What to Say After Yelling at Your Child
Repair scripts for reconnecting after hard moments. Because repair matters more than perfection.
Read guideFatherhood is harder than anyone told you.
The exhaustion. The frustration. The guilt when you lose your cool.
You're not failing. You're human. And there's help.
Try the Breathing Exercise
No download needed. Works right here.
Guides That Actually Help
Research-backed techniques you can use today. No app required.
Box Breathing: A Simple Reset
A simple breathing pattern that helps activate your body's natural calming response.
Learn techniqueWhy Dads Yell (And How to Stop)
The neuroscience behind parental anger and what actually helps you break the pattern.
Read guideYou're not alone in this
When you feel the yell building
The kids won't listen. Your patience is gone. You can feel it rising and you don't want to lose it.
When you've got nothing left
Running on empty. Too tired to be patient. Just trying to make it through the day without losing it.
When everything is too much
Work, home, kids, responsibilities. It's all piling up and you need something that actually works.
You're not a bad dad. You just need better tools.
Try Box Breathing Now
A simple practice to help calm your nervous system. No app needed.
This is you showing up for yourself so you can show up for them.
Ready?
Breathe in 4 sec, hold 4 sec, out 4 sec, hold 4 sec. Repeat.
When you need more than one exercise
Steady Dad puts research-backed resets in your pocket. For the moments between meetings and bedtime. For the drive home when you need to leave work behind. For the moment before you walk back into the room.
Breathing exercises
Grounding techniques
Repair scripts
Daily prep prompts
Be ready for next time it gets hard.
The science behind the reset
These aren't random tips from the internet. Every technique is backed by research.
Box Breathing
Activates your parasympathetic nervous system - which means your body gets the signal that it's safe to calm down. One of the most reliable ways to lower your heart rate when you're escalating.
Learn the technique5-4-3-2-1 Grounding
Redirects your brain from fight-or-flight to rational thinking by engaging your senses. A core technique in trauma-focused therapy that actually works in real parenting moments.
Learn the techniqueRepair After Rupture
Research shows that repair matters more than perfection. Kids with parents who repair consistently develop stronger attachment and emotional regulation.
Learn repair scriptsSources: Ma et al. (2017), Frontiers in Psychology; Ehlers & Clark (2000), Cognitive Therapy Research; Tronick & Gianino (1986), Zero to Three
Why I built this
"I went looking for this app. It didn't exist. So I built it."
After my wife and I talked about using breathing exercises when parenting gets hard, I went looking for something that could help. Everything was either generic meditation or designed for moms.
I dug into the research. Box breathing that activates your parasympathetic nervous system. Grounding techniques from cognitive behavioral therapy. Evidence-backed methods that actually help in hard moments.
But there was nothing that packaged these tools specifically for dads. Nothing that understood we need something fast, practical, and available right when we need it.
- A dad who gets it
More Guides for Dads
Research-backed techniques organized by when you need them.
When You're About to Lose It
Quick Techniques
Long-Term Health
Everything in the app
6 research-backed resets, 50 daily prompts, and repair scripts for every situation.
DAD PREP
Ground yourself before it gets hard. Morning intentions, work-to-home transitions, or quick mindset resets. 50 prompts to build consistency.
BREATHE
The right breathing pattern for how you're feeling right now. Different techniques for anger, burnout, and overwhelm.
GROUND
Get out of your head and into the present moment. The 5-4-3-2-1 technique that therapists actually recommend.
MOVE
Physical release for when you need to shake it off. Your body holds stress - these exercises help you let it go.
MANTRA
Words that interrupt the spiral when your thoughts are racing. Cognitive reframes to help you respond instead of react.
COLD
Cold water on your face triggers your body's natural calming response. A quick reset when you need to come down fast.
LEARN
Understand why these techniques work and when to use each one. Knowledge that makes the tools more effective.
REPAIR SCRIPTS
The right words for reconnecting after hard moments. Scripts for every rupture type and every age, so you always know what to say.
Stay Steady
Weekly insights on fatherhood, stress, and showing up better. Plus early access when the app launches.
Coming to iOS
Coming to Android
No spam. Just stuff that actually helps.