Challenge Outdated Societal Norms About Fatherhood That May Be Causing You Stress

Ever feel like you’re starring in a sitcom called 'Dad, You’re Doing It Wrong'? If you’ve ever been congratulated for simply existing with your child in public, or had a relative ask if you’re 'babysitting,' this one’s for you. Let’s laugh (and maybe rage a little) about all the weird, ancient expectations that somehow survived into 2024—and figure out how to send them back to the Stone Age, one eye roll at a time.

Challenging these outdated norms can seriously reduce your stress and increase your confidence as a dad (science says so!). When you ditch the ‘shoulds’ and just parent as you, your brain releases more feel-good chemicals (hello, dopamine), and your kid gets a front-row seat to emotional intelligence and resilience. Plus, modeling equality and flexibility gives your child a healthier view of what it means to be a parent—no capes required.

How to do it

  1. When you notice a weird dad stereotype pop up, pause and mentally call it out. Bonus points if you add a snarky inner monologue.

  2. Talk openly with your partner and friends about what’s actually helpful, rather than just sticking to so-called ‘dad-coded’ tasks. Honest conversations can help break down unhelpful expectations.

  3. Practice saying “no thanks” to extra expectations that don’t serve you or your family. Setting boundaries is important for everyone’s well-being.

  4. Celebrate your wins—no matter how small. Even if it’s just surviving a trip to the grocery store with everyone alive and only one meltdown (yours or the kid’s, it doesn’t matter), give yourself credit.

Key Tips:

  • Be aware of stereotypes and challenge them, even if just in your head.
  • Communicate honestly about what’s truly helpful.
  • Set boundaries and decline unnecessary expectations.
  • Acknowledge and celebrate your everyday successes.

When you catch yourself feeling awkward or judged in a parenting moment (like at the playground or family event).

Take a deep breath and remind yourself, 'I’m a real parent, and I belong here.'
Do a tiny fist pump or think, 'Heck yeah, Dad power!'
Put a sticky note on the fridge that says, 'Dad = Parent, Not Babysitter.'

When someone makes a comment about 'dad duty' or 'helping out.'

Share the meme with a fellow dad or your partner.
Smile at your own cleverness (and maybe snort-laugh).
Save a funny meme about dad stereotypes to your phone.

When you feel pressure to act a certain way because you’re ‘the dad.’

Send a quick message like, 'Anyone else get called Mr. Mom today?'
Enjoy the solidarity (and the inevitable dad joke replies).
Create a group chat with other dads for daily check-ins or venting.
Challenge Outdated Societal Norms About Fatherhood That May Be Causing You Stress | Dad Pilot