Just A Dad
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- Hello World!Welcome to Just A Dad! A space that promotes encouragement and support for dads!
7.16.26 Just A Dad dealing with Obstacles
Ever had an obstacle that you thought you would never overcome? Believe it or not, most of us have had obstacles in our way that prevented us from achieving our goals or getting further in life. To overcome this obstacle, you have to get your mindset right. You see, that is where it all begins…your mental state. If your mind isn’t right, your obstacle will become harder and more difficult to handle. If you don’t place your mind in a state of “can do” you will start to see that “you can’t!” So before you tackle any obstacle get your mind right and realize that the problem you were facing will be easier to deal with.
“Obstacles don’t have to stop you. If you run into a wall, don’t turn around and give up. Figure out how to climb it, go through it, or work around it.” — Michael Jordan
7.16.26 Mental Health Tip of the day 🗣️
Start your morning by putting your phone in another room or under your pillow for the first 15 minutes. Use this quiet time to stretch or focus on your breath. Limiting early morning screen time prevents digital overload and sets a grounded, intentional tone for your day.
Here are a few quick ways to build on this today:
- Embrace a short walk: Take a 15-minute stroll outside. Getting fresh air and a change of scenery helps trigger the release of endorphins to instantly boost your mood.
- Practice mindful breathing: Whenever you feel overwhelmed, try inhaling slowly for 4 seconds, holding for 4 seconds, and exhaling for 4 seconds.
- Set digital boundaries: Consider taking a screen-free break later today to give your mind a true chance to reset.
If you are feeling persistently overwhelmed or just want to explore further, browse mental health tools and professional directories like Mental Health America or the National Institute of Mental Health for a wide variety of daily wellness strategies.
7.16.26 Affirmation of the Day
“I trust in my ability to handle whatever comes my way, and I choose to give myself grace today.”
Say this aloud or jot it down to help reset your mind and cultivate a grounded, positive energy for your afternoon.
If you are looking for something tailored to a different focus, here are a few other options to try:
- For Self-Love: “I am enough, exactly as I am in this moment.”
- For Stress: “I let go of what I cannot control and choose peace.”
- For Motivation: “I have the power to create a life I love.”
7.17.27 Just A Dad that doesn’t give up.
Ever had a time where you felt like you done enough and now you just want to throw in the towel? Don’t! I know you’re looking at this and thinking “I can’t keep going!” I’m here to tell you that you can! You see, giving up is a mental thing. Look at the people who are looking up to you and tell yourself “They’re watching me!” Think about all of that you want to accomplish and tell yourself “I have to keep going, so I can reach my goals!” It’s all about training yourself to become motivated and determined, dedicated and confident, basically…unstoppable! Keep going. You got this!
“Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.” – Thomas Edison
7.17.26 Mental Health Tip of the Day 🗣️
Practice Box Breathing today to quickly reset your nervous system. Inhale deeply for 4 seconds, hold for 4 seconds, exhale slowly for 4 seconds, and hold empty lungs for 4 seconds. Repeat 4 times. This simple exercise decreases stress hormones and brings you back into the present moment.
7.17.26 Affirmation of the Day
I have everything I need to handle whatever comes my way today, and I choose to give myself grace along the journey.”
Repeating this statement helps center your energy, dissolve feelings of self-doubt, and keep you grounded in the present moment.
How to make the most of it:
- Say it Aloud: Repeat the affirmation 3 to 5 times while looking in the mirror to reinforce the positive message.
- Write it Down: Jot it down in a journal or the Notes app on your phone to keep your mind focused.
- Set a Reminder: Use it as a lock screen wallpaper or a midday push notification to stay grounded.
7.18.26 Just A Dad speaking on peace
Peace is something that you don’t find, it finds you! Imagine yourself in a situation where you’re struggling, stressed out, depressed and you just need to escape but, you can’t. One day you finally stand up and move causing your mind to become free. Soon the struggle..over, the stress..gone, and the depression..silenced. This is that moment where you find peace. The moment when you can actually focus on yourself and start to build on that person you wanted to become but, was afraid. The moment when you no longer see the shadow of negativity but, the illuminating light of hope. That moment is when you find peace. This peace will cover you and shield you from the darkness, casting away all the demons that once held you hostage. This peace will not only be the anchor of your life but, the beginning of your manifestation. Find your peace.
