The Energy Leak: Where’s All Your Fuel Going?

Feeling like you’re constantly patching leaks? It might not just be the roof, it could be your energy.

Do you ever feel like you’re doing everything right, sleeping okay, eating sort of decently, keeping the wheels turning, but still dragging yourself through the day like you’re running on fumes? You’re not broken. You’re leaking.

Most dads are. Somewhere between work, family, and trying to keep everyone happy, your tank’s slowly draining. Not from one big thing, but from a hundred little ones that never stop.

The Silent Drains

It’s not just about being tired. It’s the constant doing. The mental load. The invisible spreadsheet in your head that never closes. Remembering your kid’s sports day, the car rego, your partner’s birthday (and gift), the bills, the washing, the “just one more thing before bed” tasks that eat your evenings.

You’d never ignore a leaking hose in your ute, but when it’s you, you just push through.

Because that’s what dads do, right? Head down, keep moving, deal with it later.

" We talk about burnout like it’s an event like you wake up one day and crash. But for most dads, it’s more like a slow leak. A few drops of energy lost every day, until you’re suddenly running on empty and wondering what happened.” 

Dr. Tim Hawke, men’s health GP.

You don’t burn out because you’re weak. You burn out because you’re reliable. The guy who holds it all together is also the one who quietly forgets to check his own oil.

Plug the Leaks

You can’t refill what keeps draining. Start with the basics, not a spa day or a juice cleanse, just a reality check.

1. The Mental Overload Leak

Your brain is not a whiteboard. Offload the constant mental tabs, reminders, worries, “don’t forget to…” lists onto something physical. Write it, share it, schedule it. The less you’re juggling upstairs, the less energy you waste just staying upright.

2. The Work Creep Leak

If your phone pings through dinner, you’ve lost the line. Boundaries aren’t selfish; they’re mechanical. No machine runs forever without downtime. Set a cut-off, even if it’s 15 minutes earlier than usual. Reclaim a corner of the day that’s yours.

3. The Doom-Scroll Leak

That “just checking something” before bed? It’s an energy black hole. The constant drip of news, opinions, and hot takes is like pouring water into your fuel line. Swap one scroll a day for something low-stim: music, a slow walk, even silence.

4. The Connection Leak

You can’t recharge in isolation. Blokes are notoriously bad at this, too tired to talk, too proud to ask, too “busy” to bother. But connection isn’t optional. A quick call to a mate, a laugh with your kid, a shared coffee, that’s premium-grade fuel.

5. The Joy Leak

When was the last time you did something just because it was fun? Not productive, not “for the family,” just… because. Fixing something in the shed, kicking a ball, fishing, music, doesn’t matter what. Joy is the simplest plug, and the one most dads forget exists.

Refuel Without Guilt

Rest isn’t a reward for surviving the week. It’s maintenance. Same as checking your tires or changing the oil  routine, not optional. The goal isn’t to be high-energy all the time; it’s to have enough left for the stuff that actually matters.

Your family doesn’t need you running on fumes. They need you to be functional, funny, and halfway present. That’s it.

DADDING IN ACTION

Find your biggest leak and fix it this week, Plug one, and watch how much fuel you get back.

Resources:

1. The New Dad’s Survival Guide by Scott Mactavish: Book offering practical guidance for new dads to navigate the challenges of fatherhood.

   The New Dad's Survival Guide: What to Expect in the First Year and Beyond

   
   

2. The Modern Dad's Guide to Balancing Work and Family: Practical video on managing work-life balance for fathers.

   The Modern Dad's Guide to Balancing Work and Family

   
   

3. Burnout: The Secret to Unlocking the Stress Cycle by Emily Nagoski: Book explaining effective strategies to stop chronic stress and burnout.

   Burnout: The Secret to Unlocking the Stress Cycle by Emily Nagoski | Goodreads