Become a High Performance Dad
A realistic operating system for dads with real responsibilities
If you’re trying to balance career, fitness, family, and your own sanity?
You’re not failing.
You’re overloaded.
High Performance Dad gives you one calm, structured system to live intentionally during the busiest chapter of life — starting with who you are, not another template to fill in.
What High Performance Dad actually is
A 3-pillar system that starts with your identity — then gives you the AI tools and structure to live it.
Pillar 1 - Life Manifesto: A 15-minute guided interview that captures who you are, your constraints, and what you're optimising for. This becomes the foundation everything else is built on.
Pillar 2 - AI Companion: 27 pre-built prompts across fitness, planning, career, relationships, and friendships — all designed to read your manifesto and give advice that actually fits your life.
Pillar 3 - Notion OS (Optional): A simple execution layer for tracking, routines, and reflection. Use it if it helps. Skip it if it doesn't.
This isn't a productivity template. It's a system that starts with who you are — and builds everything around that.
Why HPD works
Built for real dads
Not coaches. Not influencers. Not men whose job is to train.
Identity-first approach
Most systems give you a template and hope you fit. HPD builds the system around who you already are.
Simple, not overwhelming
Use what you need. Ignore the rest. Start small.
AI as a thinking partner
Clear, dad-friendly ChatGPT prompts that work even without Notion.
Honest philosophy
Presence beats performance. Progress beats perfection.
What’s inside the HPD OS
Pillar 1: Life Manifesto
Life Manifesto Builder — guided interview via Custom GPT
My Life Manifesto — your personal context card
Code of Conduct — principles to live by
Pillar 2: AI Companion (27 prompts)
Weekly Planner — plan realistic weeks around your constraints
Fitness & Nutrition — prompts for gym, classes, sport, running, shift work
Relationship Toolkit — support your partner, reduce friction, stay connected
Men's Friendship Toolkit — stay connected without pressure
Career & Work Clarity — progress without burnout
Pillar 3: Notion OS (Optional)
Dashboard — your home base
Progress Tracker — weekly check-in without guilt
Morning System — design your morning
Family and Focus Rules — protect what matters
You don’t need to use everything.
Most dads start with the Life Manifesto and build from there.
Built by a dad who’s lived it.
I created HPD after years of trying to balance being a present father, progressing in a demanding cybersecurity role, training for races, and keeping a marriage strong.
Most systems I tried gave me more to do. I needed something that helped me think clearly first — then act.
This system is the blueprint I wish I had earlier.
You don’t need a perfect routine.
You need clarity, intention, and consistency.
High Performance Dad won’t make life easy.
It will make it workable.
1:1 coaching also available. Contact: adam@highperformancedad.co.uk