I Was an Anxious Dad: Why I Ditched Caffeine and Screens to Reclaim My Energy?

On paper, I fit the profile of the “hustle culture” success story. As the Chief Operating Officer and Chief Delivery Officer at a bustling MarTech agency, my days are long-typically 14 to 16 hours. I deal with cash-flow challenges, revenue-growth challenges, and high-stakes client escalations.

But at home, the “success” felt like a failure. I have a toddler and an over-energetic Labrador, both vying for my attention. Yet, by the time I logged off, I wasn’t just tired; I was vibrating with anxiety. I was short-tempered, my sleep was fractured, and my digestion was a mess.

I realized I was fueling my high-pressure life with the wrong things: excessive caffeine and endless blue light. I was physically present but mentally held hostage by my screen.

Here is why I overhauled my routine and the practical digital detox tips for families that helped me become a better executive and a calmer dad.

The Stimulant Trap: Why High-Stress Dads Crash?

When you are responsible for a company’s operations, you convince yourself that coffee and constant connectivity are “productivity tools.” In reality, they were biologically sabotaging me.

You cannot be detached. If you are responsible for a business with more than 110+ people, you need to be on your toes at all times. That means the brain needs more cylinders than a roaring V8 going down the Autobahn. 

Accounts, sales, delivery teams, clients, HR work, and administration need to be replied to, taken care of, and problems addressed sometimes within a fifteen-minute slot.

The stress of work, managing cash flow, and growth, was already pumping cortisol into my system. By adding 5 to 6 cups of coffee and late-night emails to the mix, I was creating a recipe for disaster. 

Something I realised would make me crash if I kept going at this pace for another year. I did not need to slow down. You cannot slow down or take a break. My nature and pride do not permit me. 

However, you need to take stock. This is not a simple life-altering, I will take a break, reset, unwind, and then come back scenario. You need to manage everything simultaneously. 

The symptoms were undeniable:

• Digestion Issues: My gut health was deteriorating, likely due to the acidity of coffee and stress.
• The Anxiety Loop: I wasn’t just worried about work; I was getting panic attacks about typical pressure points.
• Distressed Sleep: My sleep cycle was broken. I would wake up multiple times, my mind racing about client deliverables.
• “Dad Rage”: This was the hardest to admit. I became short-tempered over small things. If my baby cried or my Labrador knocked over a vase with his tail, I would snap. I had zero patience left in the tank.

I realized that to survive my job and enjoy my family, I didn’t need more stimulation. I needed a detox.

My New Fuel: How To Survive 16-Hour Days Without The Jitters

The biggest fear C-suite executives have about quitting caffeine is the “brain fog.” How can I handle a crisis without my espresso?

The truth is, you don’t need caffeine jitters to focus; you need sustained energy. Here is the exact routine I use to power through 16-hour days.

1. The “Two-Cup” Limit

I didn’t go cold turkey, but I set a hard boundary. Two cups of coffee a day. That is enough to get the brain firing in the morning without overloading my nervous system with anxiety triggers in the afternoon.

2. The 4-Liter Foundation

Most “fatigue” is actually dehydration. I drink 4 liters of plain water a day. Nothing fancy-no expensive electrolyte powders. Just water. It keeps me attentive during marathon strategy meetings and flushes out the toxins from a sedentary day.

The “Crash” Phase: A Warning To Dads

I won’t sugarcoat it: The first 5 days of this detox were brutal. When you cut caffeine after years of abuse, your body fights back.

• Day 1-2: The headaches were intense. I felt like I had a vice clamp on my temples during board meetings.
• Day 3: The irritability peaked. I had to actively stop myself from snapping at my team over minor Slack errors.
• The Fix: I didn’t power through; I managed it. I took ibuprofen proactively, went to bed at 9:00 PM sharp, and told my wife, “I am detoxing, please forgive me if I’m grumpy for 48 hours.”

Pro Tip: Do not start this on a Monday. Start on a Friday so the worst of the crash hits on the weekend when you can nap.

3. The C-Suite Snack Bar (Nature’s Energy)

I swapped processed snacks for a specific mix of dry fruits and fresh produce. This combination provides a slow release of energy, preventing the sugar crash that usually hits around 3:00 PM.

• Dry Fruits: A mix of almonds, walnuts, figs, dates, cashews, and raisins.
• The “Rule of Three” Fruits: I eat three fruits daily. A Banana is constant (for potassium and instant energy), usually paired with an Apple and whatever is in season (guava, orange, grapes, etc.).

The Screen Problem: Why I Went Dark After Hours?

The second half of the equation was the screens. When you work in MarTech, you live online. But bringing that digital noise home was destroying my relationship with my toddler.

