BetterDads · Separation Track
Stage 2 · Restore
The Recharge
Program
After the acute crisis. The body's been carrying a lot. Sleep, movement, fuel, restoration — get your physical floor back so the rest of the work can land.
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You're in. Day 1 lands tomorrow morning.
4-Week Structure
Week 1
Sleep
The first thing separation steals. Sleep architecture, what to do at 3am, getting out of survival mode.
Week 2
Movement
Get back into the body. Walking, lifting, swimming — whatever works. The cheapest antidepressant ever invented.
Week 3
Fuel
Eating like an adult again. Hydration. The booze question — head-on, no judgement, no fluff.
Week 4
Restoration
Nervous system regulation. Breath work. Stillness. The doctor's check you've been putting off.
What you'll work through
- Insomnia, broken sleep, the 3am wake-up — what's actually happening and what helps
- The drinking habit that crept in — how to look at it honestly without shame spiral
- Getting back into physical practice when starting from zero
- Stress markers your body has been carrying — what to check, what to ignore
- Eating again when you've been running on coffee and toast for months
- Breath, breath, breath — the regulation tool you've had the whole time
Who this is for
Dads through Rebuild who are stable but worn out
Men whose bodies have been carrying the weight of the worst stretch
Fathers who want to come back to themselves physically
Anyone ready to put the body back together so the rest can follow