Fatherhood in a Distracted World: Finding Joy in Staying Present

 Fatherhood isn’t about being perfect; it’s about being present. Learn how simple, joyful moments with your kids can create a legacy of love, resilience, and unwavering presence amidst life’s distractions. 

My daughter’s middle name is Joy, and she certainly brings me that each day, but it is also a daily reminder of what I want to bring to my role as a father, especially in a world that seems to demand more of us every day. I was thinking back to three months ago, that promise of Joy took on flesh and bone in the middle of a dusty trail run, where she showed me what it truly means to show up, no matter how tired or distracted we feel.  

The Power of Presence 

Fatherhood is not about perfection; it is about presence. That morning, I woke up at 5 a.m. for a four-mile race, I had been running for a few months in preparation for this race and my daughter had been watching me prepare and at times even ran with me for a mile. However, the morning of the race I was still feeling the weight of a week that had stretched me thin. Honestly, I was tempted to roll over and sleep. But the night before, my daughter had surprised me: she wanted to run too, her first race ever. The next morning, she was up before dawn, gathering her gear, full of excitement and ready to run her first race. That was all I needed to lace up my shoes and step out the door.  
  
As we stood at the starting line, I realized how much this race mirrored fatherhood itself. There will always be reasons to stay home, fatigue, stress, the lure of comfort...but there are better reasons to go, and for me, that reason was my precious daughter.   
  

The race was tough. My daughter ran a mile with a determination I’d never seen before, placing 9th out of 63 runners. She pushed through the dust and the cold, and I saw in her that same spirit I’m called to bring to fatherhood, to step up and persevere even when it is tough. My own race stretched four miles. It was a challenge, but I kept going. With every step of those four miles, I thought about her incredible bravery and strength—it inspired me to push through.

 
Why Presence Matters  

Presence doesn’t need to be complicated. That morning, it was just me, my daughter, and a dusty trail. No screens, no schedules, just a shared moment that said, “You matter to me.” That’s the kind of presence our kids need. It tells them they’re seen and loved, not because they’re perfect, but because they’re ours.  
  

Our presence isn’t just about cheering them on in the big moments like a race, it’s about being there in the quiet ones too: bedtime prayers, a hug before school, or a shared story at the end of a long day. 

Why Is It Difficult to Stay Present?  

The myth of multitasking tricks us into thinking we can do it all—answer emails while watching soccer practice or skim the news while helping with homework. But being truly present means choosing to show up fully, even when it’s inconvenient or uncomfortable. 

Proverbs 22:6 says, "Train up a child in the way they should go, and when they are old, they will not depart from it." As dads, we’re called to live out this wisdom, loving our kids with steady, intentional care that reflects God’s heart. Our kids are always watching us, which is why it’s so important to live in a way that points them to Christ. Like Paul said, "Be imitators of me, just as I also am of Christ." 1 Corinthians 11:1 

The truth is, life is full of distractions—emails, work, endless to-do lists. It can feel like there’s no room left for the quiet, meaningful work of fatherhood. But it’s in those small, everyday moments of being present that we not only shape our kids’ lives but also leave a legacy that really matters.  

Practical Ways to Stay Present  

That morning on the trail taught me a few simple, practical ways to be more present—lessons I’m carrying forward into every day:  
  

Set Boundaries with Technology

Leave the phone behind, just like I did that morning. When you’re with your kids, let them know they’re more important than the next notification.  
  

Dedicate Daily Quality Time   

My daughter’s race was only a mile, but those 10 minutes of focused effort mattered more than any hour-long chore list. Even 15 minutes of one-on-one time can leave a mark.  
  

Recognize the Little Moments

The quiet hug at the start line, the “you’ve got this” whispered over her shoulder, those small moments add up.  
  

Reflect God’s Patience and Love   

Running those four miles taught me that patience is the soil where love grows. Staying engaged, even when we are tired, models God’s enduring love for us.  

A Call to Joyful Fatherhood 

This is what fatherhood is about—choosing joy in the middle of fatigue, choosing presence in the middle of noise. My daughter’s name is Joy, and that morning, she showed me what it means to live it out: to run with everything you’ve got, to cheer for those who matter, and to keep showing up even when it would be easier to quit.    
 

Run the Race, It’s Worth Every Mile 

 As fathers, we’re called to run the same race. To keep showing up, to let go of the distractions, and to tell our kids, by our presence—that they matter more than anything else. 

At the finish line, my daughter’s smile said it all. That is the prize we are running for, mate. And it’s worth every mile.  

You see we have an opportunity to show what it is like, through Christs strength, to find joy and strength in staying present, so that one day they too can be the same for someone else.  

That is the legacy I want to leave, one mile at a time.