I realized that “relaxing” by watching violent shows or doom-scrolling news was toxic. Even if the toddler wasn’t watching, the background noise of violence isn’t healthy for a developing brain-or for a dad trying to decompress. Watching these shows at night compromised my sleep timing, creating a vicious cycle of exhaustion.

I had to reclaim my time.

How I Managed My Team While “Going Dark?”

The biggest lie we tell ourselves as executives is, “If I’m not online, the business stalls.” To make this detox work, I had to operationalize my absence. I set up what I call the “Red Phone Protocol” with my VPs and Department Heads:

1. Slack/Email is for information. I will not check it after 7:00 PM.
2. WhatsApp/Text is for action. If revenue is at risk or a client is threatening to leave, text me.
3. The Call. If I don’t reply to the text in 15 minutes, call me.

The Result: In three months, I received zero calls. It turns out, 99% of “emergencies” can actually wait until 8:00 AM the next day. By removing myself as the instant bottleneck, my team actually started solving problems faster.

5 Digital Detox Tips For Families (That Actually Work)

If you are a dad struggling to disconnect, here are the digital detox tips for families that worked for my household.

1. The “Doorway” Rule

When I walk out of the home office, the phone stays in a designated spot. It doesn’t come to the play mat. My toddler and my dog know that when I am on the floor, I am fully theirs-not half-checking a Slack message.

However, being in my position, I cannot switch off completely. You need to check those emails and WhatsApp escalation so that things don’t go out of control. The only conscious thing that I do is not to do this in front of my daughter. 

2. Content Filtering

I stopped watching violent series or high-stress documentaries in the evening. If it raises my heart rate, it stays off. This simple switch drastically lowered the “ambient anxiety” in our living room.

Unconsciously, I was getting into a zone where entertainment was getting used by me as a tool for ‘escape’. I am sure many of you reading this would be able to relate. Watching shows and movies that are not faintly related to my world became escapism for me. 

I realised I had to stay grounded in reality, and for this, it was essential that I try not to seek refuge in escapism. 

3. Replace Screens with “Floor Time.”

Instead of sitting on the couch with a remote, I sit on the floor. It is physically impossible to be disengaged when a Labrador is licking your face, and a toddler is trying to climb your back.

This is a lot of fun. You make a huge skyscraper out of Lego bricks only for your dog to knock it down. It stimulates your brain, keeps you engaged, and allows you to experience the laughter and joy with your daughter and family. 

Trust me, you will feel a lot of contentment when you do this as a father. Even the positive vote from your wife will follow!

4. The Bedroom Ban

Aspiring for no screens 60 minutes before bed. This is crucial for fixing the “distressed sleep” patterns. I needed my brain to understand that the workday was over so I could get deep, restorative sleep.

Achievement status- No. 

I tried to put this into motion, but I could not. When you are working with clients and vendors in different time zones- the United States, the United Kingdom, the Middle East, Australia, Singapore, etc., this is not possible. 

You need to make sure that replies are done promptly. This is taxing, but there are things that you cannot do without. 

5. Weekend Windows For Escalations

As a CDO, I can’t completely vanish. But instead of “always-on” monitoring, I set specific 15-minute windows on weekends to check for genuine emergencies. This allows me to protect my cash flow and my family time simultaneously.

I break this into four slots on a day off. This ensures that I can cover everything on time. I have always instructed my managers to call me in case there is something that needs my urgent attention. 

The “Spouse Sync”: Don’t Do It Alone

You cannot be a “digital detox dad” if your partner is doom-scrolling next to you on the couch. It creates resentment. I sat down with my wife and framed it as a partnership goal, not a personal project. We agreed on “Phone-Free Zones”:

• Dining Table: Absolute zero tolerance for devices.
• Bedroom: No phones on the nightstand. We bought an old-school alarm clock ($15 on Amazon) so we didn’t have the excuse of “using the phone as an alarm.”
• The Accountability: When I reached for my phone out of habit, she simply asked, “Are you working or escaping?” That question usually snapped me back to reality.

The Results: Better Executive, Better Dad

Since making these changes, the “cash flow troubles” haven’t magically disappeared; that’s business. But my reaction to them has changed.

I have a clearer head for revenue growth strategies. I don’t panic during escalations; I solve them. My sleep is deeper, which means my patience is higher. I can handle the baby crying or the dog making a mess without losing my temper.

Final Thoughts

You cannot pour from an empty cup, and you certainly can’t pour from a cup filled with just coffee and anxiety.

If you are a dad facing high work stress, try this for one week. Drink the water. Eat the dates. Put the phone down. Your toddler (and your dog) will notice the difference immediately.