On one hand, he fit the profile of a modern “hustle culture” success story: Chief Operating Officer and Chief Delivery Officer at a busy MarTech agency, logging 14-16-hour days. However, at home it was a different story. Success often felt like failure. A toddler and an over-energetic Labrador required a presence he could not commit to. On top of that, late-night emails, caffeine, and blue light left him short-tempered, sleepless, and anxious. Instead of plunging deeper into more stimulation, the true answer lies in cutting caffeine and screens.
Cutting Caffeine and Screens
The man framed the problem as two linked drains on resilience, with the sources being stimulants and screens. Chronic stress caused higher levels of cortisol in his system, and adding five to six cups of coffee and constant connectivity didn’t help. Instead, it resulted in poor sleep, gut issues, panic attacks, and episodes of uncontrollable anger. The remedy he needed wasn’t a retreat from responsibility, but a better balance between work and home to sustainably manage a 110+ person company while still being present at home.
Daily Changes
These are some of the changes that made daily life a little easier:
- Two-cup caffeine limit and hydration baseline to steady attention and reduce energy slumps. While the initial withdrawal may be unpleasant, it can lead to many benefits. Try starting on a weekend to decrease work irritability.
- Getting energy through food, not stimulants. Instead of processed snacks, the man used a mix of dry fruits and nuts, and three pieces of fruit daily. This sustained his energy throughout the day without late-afternoon crashes.
- Structured availability through levels of messaging. By using different media to message the man, he could separate what messages were more pressing or passive, leading to teams solving problems faster, and the man not being the instant fallback.
Digital Rules
Below are some digital rules the man followed at home to preserve family time:
- The Doorway Rule left phones in a designated spot when leaving the home office. This resulted in phone-free floor play with his toddler. While occasional checks are unavoidable, they shouldn’t be done in front of his daughter.
- He stopped watching violent or high-stress shows in the evening to avoid a raised heartbeat and broken relaxation. By avoiding emotionally charged content before bed, you can avoid sleep disruption and nighttime arousal.
- Replace screens with active engagement like toys, blocks, and the dog. This way, it’s impossible to disengage and provides a cyclical return of emotions from child to parent.
- The man aimed for no screen time 60 minutes before bed to restore sleep cycles, and while it may be harder across global time zones, it’s essential when possible.
- Instead of constantly monitoring the company over the weekend, he would set four 15-minute checks on days off to manage emergencies while still preserving family time.
Household Accountability
The man turned the detox project into a team effort with his spouse. Both established phone-free zones, such as the dining table and bedroom, and purchased an alarm clock to remove the phones from the bedroom. A great way for the pair to be accountable with each other was if the man reached for his phone, his wife asked, “Are you working or escaping?”
Family-Focused Recommendations
Family-centered digital-detox guides follow many of the man’s practical rules. This includes tech-free zones, unplugged hours, being a role model, and scheduling regular device-free days or activities. Certain parenting resources advise starting with smaller device-free moments to build up the action, and adding in outdoor activities, family games, or arts and crafts. All of this helps balance your world and leaves you with less stress when falling asleep at night.
Outcomes and Trade-Offs
He is honest that work problems do not vanish when cutting caffeine and screens. The cash-flow and growth pressures remain, but it’s important to note that the man’s reaction to those stresses changed. With more sleep and energy, the man had more patience, strategic thinking, and fewer panic responses. His absence during certain times forced his team to take accountability and accelerate problem-solving.
Checklist to Follow
For busy parents who want to change their lifestyle, try this checklist:
- Limit caffeine to a set, modest daily amount.
- Hydrate consistently throughout the day.
- Create phone-free zones and enforce them as a team with your partner.
- Replace evening high-arousal content with calming activities.
- Reserve short windows during the weekend for work instead of being always-on.
- Use simple accountability cues with your partner to curb habit-driven checking.
Final Thoughts
It’s important to note that you cannot pour from an empty cup. For parents balancing work and children who want to find a better way, there is one. With modest structural changes, boundaries with stimulants, screens, and availability, you can still preserve performance at work without harming your home life. Try them for a week and see what happens. Who knows? You might even notice a difference immediately.