Posted by SoloDads Editorial Team
on August 26, 2025
A structured one-week plan to help single and divorced dads calm anger, rebuild resilience, and reconnect with their kids after tough moments.
Why a 7-Day Reset Works
After divorce, anger can creep into daily life—at your ex, at your situation, even at your kids. A reset is not about perfection; it’s about interrupting negative cycles and showing your kids you can lead with calm strength.
The 7-Day Reset Plan
Day 1: Awareness
Write down your triggers. What situations set you off? Awareness is the first step to control.
Day 2: Physical Release
Commit to 20 minutes of exercise. Release tension before it reaches your kids.
Day 3: Calm Script
Practice saying: “I’m upset right now. I need a minute to calm down before we talk.”
Day 4: Repair Action
Do one small act of repair: play a game, cook dinner together, or say, “I’m sorry for raising my voice yesterday.”
Day 5: Positive Focus
Write 3 things you appreciate about your kids. Share at least one with them out loud.
Day 6: Boundary Setting
Set one new healthy boundary with your co-parent or kids. Example: “I won’t argue in front of the kids.”
Day 7: Reflection
Look back at the week. Ask: “What changed in my mood? How did my kids respond?”
Scripts That Repair Bonds
- After losing your temper: “I shouldn’t have y
