For working dads who come home — but their mind doesn't
Leave work stress at work. Get your evenings back.
The After-Work Reset is a 30-minute read with a simple five-step routine to switch off from work — without changing jobs or spending hours meditating.
- Read in 30 minutes
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You know the drive home…
Your body is home. Your head is not.
Your kids run to you. Your partner asks about your day. You say "fine." But you're still replaying the meeting, the budget, the ten things on tomorrow's list. Someone's telling you about their day — and you missed the last two minutes.
Patience
Small things feel big. The fifth “Dad, Dad, Dad” hits harder.
Connection
You're in the room but not in the moment — and they can tell.
Sleep
A mind that never clocked out struggles to settle at night.
Your own time
The hobbies and downtime you loved slowly fade away.
You're not broken. You're not a bad dad. Your brain is just running a work program that never got closed.
The good news
Switching off is a skill. You can learn it.
You don't go from 70 mph to parked in one second. Your mind needs a slow-down too. The After-Work Reset gives you one — in five short steps.
Close the Working Day
A five-minute shutdown ritual that puts work on paper so your brain can let it go.
Create a Transition
Turn the drive home — or two minutes on the doorstep — into a bridge between two worlds.
Relax Your Body
Release the tension stress leaves in your shoulders, jaw and hands. No cushion required.
The 20-Minute Reset
A guided calm-down you can split in two, or shrink to five minutes on hard days.
Reconnect at Home
Steer your attention back to the people you came home for — and actually be there.
Inside the book you'll discover
- Why “stress is just part of being a dad” keeps you stuck — and four other myths like it
- The five-minute shutdown ritual to close your working day for good
- What to do in the car — or on the doorstep — so you walk in present
- A guided 20-minute reset (and a 5-minute version for crazy days)
- How to keep it going on busy, messy, real-life Tuesdays
- Straight answers to the 10 questions dads ask most
Bonus included
The After-Work Reset Toolkit
Printable, ready to use tonight:
- Daily Reset Checklist
- Weekly Habit Tracker
- Five-Minute Emergency Reset
- Evening Reflection Worksheet
Five beliefs that keep working dads stressed
The book breaks down each one — and what to do instead.
A note from the author
“I know what it's like to finish work and still feel as though the working day is following you around. What helped me was learning to create a real transition — small, repeatable actions. This is the exact approach I used.”
— Ryan Patrick Murphy
Start tonight.
The years your kids are young don't come back. You don't need a new job or a free weekend — you need five minutes and a decision.
- The After-Work Reset (PDF)
- Printable Reset Toolkit
- Instant download, read anywhere
$7
Yes, I want my evenings back — $7Secure payment via Stripe
Questions
How long does it take to read?
About 30 minutes. Then you pick one step and try it tonight — you don't need to master all five first.
Do I need to meditate for hours?
No. Most of the steps take five minutes or less and attach to things you already do, like parking the car or hanging up your coat.
What if I can't stop thinking about work?
That's normal at first. The book teaches a simple 'Notice and Return' skill — the goal isn't zero thoughts, it's not following every one down the rabbit hole.
What format is it?
An instantly downloadable PDF you can read on your phone, tablet or computer, plus a printable toolkit.
Is this therapy?
No. It shares simple habits for winding down after work. If your stress feels heavy or won't lift, the book explains when to talk to a doctor or qualified professional.