Some weeks hit you with that Bill Murray energy; same alarm, same cereal bowls, same commute, same little shoes that somehow never make it to the shoe bin. It’s life on loop.

And honestly? That’s been me the last couple of weeks. Not falling apart. Just… running the program.

Wake up. Get kids out the door. Work. Dinner. Bedtime. Reload.

Sometimes it can feel a little flat.

No big epiphany here, just a small shift: I’m trying to notice the tiny stuff.

The half-asleep hug. The breakfast joke that lands for no reason. The “Dad, watch this!” that interrupts an email I shouldn’t care about anyway.

Nothing flashy. But when I pay attention, those little moments can carry the whole day.

If you’re stuck in the loop too, here’s the only move I’ve got: Catch one small moment today. Let it mean something.

Alex Honnold is one of the greatest climbers on earth, the guy who scaled El Cap without ropes. If you haven’t seen Free Solo, give it a watch.

Just like on the wall, he brings calm, presence, and a surprising amount of wisdom to the climb of fatherhood, raising two daughters.

He’s honest about how parenting has rewired him. As he put it, “Parenting feels like a microcosm of climbing. You’re always worried for your child in different ways. Everything is OK right up until it isn’t.”

Becoming a dad hasn’t slowed him down, but it has changed his “why.” He’s more thoughtful about risk, safety, and what each trip means now that little humans are watching his every move.

And on what really matters?

“It’s pretty hard to be a ‘bad climber dad’ because if you’re there, you’re engaged… Actual presence, and making the effort, matters more than anything.”

^{Quotes via Men’s Journal & Podcast Interviews}

A tough-as-nails diver that doesn’t scream “I tried too hard.”

Clean, durable, dad-proof. The perfect “wear it every day and don’t worry about it” watch.

Get it here.

New(ish) research (80,000 people, 9 years) shows this wild stat:

Eating small whole fish like sardines and anchovies just 1–3 times a month is linked to a 32% lower mortality risk.

Why? When you eat the whole fish, you get the good stuff: calcium, vitamin D, essential nutrients, and omega-3s that keep your heart and brain firing on all cylinders.

Tiny fish. Big upside. Throw a tin in your pantry and live a little longer, dad.

Hat tip to Arnold’s Pump Club for the gem.