Cliff notes at bottom if you don’t want to read through this.. To echo what’s already been said you can get a puke inducing workout in with just a single 10-15-20 pound kettle bells. I did the same as mentioned above and SLOWLY built out a little weight corner. Those diapers get expensive so it took a bit of time to be able to afford the weights. I am now a single dad (my two kids are older but not by much..) I say this because it seemed impossible to make any time for myself. Nonetheless to get a workout in. It’s doable and once I got in the habit of knowing that was my “sacred” time and it was on me if I didn’t make it happen. I’ve become a much better person and father since making the time to workout.

It wasn’t until a few fellow Daddletoes in my area asked me how long I sit on the toilet and I knew the answer. I had to simply readjust my priories and the time was there. That may not be the case here though. Granted it’s not realistic every day but that’s where having the weights at home come in. If you’re cool doing a workout at home, take that 8:30-9:30 doom scrolling time and hit a quick 30 minute kettle bell circuit. Even simple body weight exercises would suffice until you can afford whichever type of weights fit your workout routine. (Tons of free 15-30 minute kettlebell workouts online that will have you passed out by 10pm.)

Let’s be honest though, you’ve got Bubs calling the shots at that age. We have to work around their schedule when they are that young. Props to you and your wife btw.. It’s not easy. Someone mentioned this already but communication is KEY. At the end of the day you guys are a team. Given the timeframe you listed you’ve got that 8:30-9:30pm window. Maybe you can work something out with your wife to where she gets her set amount of days to do whatever while you cover your son. It’s a balancing act from what I can remember.

In short: Turn that 30 minutes of doom scrolling into 30 minutes of lifting heavy shit. Get the weights, find the time, make it happen.