Father’s Day Without Dad: Finding Strength in the Hardest Days

Father’s Day Without Dad: Finding Strength in the Hardest Days

Father’s Day is meant to be a celebration — a day of BBQs, gifts, and laughter with the men we look up to. 

But for many, it’s also one of the toughest days of the year. That is what I feel quietly on the inside. Because when your dad, or a father figure, has passed, the day feels different. Quieter. Heavier.

It can be hard to scroll past the photos, the happy family posts, and the “best dad ever” captions when your own father isn’t here to call, hug, or sit alongside. And yet — Father’s Day still arrives. Every year.

So how do you manage it? How do you get through a day that shines a light on what’s missing? These are some of the strategies I have implemented over the years not just for my dad but all those special blokes in our life that are no longer with us. 

1. Acknowledge the Grief

It’s okay to admit that the day hurts. Grief doesn’t follow a timeline, and Father’s Day can stir up fresh waves no matter how much time has passed. Give yourself permission to feel it all — the sadness, the longing, even the anger. Naming it doesn’t make you weaker. It makes you human. Over the years I have learnt to turn that grief not into sadness but happiness - I acknowledge the hardest days but I fill them with the happiest of memories. 

2. Find Your Way to Honour Him

Grief and love are two sides of the same coin. One practical way through Father’s Day is to turn the ache into action.

  • Share a story about your dad with family.

  • Cook his favourite meal.

  • Wear something of his.

  • Visit his favourite spot.

For me, I love looking back over the photos and videos of my dad with our Murph. My mum also created special memory books filled with images of my dad, Poppa and Grandpa — they’ve become treasures. (Though, my phone just reminded me my storage is full… time to fix that so I can keep capturing these moments!)

My other favourite thing is to share these memories with Murph — the trips, the laughs, and the lessons — as well as the bond he shares with his own dad, Jimbo.

3. Lean on Your Role Models

A father’s influence doesn’t disappear when he does. The lessons, the values, the way he shaped you — that’s still here. And sometimes, other role models step in when we least expect it: an uncle, a coach, a mate, a mentor, a female figure.

In our family, we’re exceptionally blessed. We have amazing people who have filled that void for me and for Murph. In fact, that’s one of the reasons MURFF exists — to celebrate those legends who step up as role models.

4. Celebrate What He Gave You

Maybe it’s his work ethic, his humour, his resilience, or his quiet strength. Carrying those values forward is one of the most powerful ways to celebrate him. Legacy isn’t about possessions — it’s about the principles he lived by and passed on. 

When I reflect, I see so much of my dad in me — what he and my mum taught me, how they raised me. Those lessons channel into my own parenting with my husband. And every time I see Murph’s cheekiness, resilience, and willingness to give everything a crack, I see my dad shining through him.

5. Give Yourself Grace

There’s no right or wrong way to “do” Father’s Day after loss. Some years you may want to gather and celebrate his life loudly. Other years you may need quiet space and reflection. Both are okay. Both are valid. 

For me, one thing remains constant: I always share a picture of my dad. It’s my reminder of who he was — not only to our immediate family but also to friends and extended family. His legacy lives in those smiles, in those memories, and in the love we keep sharing.

At MURFF, We See You

For those celebrating with Dad this year, we raise a glass.
For those missing Dad this year, we stand with you.

Father’s Day is about more than one moment on the calendar. It’s about the everyday role models who shape who we are — whether they’re still with us or carried forward in our hearts.

So if this day feels heavy, remember: you’re not alone. Your father’s legacy lives on in you — in the way you live, the choices you make, and the values you carry.

That’s worth celebrating, even through the tears.

#ModelUp
#FathersDayWithMURFF
#LegacyLivesOn
#RoleModelsMatter

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