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The Dad-to-Be Survival Checklist (Download)


Here is your check-list! 

You’ve officially unlocked one of the most practical tools you’ll ever get your hands on as a soon-to-be dad: the Dad-to-Be Survival Checklist.

And no, it’s not one of those fluffy, generic lists with “buy flowers” and “try to be helpful.”
This one’s been battle-tested. Built from real experience. Written by a bloke who’s been elbow-deep in birth plans, hormonal landmines, and midnight Macca’s runs for pickle cravings.

What’s Inside:

  • A week-by-week(ish) breakdown from “Oh sht, it’s happening”* to “You’re officially a dad”

  • Quick, no-nonsense tasks to keep you on track, from tracking appointments to assembling cots

  • Real-world reminders on how to support your partner (without turning into a try-hard guru)

  • Mental health check-ins, reality checks, and the ultimate goal: keep calm and show up like a legend

It’s written in your language. No pink sparkles, no condescending advice - just stuff that makes sense and actually helps.

👉Dad-To-Be Survival Checklist (Download)

Save it. Print it. Stick it to your fridge, your shed wall, or the back of the toilet door. Wherever you’ll see it and use it.
Tick stuff off. Scribble notes. Show your partner you’re not just here for the “fun part” - you’re all in.

Why It Matters

Most first-time dads don’t screw it up because they don’t care.
They fumble along because no one told them what the hell to do.

This checklist is your first tool to change that.
It doesn’t fix everything - but it does give you clarity, confidence, and a solid plan to stay engaged from bump to baby. 


Want More Like This?

This checklist is just the tip of the iceberg. Inside the full Pregnant Men membership, we take it even further:

  • Trimester deep-dives and dad hacks

  • Expert insights to different phases

  • Relationship tools, real stories, and member-only perks

  • The mobile app, exclusive merch, early-bird access and more

You’re here early, which means you’ll be first to know when it opens - and you’ll get access at the founding member price. Win.


What to Do Next:

Download the checklist
Pick one thing from your current week and action it
Check out Adam’s Story next - it’s a real look at what it feels like to be in the thick of it. 

You’ve got this. And now you’ve got a plan.
Even though you are along for the ride - at least now you have an idea of some of the upcomeing twists and turns. 

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Welcome + How It All Works

You’re in. Let’s go.

Welcome to the Pregnant Men pre-launch hub—a first look at what we’re building for expecting dads who want to step up, not freak out.

Whether you just found out you’re going to be a dad or you’re halfway through navigating cravings, mood swings, or feeling completely out of your depth—this space is for you.

Here’s the deal…

What This Is:

You’ve jumped in during our pre-launch phase, which means:

  • You get early access to exclusive free content

  • The full membership (with tools, resources, full chapters, and our mobile app) is dropping soon

  • You’ll be the first to know when it opens, and yep—you’ll get early bird pricing

Right now, you’ll find three posts waiting for you:

  1. This welcome post (the one your reading right now)

  2. A downloadable "Dad to be survival checklist" to give you quick wins right now

  3. A bonus post sharing Adam’s story—a raw, real insight into what it actually feels like when your partner’s pregnant and you don’t know how to help

What’s Coming:

When the full membership launches, you’ll unlock:

  • Access to the mobile app
  • Full Access to "Pregnant Men – The Pre-Arrival Survival Guide For Dads-To-Be"
  • Listen on the go with audio chapters.
  • Members get 15% Off Merch
  • Dad-to-Be Survival Checklist
  • Exclusive Member Discounts & Deals
  • Monthly Newsletter (Dad Tips & Hacks)
  • Personal Member Shout-Out

You’ll get more than just "Dad tips"—you’ll get support, self-awareness, and confidence to handle the chaos like a legend.

What to Do Next:

Step 1: Head to the Cheat Sheet post and download your free Survival Checklist.  It’s quick, practical, and guaranteed to make you feel at least 20% more useful.

Step 2: Read Adam’s Story to get a taste of the tone and realness we’re bringing.

Step 3 (optional but awesome):
Got a mate who’s also expecting? Send them here. Good dads help other dads get their sh*t together.

And if you’ve got any early feedback or questions, hit reply or drop a comment—we're building this with you in mind...so makes sense to get your feedback and if we can action it...we will.

You’ve taken the first step. Respect.

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Pregnant Men Bonus: Adam's Story.

Adam’s Story

“It’s time to push,” the midwife said, her voice calm but firm. The room buzzed with urgency and anticipation. The air was thick with emotion - a mix of hope, anxiety, and the electric energy that accompanies life-altering moments. Adam felt as if he were standing on the edge of a cliff, his heart pounding so loudly he wondered if everyone else could hear it.