“Inner peace begins the moment you choose not to allow another person or event to control your emotions.”—Pema Chodron
7.18.26 Mental Health Tip of the Day 🗣️
Don’t believe every thought you have.
Your mind generates thousands of thoughts every day, but not all of them are facts. When a negative thought shows up, pause and ask yourself:
“Is this true, or is this just how I feel right now?”
That simple question can help separate temporary emotions from reality.
Today’s challenge: Catch one negative thought and replace it with a more balanced one.
Example:
- ❌ “I’ll never figure this out.”
- ✅ “I haven’t figured it out yet, but I can keep learning.”
Small shifts in how you think can lead to big changes in how you feel and act. Keep giving your mind reasons to move forward.
7.18.26 Affirmation of the Day
“I am becoming the person I am meant to be, one choice at a time. I release what I cannot control, embrace what I can, and move forward with confidence, purpose, and peace.”
Take a moment to say it slowly three times today—once in the morning, once at midday, and once before bed. Let it be a reminder that progress doesn’t require perfection; it only requires the next right step.
7.19.26 Just A Dad saying “I’m proud of you!”
If no one told you today, allow me to be the first and say “I’m Proud of You!” The fact that you woke up today and decided to keep going, makes me proud. The world threw so much at you and you took every single blow! You could’ve walked away, head down with a look of defeat but instead…you kept your head held high and took on all challenges! I’m proud of you because during your battle, armor started falling off and you became vulnerable. Instead of running away, hiding from your enemies, you took them on swinging with precision! There were times that you had to take three steps back only to keep forcing yourself and move twenty steps forward and for that…I’m proud of you! Once again if no one took the time to see what you were going through, saw the work you put in and couldn’t take three seconds to say I’m proud of you…read this and know that “I’m proud of you!”
“You have been criticizing yourself for years, and it hasn’t worked. Try approving of yourself and see what happens.” — Louise Hay
7.19.26 Mental Quote of the Day🗣️
Protect your peace by taking short breaks from constant input.
You don’t have to fill every quiet moment with scrolling, notifications, or noise. Even 10 minutes of silence, a walk outside, deep breathing, or simply sitting with your thoughts can help your mind reset and reduce stress.
Remember: Rest isn’t a reward you earn—it’s a habit that helps you stay mentally and emotionally healthy
7.19.26 Affirmation of the Day
I am becoming the person I am meant to be. I release self-doubt, embrace my strengths, and trust that every step forward is shaping a brighter future. I choose peace over pressure, growth over fear, and faith over uncertainty.
Today’s reminder:
“I am enough. I am capable. I am worthy of the life I am building.” 🌱💙
7.20.26 Just A Dad dealing with a separation
Ok so this one is going to be a real one. Going through a separation isn’t easy for anyone. There is the living for others to living for yourself. There is the thinking of how do I move forward from this and build my own life. If kids are involved, how do I maintain my bond with my kids? I’m here to tell you…take a step back and breathe. Take it one day at a time and let yourself heal properly. Place yourself around a great support system whether it be family, friends, a therapist, just surround yourself with those who are there for you. When it comes to kids, still try to be there for them. The last thing you want to do is let them down during the whole situation. This is a hard time and I get but there is a light at the end. If you and your spouse do work things out, add couple counseling sessions to help build up the foundation again. If there is no reconciliation in sight, still keep things cordial and don’t let your emotions get the best of you. Remember, take it day by day, get a great support system and keep it cordial.
“We don’t even know how strong we are until we are forced to bring that hidden strength forward.”
—Isabel Allende
7.20.26 Mental Health Tip of the Day 🗣️
Don’t believe every thought that crosses your mind.
Your mind produces thousands of thoughts each day, and not all of them are true or helpful. When a negative thought appears, ask yourself:
- Is this a fact, or is it just how I feel right now?
- What evidence supports or challenges this thought?
- What would I say to a friend who was thinking this?
Creating a little distance between yourself and your thoughts can help you respond with clarity instead of reacting automatically.
🌱 Remember: Your thoughts influence your emotions, but they don’t define who you are. You have the ability to question them, learn from them, and choose how to move forward.
