Hot Topics Ep. 5 - Burnout to Balance: Prioritizing Self-Care as a Dad

In this episode of Hot Topics, hosts J. Fotsch and Will Cox welcome Dr. Shelby Smith, a family physician and father of three, to explore the essential yet often neglected topic of self-care for dads. With honesty and warmth, Dr. Smith shares how his personal and professional experiences have transformed his understanding of burnout, mindfulness and the importance of being present—mentally and emotionally—for his family. From engaging in early morning exercise and guided meditation to establishing digital boundaries and learning to say no to overcommitments, he provides practical strategies for achieving balance amid the chaos of parenting.

 

Key points include how situational stress affects both mind and body, why parents must protect their presence as much as their provision and how saying “no” is an essential part of family wellness. The conversation underscores that while balance may never be perfect, intentionality, vulnerability and supportive friendships can help dads shift from reactive to reflective parenting.

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Episode Highlights

[03:08] – “We’re never going to get this thing right… but we’re trying to do the best we can.”
[07:12] – “Tell me what happened between then and now… and inevitably there’s going to be some change in a situation.”
[10:54] – “You have to take care of yourself first before you can be there for everyone else.”
[18:28] – “Our kids aren’t going to remember the toys we got… they’re going to remember this time.”
[20:13] – “Each Friday I put on an auto-reply… I don’t check my email on the weekend.”
[27:36] – “You only say yes if it’s a ‘hell yes.’”
[31:59] – “If I can think about mindfulness every morning when I wake up, it’ll be an okay day.”
[33:18] – “It just takes more effort to cultivate friendships… but it’s so important.”

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