The Wake-Up Call: How Choosing My Family and Myself Helped Me Break Free from Burnout
I believed working long hours was the highest form of love.
Providing meant pushing through exhaustion, sacrificing sleep, and proving my worth through productivity.
But somewhere along the way, I forgot why I was doing it.
Most mornings, I left before my daughters were awake.
Most nights, I came home emotionally drained.
Even when I was physically there, I wasn’t really there.
My mind was stuck in meetings, inboxes, and a never-ending to-do list.
Then one night, my 10-year-old daughter looked up and asked:
“Daddy, why are you always so tired?”
That question pierced right through the noise.
She didn’t want more stuff.
She wanted me.
That was my real wake-up call—the emotional jolt that changed everything.
The Cost of Overworking: What I Was Losing
I’m a trained child and adolescent psychiatrist.
I’ve spent years counseling families about presence, mental health, and emotional resilience.
But I wasn’t living it myself.
I was:
- Missing milestones and bedtime stories
- Constantly distracted and disconnected
- Running on caffeine, skipping workouts, ignoring sleep
And I kept having the same recurring nightmare:
That I’d grow old, look back, and realize my children barely knew me.
Stats confirm I wasn’t alone:
- 68% of working parents feel emotionally drained
- 56% say work stress makes it hard to be present at home
Maybe you’ve felt that too stuck in “provider mode,” even when you’re home.
It’s not your fault.
But it is your responsibility to shift.
3 Small Shifts That Changed Everything
You don’t need to blow up your life overnight.
You just need to make room for change—one intentional shift at a time.
1. Leaving Work on Time & Setting Boundaries
The first week I set a hard stop on my workday, everything shifted:
- My children were visibly happier just having me around
- My stress levels dropped—almost immediately
- I felt lighter, like I could finally exhale
Try this:
Set a 30-minute “shutdown” alarm. Use it to close your day, transition home, and protect your evenings like gold.
2. Creating a Transition Ritual
We talk about work-life balance.
But what we really need are work-life boundaries.
A simple ritual, whether it’s a short walk, a breathwork session, or changing into comfy clothes, helps your nervous system switch gears.
It tells your body: It’s safe to be here now.
3. Prioritizing My Health & Energy
Burnout doesn’t just drain your energy.
It drains your joy.
I started sleeping more. Drinking less coffee. Moving my body again.
And within weeks, I felt sharper, calmer, and more emotionally available—the father I wanted to be.
The Bigger Picture: Why This Matters for Every Father
Our children won’t remember how hard we worked.
They’ll remember how seen and safe they felt in our presence.
And here’s the kicker:
Fathers who are more involved at home report higher job satisfaction, better emotional wellbeing, and greater fulfillment.
(Harvard Business Review)
Presence isn’t just a gift for them.
It’s a gift for us, too.
What’s one small shift you could make today?
Presence doesn’t require perfection.
Just intention.
👉 Ready to take the first step?
Explore the same free training that helped me begin this journey—and start designing a life built around presence, purpose, and your real priorities.