7.20.26 Affirmation of the Day
Affirmation of the Day
“Today, I choose progress over perfection. I am stronger than yesterday, capable of overcoming challenges, and worthy of peace, joy, and success. I trust that every step I take is leading me toward the life I’m building.”
Take a slow breath, repeat it a few times, and carry it with you throughout the day. Even small steps forward still move you closer to your goals.
7.21.26 Just A Dad finding myself
How do I want to live my life? What goals am I trying to achieve? Where do I see myself in years to come? Who do I want to be? These questions arise when you are trying to find yourself. A challenge that could be easy but also harder than finding a needle in a haystack. Finding yourself can open many doors creating possibilities and opportunities that you never imagined. I myself is a prime example of this. During my separation, I took time to reinvent myself and figure out who I really was. I thought about things that made me who I was in the past, perfected the equation in the present and will carry that formula into my future. Since then, my soul searching has allowed me to do things that not only helped me physically but also mentally. Opportunities arose that I never imagined and I am now welcoming those opportunities with open arms. The crazy part is, that the most unfortunate situation, will lead you to come about this soul searching. When finding yourself, think about those things that lead you to divert from the person you were. Surround yourself with people, things, and inspiration that will make finding that needle…not so hard. You got this…trust me, I know.
“Do the best you can until you know better. Then when you know better, do better.” — Maya Angelou
7.21.26 Mental Health Tip of the Day🗣️
Celebrate small wins.
It’s easy to focus on what’s left to do, but your progress deserves attention too. Every small step—getting out of bed, finishing a task, making a healthy choice, or simply trying again—is evidence that you’re moving forward.
Success isn’t built in one giant leap. It’s built through consistent, small actions that add up over time.
Today’s reminder: Small progress is still progress. Keep showing up for yourself.
7.21.26 Affirmation of the Day
I have the power to create a life I love, and I choose to embrace every opportunity today brings.”Repeat this to yourself a few times this morning to start your day with a clear, calm, and grounded mindset.[1, 2, 3]
Here is how you can use this affirmation effectively:
- Say it Aloud: Repeat it while looking in the mirror to reinforce your belief in your own capabilities.
- Write it Down: Jot it down in a notebook or your phone’s Notes app to carry with you.
- Make it Your Focus: Take a few slow, deep breaths and center your attention on the words. [1, 2, 3]
7.22.26 Just A Dad speaking on Faith over Fear
When you were a kid and it was time to learn how to ride a bike, you became scared and afraid due to how many times you thought you were going to fall. You would get on and have your parents hold you, giving you that extra boost of confidence but, still fall. Then the day came and after that one big push…you kept going! It was not only practice that helped you but, it was the faith you had in yourself. Faith over fear can make the weakest and most vulnerable person become invincible. It can make someone who is nervous, ready to take on the world and all that it throws at them. You see, faith is what fear is scared off. Fear creeps into a person’s life and immediately starts to eat away at their confidence. It latches onto their emotions and starts to bring forth doubt. It’s at moment, your Faith steps in and gives you a sense of self confidence and hope. Everything that you thought was impossible…possible! Someone who is weak and feels like giving up now has the strength of 10,000 men and now pushes forward. Faith is that invisible hand guiding you through life not allowing you to fall back into the darkness of fear. Whatever is going on in your life that is bringing forth any doubts or fears, it’s now time to conquer them with that faith that you had inside you.
“Faith is taking the first step even when you don’t see the whole staircase.” — Martin Luther King Jr.
7.22.26 Mental Health Tip of the Day 🗣️
Practice the 5-4-3-2-1 Grounding Technique
When stress, anxiety, or an overwhelming wave of thoughts hits, bring yourself back to the present moment by engaging your five senses. Take a deep breath and look around you to identify:
- 5 things you can see (e.g., a shadow on the wall, a pen, a plant)
- 4 things you can touch or feel (e.g., your feet on the floor, your sweater, a cool breeze)
- 3 things you can hear (e.g., a clock ticking, distant traffic, your own breathing)
- 2 things you can smell (e.g., coffee brewing, fresh air, paper)
- 1 thing you can taste (e.g., lingering toothpaste, a sip of water, or simply noticing your mouth)
Why it works: Anxiety and stress pull your brain into the past (regret) or the future (worry). This simple sensory checklist disrupts racing thoughts by forcing your brain to focus entirely on the physical space you occupy right now.
