Free reflection guide

Co-parenting fathers reflection guide

A free reflection guide for fathers under separation, co-parenting strain, access stress or emotional pressure. We email it to you. Allow 20–30 quiet minutes. It is a set of questions, not a parenting plan, legal manual or treatment.

In the guide

What you will get

Emailed to you at no cost. No account to create.
About 20–30 minutes: a welcome, then questions on what you are carrying, what it brings up, where you feel triggered, and what you need instead.
A private reflection you can do on your own. It does not tell you how to arrange care, contact or legal decisions.

Request the guide

Get the guide

Tell us where to email the guide. One message, no account. This form is not a crisis line.

Audience

Who this is for

Fathers navigating separation, co-parenting strain, access stress or emotional pressure.
Men who want a private place to reflect. This guide is written for co-parenting fathers.
Partners, family or professionals who want to pass the guide to someone who may find it useful.
Anyone curious about TTMT who wants this particular reflection, knowing it is written for co-parenting fathers.

TTMT is reflective space, not therapy, legal advice, or crisis support. If you need urgent help, see our Safeguarding page.

Inside the guide

What you will work through

Allow 20–30 quiet minutes. You do not need to fix everything in one sitting. Honesty matters more than polish.

1. Start here

A short welcome that sets an honest, grounded tone.
Space to arrive without performing or rushing.

2. What am I carrying right now?

What feels heaviest for me right now?
What part of this situation keeps replaying in my head?
What am I trying to keep together on the outside?
What am I not saying out loud to anyone?

3. What is this bringing up in me?

What emotions am I carrying under the surface?
What part of me feels hurt, angry, ashamed, jealous, or exhausted?
What am I scared might happen if I do not get hold of this?
What do I not want my child to feel from me?

4. Where do I feel triggered?

What situations set me off fastest?
What words, behaviours, or moments pull me into reaction?
What happens in my body before I react?
What usually happens next when I do not slow down?

5. What do I need instead?

What do I need more of right now: space, honesty, steadiness, support, boundaries, rest, perspective?
What would feeling more steady look like this week?
What kind of conversation do I need that I am not currently having?

6. Reflect before you react

Notice what is going on inside.
Put words to it honestly.
Get it out safely on paper or in conversation.
Do not stay stuck alone if a safe next step is available.

If it feels too heavy

Seek appropriate crisis, safeguarding, legal, or clinical support depending on your situation. See Safeguarding on this site for UK signposting.

Common questions about the guide

All common questions

How do I get the free reflection guide?

The free guide is the Co-parenting Fathers Reflection Guide, a campaign resource for fathers. Request it on that page and we email a download link either way. Tick the updates box only if you also want occasional reflections, new episodes and news. Choosing the free guide on the contact form sends the guide and does not add you to updates.

Free reflection guide

Is the guide clinical advice?

No. It is reflective practice for co-parenting pressure, not therapy or legal advice. If you need clinical or legal support, use qualified professionals.

Scope and boundaries

Do I need an account?

No account is required. You request the guide by email and we send you a link.

What should I do after the guide?

Many people try daily prompts, the workbook, or the podcast next, at their own pace.

Common questions

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