Dad, professional (and freelance) developer, training jiu jitsu 3-4 times per week, and strength training. (Trying to get hella yolked).

It’s takes processes, systemization and at the end of the day: discipline. Someone else said it here, but I fully agree, you have to be willing to sacrifice other things.

I don’t watch TV, ever. I don’t stay up past 9pm (except veeery rarely) I wake up early and get my most important stuff done before noon.

Oh and I just fail a lot. But that’s part of the process. I try to build consistency and just like we do with software I try to figure out why something failed and I make adjustments. Like my own little mini-postmortems.

If you really want tactical advice, I write notes daily. I use reflect.app and I have an end of day ritual where I write down anything that sticks out as unique or interesting about my day. Then I write about 3 things I’m actively trying to accomplish and what I’ll do to make those happen tomorrow. Then I’ll write 3 things I’m grateful for. Last I’ll write one thing that’s stressing me and out then I’ll reframe it in a positive light and finally I’ll write down how my best version of myself would handle that particular issue.

Writing really helps me slow down and make sure I’m doing the right things and helps me recognize when to stop doing the wrong things.

This comment is so insightful, in so many different ways.

Just wanted to say thank you.

Will give this system a go.

Will also.

I use Logseq and Obsidian to take notes, but I've kept putting off the end-of-day reflecting session.

Looks like this may make me keep myself accountable.

530am workouts. That lets me get in a run/swim, eat, stretch, and shower before my daughter wakes up. I tried other solutions for a while (lunch or late-night workouts) but just couldn't hack 'em. I don't love getting up so early but it's the most sustainable option I've found.

[Full disclosure I work mostly with devs but am not one myself]

Thanks for sharing. I'm inclined to try this approach too, although I must admit the thought of early morning training is daunting.

I was previously a night owl, and used to train before lunch - but when our daughter came along everything changed (which I am certain you can relate to).

So yeah, family time gets undivided attention, as does work - which means I ended up compromising on my afternoon training. And by night time I'm just too exhausted to get in a good training session.

Anyhow I think you're right with your approach. Our girl is usually up around 6h30. I may as well try wake earlier and see how it goes.

If you've been at this a while then congrats on the discipline!

Yup, the longer you do it, the more manageable it becomes. Also, I got a running stroller and would take my daughter running in the park on weekends; that's a bit of help, too.

I don't understand this? Do you have a partner at home for your daughter or do you have a swimming pool at your home?

My wife and daughter wake up around 7 or 730, I usually get back from the park (that has a public pool) around 645

What time do you sleep? I've noticed a major decrease in my problem solving ability if I'm getting less than 7 hours a night.

I'm the same way and aim for 7.5-8hrs, usually getting into bed between 9-930pm. I've been lucky throughout my life that I've never struggled to fall asleep and can usually conk out within a few minutes.

Discipline and making it a non-negotiable priority in my daily life. For me, a day I don't run is a wasted day, so I like to get it done before other stuff can interrupt. I structure my life to make that possible.

I go run about 10 miles around 4:30 to be done by the time kids need to wake for school. To make that happen, I go to bed before 9:00 every night. It doesn't leave very much time for other activities but I can't say my life was improved by wasting time on personal projects or watching TV.

Important to remember that although getting a run in takes time, it pays for itself with more energy and focus throughout the day (and better sleep quality).

>it pays for itself with more energy and focus throughout the day (and better sleep quality).

...for some people.

Well I'm definitely not a morning person. It generally takes me until 10-11 to fully wake up so I choose lunch time. I have a flexible schedule and usually can take a 90 minute lunch break. 60 minutes for exercise and 30 for changing/eating. It works pretty well and just extends the working day a little.

Not a dad but a few sets of pushups and air squats throughout the day. Pulling requires gear of some kind so 1 set of pullups on a bar when home. Most can squeeze 1 minute of time for a set of body weight work here and there. Long walks for cardio but that takes time unfortunately.

Yea, little micro workouts (completable next to your desk) throughout the day are great. I find most habit hacks questionable and/or too situational, but "habit stacking" works pretty well for this. Every time you test/compile/deploy/etc do 10 pushups next to your desk.

I noticed that when want to boredom/stress-eat, that if I do a small workout instead, the joy from having completed it makes the craving go away.

Yes, but be careful of repetitive stress injuries that can occur. Mix it up and don’t go too intensely. It’s a marathon, not a sprint.