. Take Breaks That Actually Work

Scrolling on your phone doesn’t count.

Instead:

• Step outside for 5 mins
• Stretch
• Lie on the floor and do nothing (trust me)

9. Say No to One Thing This Week

Over-committing is an energy killer. Protect your bandwidth.

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🛏️ Part 5: Sleep—The Foundation of All Energy

No hack replaces proper rest. But you can improve the quality of what you get.

10. Protect Your Evening Wind-Down

• No screens 30 mins before bed
• Write down tomorrow’s tasks to clear your head
• Dim the lights to cue melatonin

11. Get Your Room Sleep-Ready

• Blackout curtains
• Cooler temps (around 18°C is ideal)
• No blinking lights or buzzes

Got a toddler waking you? Tag-team nights with your partner. Nap when you can. Don’t try to “power through” everything.

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🧭 Bonus: 1-Week Energy Reset Plan

Day 1: Go to bed 30 mins earlier
Day 2: Eat protein at breakfast
Day 3: Walk for 20 mins
Day 4: Do 10-minute bodyweight workout
Day 5: Drink 6+ glasses of water
Day 6: No phone after 9pm
Day 7: Write down 3 things that drain your energy—and fix one

Repeat weekly. You’ll feel the shift.

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Final Word: This Isn’t About Perfection

You don’t need to “get shredded” or start running marathons. You just need to do a little more of what fills your tank—and a little less of what drains it.

You’ve got enough on your plate. This plan just helps you handle it better.

Stay fuelled. Stay focused. Stay sorted.