Find Joy in the Everyday Moments of Fatherhood

Ever feel like you’re starring in your own low-budget sitcom—one where you’re both the comic relief and the hapless hero? If you’ve ever found yourself celebrating a successful diaper change like you just won the World Cup, this is for you. Let’s be real, sometimes ‘joy’ looks like not stepping on a Lego at 6am. Grab these micro-moments—because someday you’ll miss the chaos (or at least, that’s what people with older kids keep telling us).

Turns out, savoring small joys wires your brain for more happiness—think of it as a daily vitamin for your mood. When you notice and appreciate these micro-moments, you lower stress, boost bonding hormones like oxytocin (aww), and teach your kid that life isn’t just about milestones, but about giggling at your own dad jokes. Plus, your brain gets better at spotting the good stuff, which is basically a superpower in the world of parenting.

How to do it

First, lower the bar—way down. You’re not aiming for Instagrammable perfection, just a flash of goofiness or a shared smile.

Follow these steps:

  1. Keep your phone in your pocket.
  2. Stay alert for moments that are weird, sweet, or totally mundane.
  3. When you spot a moment—like your kid’s pancake face or the way they say ‘spaghetti’—pause and mentally high-five yourself.
  4. For extra fun, narrate the moment out loud: “Hey, this is pretty great.”
  5. Repeat as needed, especially on days when you’re running on caffeine and hope.

Tips:

  • Focus on the little things, not perfection.
  • Celebrate ordinary moments.
  • Narrating out loud can help you savor the experience.
  • Give yourself credit for noticing the good stuff, no matter how small.

When you’re pouring your morning coffee (or reheating it for the third time).

Glance at your kid and notice one thing that makes you smile, even if it’s just their bedhead.
Do a mini fist-pump or whisper ‘dad win’ to yourself—extra points if your kid catches you.
Put a sticky note on the fridge that says ‘Look for the silly’ or set a daily phone reminder to ‘Find a dad moment’.

After you tuck your child in at night.

Write down (or help your kid write) one goofy or happy thing from the day and drop it in the jar.
Read a couple of old notes and laugh together, or just give yourself a mental pat on the back for making it to bedtime.
Create a shared ‘joy jar’ with your kid—an old jar and some scraps of paper for jotting down funny or sweet moments.

When you feel yourself getting frustrated or overwhelmed.

Play the song for 10 seconds and do a goofy dance—solo or with your kid.
Laugh at yourself (or your kid’s moves) and feel the stress melt just a little.
Pick a silly song as your ‘joy anthem’ and have it ready on your phone.