Your go-to guide for taking family tech breaks over the holidays

The lack of structure over the holidays can cause restlessness and added stress, so it’s understandable that we turn to our devices to entertain ourselves, unwind, or connect with others outside our homes. It’s true that technology can enhance the holidays, but it can also distract us from the simple moments of connection with the ones we love the most. It can be helpful to take a step back from the decorations, gifts, and parties to rediscover ways to unplug together this holiday season with greater mindfulness and meaning. Read on for realistic ways to take family tech breaks.

How to take family tech breaks for greater connection.

The business of the holidays can make it difficult to stop and connect with those around us. But by taking simple steps towards being more present and less distracted, we can experience even more of the cheer that this time of year has to offer.

Remember that none of this is expected to look perfect, despite what your social media feed may tell you! Here are some tips for experiencing perfectly imperfect connections during the holidays:

• Set tech boundaries as a family. Screen time doesn’t have to be a constant struggle over the holidays. Take some time to create a family tech plan together to set clear, realistic limits surrounding the use of devices like phones, tablets, and television. Establishing and maintaining limits helps children feel safe and teaches them how to self-regulate. Make sure that everyone has a chance to participate in the conversation while ensuring that it’s not about NO screen time, but more regulated screen time.
• Start a tech-free tradition. What is a simple activity that your entire family can participate in that doesn’t require screens? Perhaps it’s a gratitude circle, where everyone shares something they;re thankful for. Can you volunteer together with a community organization? Or maybe it’s a themed dinner where everyone participates in the meal prep. Creating a small ritual can set a positive, collective tone for the entire season.
• Take mindful walks together. Nature has the power to calm both our bodies and minds. Can you encourage everyone to get outside after a big meal? You can add in mindfulness by encouraging your child or teen to notice the sights, sounds, and smells around them. It can be as simple as walking in your backyard or local park, paying attention to the rustling of leaves or the chirping of birds. Get creative! You can look for yellow items, things shaped like hearts, or anything you can turn into your next art project.
• Maintain morning and nighttime routines. The hustle and bustle of the season can easily throw schedules off. When possible, try to keep morning and evening routines consistent. Starting off and ending our day with healthier habits can make a big difference in how we feel. Consider removing devices from bedrooms and making this sacred space a no-screen zone for everyone. Replace the time you’d all be scrolling with a relaxing activity, like journaling, taking a bath, or reading a book. Adding calming habits into your routine can boost your mood, lower stress, and help you to get a better night’s sleep. And speaking of sleep, try to keep bedtimes and wake up times consistent.
• Encourage screen-free boredom-busters. We totally understand that it’s easy to binge watch a TV series or scroll TikTok when there is a lot of unstructured time at home, but try offering up some alternatives that your kiddos may enjoy (and model it yourself!). Can you all go to the library and pick out new books that you’re excited to dive into? Is there a collective house project that everyone can get involved in? Can you make a meal for someone who may be isolated this holiday season? Or maybe you encourage creativity by putting out art supplies?
• Schedule tech breaks. Is there a dedicated chunk of time over the holiday break that you can all agree to unplug for a few hours? Maybe it’s taking Friday night as a “Tech Shabbat” so that you can play a board game or maybe it’s Sunday morning so you can take a nature walk. You may get a few eye-rolls at first, but notice how everyone connects when they’re not distracted by screens.
• Make time to connect and check-in, without distractions. Our holiday schedules can quickly fill up with preparation and commitments, but try spending one-on-one time with your child or teen each day simply listening to them, asking curious questions about their holiday experiences, and letting them know that they are loved and valued. Notice when they are most open and communicative (typically bedtime, at the dinner table, on the drive home from school, while eating a snack, etc.), and try to adjust your schedule and put away distractions (see ya later, buzzing phone!) to protect these windows of time.

We know that going off the grid isn’t always realistic, but setting clear boundaries surrounding technology usage can make for a more connected and peaceful holiday season. Incorporating new habits into a chaotic season isn’t always easy, so remember that you can always reach out to a mental health professional for extra support over the holidays.