@pearse_thealphadad
Instagram · One Shot
@pearse_thealphadad 10 habits I do now as a dad that I wish I’d started 10 years earlier. If you’re busy, tired and fed up with starting again, build these into your week: 1. WALK EVERY DAY Take a 10-minute walk after lunch or while the kids are at training. Short walks add up. Give yours a regular slot. 2. PUT PROTEIN IN YOUR BREAKFAST Aim for 30–40g. Greek yoghurt with a scoop of whey is an easy option. Decide breakfast before you’re rushing out the door. 3. DRINK WATER BEFORE COFFEE Keep a bottle where you work. Make drinking water part of something you already do. 4. LIFT 3 TIMES A WEEK Book three full-body sessions. Squat or lunge, hinge, push and pull. Record your weights and reps so you can build on them. 5. WORK TOWARDS 8,000 STEPS Check your current average first. Add 1,000 daily steps and build from there. Use walks, school runs and phone calls. 6. PLAN TOMORROW TONIGHT Training kit ready. Workout booked. Breakfast and lunch decided. Five minutes tonight makes tomorrow easier. 7. KEEP YOUR STRUCTURE AT WEEKENDS Still eat normal meals, get protein in and walk. Enjoy the meal out without turning the whole weekend into grazing. 8. EAT A PROPER MEAL BEFORE TREATS Include protein, fruit or veg and enough food to satisfy you. Portion your treats onto a plate so you know what you’re eating. 9. SET A BEDTIME ALARM Set it 30 minutes before bed. Phone away, lights down. If you’re getting up earlier, your bedtime needs to move earlier too. 10. TRACK ONE HABIT Pick steps, workouts or protein. Make a daily tick in your notes. Keep it simple enough to do on your busiest day. Don’t try to overhaul your life tomorrow. Pick the habit you struggle with most. Make the first version easy enough to repeat for seven days. Once it feels manageable, add another. Miss a day? Get back to it at the next opportunity. You don’t need to wait for Monday. SAVE THIS for the next time life feels chaotic and you need a clear place to start.