7.22.26 Affirmation of the Day
“I am allowed to slow down. My worth is not defined by how much I accomplished today.”
You don’t have to earn your right to rest or exist peacefully. Give yourself permission to take a breath, move at your own pace, and be gentle with your expectations today.
7.23.26 Just A Dad speaking on controlling emotions
We all know that certain situations and people can bring out the worst in you. So how do you not let your emotions get the best of you? I would say that is easy to do but, it’s not. If a person is the cause of heightened emotions, get away from that person! Once you are away from them, think about maybe sitting down and communicating how you feel. Try speaking about how you feel and allow the other person to see the concern you bring forth. This hits home with me because there are several times that I wished I just sat down and expressed my feelings. Once you do put those feelings on the table and both parties are understanding each other, hopefully that person will no longer be a part of your emotional breakdown. Same goes with a situation that is causing you to become angry and frustrated. Take yourself out of the situation and find a release such as writing, drawing or taking a hike. When something causes you to feel uncomfortable to the point that you spazz out, it can really mess with your mental. Another thing that can help with controlling your emotions is getting a therapist. A therapist can not only help but, they can guide you on how to stay focused and express your emotions in such a way that it doesn’t initiate anger. Whatever you do, don’t let your emotions get the best of you because that could lead to problems that you may not be able to solve.
“Emotion can be the enemy, if you give into your emotion, you lose yourself. You must be at one with your emotions, because the body always follows the mind.” — Bruce Lee
7.23.26 Mental Health Tip of the Day 🗣️
Give yourself permission to pause.
You don’t have to solve every problem today. Taking 10–15 minutes to unplug from your phone, breathe deeply, stretch, or sit quietly can help calm your mind and reduce stress. Rest isn’t a setback—it’s part of staying mentally healthy.
Remember: You deserve the same patience and kindness that you give to others.
7.23.26 Affirmation of the Day
I release what I can’t control, embrace the strength I already have, and trust that each new day is another opportunity to grow. I am resilient, I am enough, and I will keep moving forward—one step at a time. 💙
7.24.26 Just A Dad speaking on finding the right help
Before going through my separation, my wife and I were big on mental health and that meant finding a therapist that would be able to help us workout our issues. When finding a therapist or a psychiatrist, you really have to do some soul searching. I know what you’re thinking…separation…therapy, how can someone who is going through a divorce speak on therapy? Allow me to explain. The couple therapy helped us build a better relationship where we were learning how to love each other and understand our feelings but along the way, we had to stop the sessions. Fast forward, she had established herself with a therapist yet, I was still trying to figure out my life. So, I did some soul searching and found therapist after therapist until I found Bowanna Pharr. She took the time to dissect my life and get me grounded again. Finding someone who gets you and your mental is really important below are a few sites that can help.
https://www.psychologytoday.com/us
https://www.apa.org/ptsd-guideline/patients-and-families/finding-good-therapist
“Don’t be afraid to ask questions. Don’t be afraid to ask for help when you need it. I do that everyday. Asking for help isn’t a sign of weakness, it’s a sign of strength. It shows you have the courage to admit when you don’t know something, and to learn something new.” Barack Obama
7.24.26 Mental Health Tip of the Day 🗣️
Practice noticing your self-talk. When you catch yourself thinking, “I’m not good enough” or “I always mess things up,” pause and ask, “Would I say this to someone I care about?” If the answer is no, try replacing it with a kinder, more balanced thought.
Small changes in the way you speak to yourself can make a big difference over time. 💙
7.24.26 Affirmation of the Day
Today, I choose to believe in myself, even when the path ahead feels uncertain. I release the weight of yesterday and refuse to let fear or doubt define who I am. I am growing through every challenge, learning from every setback, and becoming stronger with each new day.
