Tick anything you've stopped, cut back on, or quietly started avoiding. Not because you decided to. Just because at some point it wasn't worth it.
Nothing you tick leaves this page.
Guess. Nobody's marking it.
I spent eight months in agony with my own back when my daughter was a newborn. I'm a physio. I knew exactly what was causing it and exactly what would fix it, and I did none of it — because when you're that tired, the version of you that makes good decisions is simply not in the building.
So this isn't me telling you that you lack discipline. I had the answers written on the inside of my own skull and it still took me eight months.
Two things actually matter from here, and neither is a list of exercises off the internet. The first is how to tell whether what you're doing is working — because the way most people judge that is wrong, and it's why they quit in the first week. The second is the handful of moments that put dads' backs out, which almost nobody warns you about until after.
Both of those I'll send you. No cost, and I'm not going to hound you.
I'll send you the two things above, then something useful every now and then. Unsubscribe on any of them and I won't chase you. Your email is the only thing I keep — what you ticked stays on this page and is gone when you close it. How I handle your details.