Adam worked in real estate, a profession that thrived on his sharp wit and natural ability to connect with people. Always ready with a clever line, he was the guy who could close a deal with nothing but charm and a handshake. But in this moment, words failed him. Standing in the delivery room, handheld video camera in one trembling hand and Sarah’s fingers crushing the other, he felt a surge of awe and vulnerability unlike anything he’d ever experienced. Witnessing the birth of his child, he realised the stakes were infinitely higher than any deal he’d ever negotiated.

Earlier, he and Sarah had decided they wanted to capture the magic of the day, from the first contraction to the first cuddle. The camera was meant to be a silent observer of their little miracle, but Adam quickly learned that recording the moment didn’t make him an impartial bystander. It was impossible not to be swept away by the magnitude of it all.

Sarah let out a deep, primal groan, her flushed face reflecting the sheer intensity of the moment. Her grip on Adam’s hand was unrelenting, leaving him wincing but determined to hold on. Beads of sweat rolled down her temple, her focus unwavering despite the obvious strain. Adam’s gaze wandered briefly to the midwife, who calmly arranged an array of gleaming instruments on a tray that wouldn’t have looked out of place in a hardware store. “Is she about to rewire a fuse box or deliver a baby?” Adam thought to himself.  

As the midwife offered encouraging words to Sarah, Adam reflexively pointed the camera at her face, her strength practically radiating through the lens. He had no words—dry throat, spinning mind—but he tightened his grip on her hand, hoping the gesture spoke the volumes he couldn’t articulate.

Time seemed to stretch and compress in bizarre ways. Seconds felt like hours as Sarah pushed through each contraction, her body working tirelessly to bring their child into the world. Adam fumbled with the camera as a wave of raw emotion overtook him. He wasn’t just documenting this; he was living it, heart and soul.

Finally, after what felt like an eternity, the midwife’s voice broke through the tension. “One more push, Sarah. You’re almost there.”

Summoning every ounce of strength she had left, Sarah bore down one last time. Adam held his breath, his entire body taut with anticipation. Then, in an instant, a sound filled the room—the unmistakable, piercing cry of a newborn. Their baby girl had arrived.

Adam stared in disbelief as the midwife gently placed the tiny, squirming bundle into Sarah’s arms, resting on her bare chest. Tears blurred his vision, and for a moment, the chaos of the room faded into the background. This was it. The moment they had waited for. The moment he had simultaneously been anxious about and longed for.

Through the lens of the camera, Adam could see Sarah’s tear-streaked smile as she cradled their daughter. The pressure to say something profound weighed heavily on him. He opened his mouth, hoping to summon the perfect words, something poetic or deeply meaningful. But his brain, overwhelmed by the flood of emotions and shock betrayed him.

“Babe,” he blurted out, his voice cracking, “your box is fucked!”

The room fell into an awkward silence as both Sarah and the midwife stared at Adam in disbelief. He froze, realising the comment had been captured in full HD. Just as the tension threatened to linger, the sharp cry of their wee baby girl filled the air, breaking the silence and saving Adam from further embarrassment.

As the nurse wrapped their newborn in a soft blanket and handed her to Adam, he put the camera down for the first time. Feeling the weight of his daughter in his arms, her tiny fingers curling instinctively around his, nothing else mattered. Not his blunder, not the chaos - just the overwhelming love and gratitude for the little life that had just entered the world.

Adam’s words, while hilariously inappropriate, were a raw expression of the shock and awe of the moment. The camera might have recorded every cringe-worthy detail, but the memory of that day would be etched in their hearts forever. His blunder became the perfect encapsulation of fatherhood: messy, imperfect, but full of love.


Fatherhood wasn’t something Adam - or many men for that matter, felt completely prepared for.  Even with his charm and confidence honed from years in sales, Adam was caught off guard by the whirlwind of emotions that came with impending parenthood: excitement, fear, and an overwhelming sense of responsibility. His delivery room experience, from fumbling through moments of humor to being struck speechless by the enormity of it all, mirrored the messy yet beautiful journey so many dads face.

When I first found out we were expecting, I had my own share of doubts and questions. Googling everything under the sun left me drowning in advice that felt either too clinical or unrelatable and often feeling like it was an after thought. I wanted something real - a guide that didn’t sugarcoat the challenges but also celebrated the humour and heart of becoming a dad.

This guide was born out of that frustration and a desire to fill the gap for dads-to-be. It’s a resource that’s practical, honest, and yes, sometimes funny. It’s a collection of stories, insights, and tips from my own experiences and from other dads, designed to help you feel more confident, more connected to your partner, and ready to embrace the chaos and joy of the adventure ahead.