I deserve peace, joy, and genuine happiness. My worth is not measured by my mistakes, my past, or the opinions of others. I give myself permission to rest when I need it, to ask for help when I’m struggling, and to celebrate every step forward, no matter how small
7.25.26 Just A Dad saying “It’s okay to not be okay.”
You walk around wearing a smile but deep down inside, your world is crumbling. There are days when you feel like staying in bed but, you get up and continue to take on the world. People ask you “How are you doing?” “Are you okay?” You say “yes” or nod your head because, you’re afraid to say you’re not okay for you feel it will make you seem weak. STOP! I’m here to tell you, it’s okay, to not be okay! This doesn’t make you weak or worthless…it makes you human. There is not one person in this world that doesn’t have problems and is perfectly fine. No living soul, is waking up and saying “I have nothing wrong in my life!” So how do we tackle this situation? Number one, ask for help. Keeping this feeling inside will make you sick. It’ll build up to the point that when you want help, it will be too late. Seek attention from a therapist, friends, family any support system that you can sit down with and clear your mind. Number two, write down how you feel. Keeping a journal of how you feel can be a form of therapy or a release until you are ready to speak to someone. This last one is important and I can’t emphasize it enough. Please don’t give up hope. Tell yourself things will get better and train your mind to stay positive and focused. Amp yourself up to say “Today, I’ll reach out to someone!” “Today I will not be defeated!” “Today, I’m letting it all go!” Even after all of this, there will still be problems or feelings that you need to deal with but now, you have the formula to overcome them.
One breath at a time. One day at a time. Wake up, and be shredded. Cry for a while. Then stop crying and go about your day. You’re not okay, but you’re alive, and you will be okay, someday. -Jasinda Wilder
7.25.26 Mental Health Tip of the Day🗣️
Give yourself permission to slow down.
You don’t have to earn rest by exhausting yourself first. If you’ve been carrying a lot mentally or emotionally, take 10–15 minutes today to disconnect from your phone, breathe deeply, stretch, or simply sit in silence. Those small moments of rest can help calm your mind and improve your focus.
Remember: Progress isn’t measured by how busy you are—it’s measured by how consistently you take care of yourself, even in small ways.
7.25.26 Affirmation of the Day
Today, I choose peace over pressure, courage over fear, and progress over perfection. I am stronger than the challenges I face, wiser than the mistakes I’ve made, and worthy of love, growth, and new beginnings. I trust that every step I take is moving me toward the life I’m meant to live. I will give myself grace, celebrate my progress, and keep believing in myself—even on the hard days.
Today, I will remind myself:
“I am enough. I am growing. I am not giving up.” 💙
7.26.26 Just A Dad claiming my season
So during my walk, I decided that I wanted to listen to the Sunday Church Service choir that Kanye created and I instantly became overwhelmed with the love that God has shown me. Once I got to More than Anything, I felt God cover me and tell me “You’re okay!” I wanted to drop down and give him glory but, I felt like he wanted me to continue walking. Soon after the second verse, tears started flowing and I felt every thing that I had gone through…flow with them! I felt like I was finally in that place of peace that was so hard to reach, I felt that guilt and hurt leave my heart and truly saw what God was saying! I am okay! I am over that darkness! I won’t allow it to cross my mind again and again! This year started out terrible and so many questions were unanswered but now, God has answered every single one of them! I now know that this is my season for greatness, this is my season to become better than the person I was before. So now, find your peace, your blessings, your happiness and come into your season!
“Every season is one of becoming, but not always one of blooming.” — B. Oakman
7.26.26 Mental Health Tip of the Day 🗣️
Practice self-compassion.
Pay attention to the way you speak to yourself today. If you catch yourself thinking, “I’m not good enough” or “I should have done better,” pause and ask yourself:
“Would I say this to someone I care about?”
If the answer is no, try replacing that thought with something kinder, such as:
“I’m learning, I’m growing, and it’s okay to make mistakes.”
Being compassionate with yourself doesn’t mean lowering your standards—it means giving yourself the same patience and understanding you would offer a friend. Small changes in your self-talk can reduce stress, improve resilience, and make it easier to move forward after setbacks.
7.26.26 Affirmation of the Day
Today, I choose peace over pressure and progress over perfection. I am stronger than my doubts, wiser than my fears, and capable of overcoming every challenge that comes my way. I give myself permission to grow at my own pace, to rest without guilt, and to keep moving forward with faith and confidence. My past does not define me—my choices today shape my future. I am worthy of love, joy, and new opportunities, and I trust that each step I take is leading me toward the life I am meant to live.
Repeat to yourself three times:
“I am enough. I am growing. I am becoming the person I was created to be.”
