You sit at the kitchen table, watching your partner exhausted on the couch – nausea has struck once again. You want to help but aren't exactly sure how. Week 10 of pregnancy is a time full of changes, and as an expectant father, you might be asking yourself: What can I do concretely? The good news is that there are many practical and emotional ways to truly make a difference right now.

Watercolor illustration of an expectant father gently placing a comforting hand on his partner

1. Be Present and Listen

Just being there can mean a lot to your partner. When she shares her worries or discomfort, take the time to truly listen. Put your phone away, look her in the eyes, and show genuine interest. Understand that she is feeling really exhausted right now. Sometimes, a hug can say more than a thousand words.

2. Take on Household Tasks

This is the perfect time to redistribute household chores. Things like cooking, cleaning, and shopping can become challenges, especially when it comes to finding meals that have little odor. Consider ordering groceries online or tackling the vacuuming in advance. Create a household plan together that works long-term and shows practical responsibility as a team.

3. Attend Doctor’s Appointments

Being present at doctor’s appointments and ultrasounds is invaluable. You'll show that you are an active participant in your partner's pregnancy. Ask important questions directly to the doctor. During the ultrasound, you might even see the first movements of your baby – these moments make your bond as expectant parents more tangible.

4. Actively Educate Yourself About Pregnancy and Birth

Knowledge brings security – for both of you. Learn about the development of the baby and what happens in the different phases of pregnancy. Read books, listen to podcasts, or attend a birthing preparation course specifically for fathers.

  • Learn about typical pregnancy discomforts and how you can help
  • Understand what happens during labor and how to support as a birth partner
  • Inform yourself about the first weeks with a baby – sleep deprivation, breastfeeding, postpartum
  • Engage with other expectant fathers

The better informed you are, the more confidently you can accompany your partner and make decisions together.

5. Create Intentional Couple Time

Amidst all the preparations for the baby, it's important that you don't lose sight of your relationship as a couple. Intentionally plan time for just the two of you – even if it's just a cozy night on the couch.

  • Organize regular "date nights" – whether at home or out
  • Take walks together and talk about your dreams and fears
  • Enjoy shared relaxation: massages, movies, cooking together
  • Show affection: small gestures like kisses, hugs, and loving words

These moments strengthen your relationship and remind you that you are not just expectant parents but also a loving couple.

Watercolor scene of a couple walking hand in hand along a quiet beach at sunset, gentle waves lapping at the shore, soft pink and lavender sky, silhouettes against the warm light, wide shot from low angle emphasizing the expansive horizon, atmosphere of peace and romantic connection, African couple in flowing casual clothes, deep depth of field capturing both figures and the serene seascape

6. Prepare Your Home Together

Even though it's still early, you can start making your home safe and cozy for the baby. This gives both of you a sense of control and anticipation.

  • Decide where the baby's room or sleep corner will be
  • Research together what baby gear you really need
  • Declutter together and make space for new things
  • Plan larger purchases and divide the research

By actively engaging, you show that you are sharing the responsibility – not just taking it on for her.

7. Take Care of Yourself

In order to be there for your partner, you must also take care of your own physical and emotional health. Expectant fathers often experience their own fears, insecurities, or stress.

  • Talk about your feelings – with your partner, friends, or other fathers
  • Allow yourself breaks: exercise, hobbies, time for yourself
  • Get enough sleep and eat healthily
  • Seek professional support if needed (counseling, coaching)

Only when you are well can you also be strong for your little family.

Watercolor illustration of a young father-to-be jogging through a misty forest trail in early morning, dappled sunlight filtering through tall pine trees, cool greens and soft grays, medium shot from behind showing his determined stride, atmosphere of solitude and self-care, Latin American man in athletic wear, deep depth of field capturing the peaceful forest path ahead

Frequently Asked Questions from Expectant Fathers

What if I feel overwhelmed?
That’s completely normal. Talk openly with your partner about it. Together, look for solutions – maybe you can divide tasks differently or seek support from family and friends. Professional counseling can also help.

How can I talk to my partner about my own fears?
Choose a quiet moment and express your feelings clearly: "I am really excited about our baby, but sometimes I’m also afraid of being a good father." Honesty creates closeness and shows that you are both human.

What if I can't attend every doctor’s appointment?
That's okay – work and other commitments are part of life. What matters is that you are present for important appointments (ultrasound, major check-ups) and that your partner knows you are always there for her in spirit. Afterward, make sure to ask her to share all the details and show real interest.

How can I find a birthing preparation course for fathers?
Many birthing centers, hospitals, and midwife practices offer specific courses or partner evenings. Ask your midwife or research online for options in your area. Online courses are also a flexible option.

Starting the New Phase of Life Together

The 10th week of pregnancy is a special time – full of changes, anticipation, and sometimes uncertainty. As an expectant father, you have the unique opportunity to be actively involved from the beginning and strengthen your partnership.

By being emotionally present, practically engaged, informing yourself, and taking care of both of you, you lay the foundation for a strong, loving family. Your partner will feel your support – and your baby will be born into an environment where both parents are committed and loving.

Don't forget: There is no such thing as perfection. It’s about learning, growing, and being there for each other together. You are a team – and together you will master this wonderful journey.