7.27.26 Just A Dad Practicing self care
We all need time to ourselves and I understand that a busy life can make this difficult. Self care is important when it comes to your mental health. It can consist of many things that will not hurt your pockets in the long run. A day of meditation at a park or somewhere along a trail would be relaxing and also get you connected with nature. This meditation will also allow your body to recharge and help you maintain focus with balance following close by. If meditation is not your thing, a nice day of shopping at your favorite store, eating at your favorite restaurant, or catching a movie could be your go to for some self care. For the ladies who visit just a dad(for this is a place for everyone) a nice spa day would be fantastic! Treat yourself to a pedicure or a manicure, you can even throw in a massage! Now during all of these self care…limit your phone time and social media interactions. The object of self care is to disconnect from the real world for a bit. This time is your time to decompress and get yourself back to normal. Self care can be the thing that keeps you from going into a a state of depression or anxiety. Self care can be that boost to the start of the week ahead, allowing you to tackle it head on without stress or without causing a burnout. So today, tomorrow, or this week, make plans to do something for yourself to help yourself.
https://healthy.kaiserpermanente.org/health-wellness/healtharticle.7-self-care-tips
“When you say ‘yes’ to others make sure you are not saying ‘no’ to yourself.” – Paolo Coehlo
7.27.26 Mental Health Tip of the Day 🗣️
Self-care isn’t about escaping your responsibilities—it’s about making sure you have the energy and peace of mind to meet them. Even 10–15 minutes a day can make a difference. Take a walk, drink enough water, put your phone down for a while, pray or meditate, journal your thoughts, or simply give yourself permission to rest without feeling guilty.
Remember: You can’t pour from an empty cup. Taking care of yourself isn’t selfish—it’s necessary so you can continue showing up for the people and goals that matter most.
7.27.26 Affirmation of the Day
“Today, I choose to care for myself with the same kindness and compassion I give to others. My needs matter, my rest is productive, and my peace is worth protecting. I release the guilt of slowing down and embrace the strength that comes from taking care of my mind, body, and spirit. I am worthy of love, balance, and healing—starting with the way I treat myself.”
7.28.26 Just A Dad Knowing his worth
Before I started writing about this topic, I had to do some research. Now don’t get me wrong, I do know my worth but, I had to get a deeper understanding of what it meant to find the true value of yourself. For that you must find that part of you that deserves your respect and values your opinions. You must uncover that part of yourself who is not afraid to let your voice be heard which will then make expressing your feelings, come out with confidence leading to more validation in the long run. Realizing your worth also means that you don’t have to settle or force yourself to be content when deep down inside, you must leave. I also noticed during my research on this subject, you have to see that you matter as a person and it should show in your relationship, your job, in everything you do. There is no equation to finding yourself in fact, knowing your worth should be easy to acquire as it has always existed but hidden away from either the hurt you caused to others or hurt that someone else has done to you. A tragedy or conflict could also be one reason a person may need to self analyze themselves, unlocking their own identity and discovering that person they truly are and not what people make them out to be. Do your self a favor…understand that you are valued.
“You are not a drop in the ocean. You are the entire ocean in a drop.” – Rumi
7.28.26 Mental Health Tip of the Day 🗣️
Your self-worth isn’t determined by how productive you are, how many people approve of you, or how few mistakes you make. It comes from recognizing that you have value simply because you exist.
Today, challenge one negative thought you have about yourself. When your inner critic says, “I’m not good enough,” pause and ask, “What evidence do I have that this is true?” Then replace it with a more balanced thought, such as, “I’m still growing, and that doesn’t diminish my worth.”
Remember: Speak to yourself with the same kindness, patience, and respect you would offer someone you deeply care about. Small changes in the way you talk to yourself can make a lasting difference in how you see yourself over time.
7.28.26 Affirmation of the Day
Today, I choose to see myself through the eyes of compassion instead of criticism. I am enough exactly as I am, and I do not need to earn my worth through perfection or the approval of others. My voice matters. My presence matters. My journey matters.
I release the belief that my past defines me. I embrace the truth that I am growing, healing, and becoming stronger every day. I deserve love, respect, peace, and opportunities that align with who I am.
Just A Dad-A place for encouragement and support 