Your guide to connecting during screen-free family dinner time

That’s why transforming your meals from a rushed necessity to a cherished ritual can make a big difference in helping everyone in your household feel grounded and connected. 

Rest assured that you don’t need to have special placemats or elaborate recipes to foster a sense of deeper connection during family meals. By simply sitting down together to share food and conversation, while setting aside distractions, you’re letting everyone around you know that this time together matters.

Tips for having your best screen-free family meals 

• Make it device-free. Using technology for connection, entertainment, and education is a wonderful thing! But having phones or other devices at the table can create big distractions, making it difficult to be in the present moment with those around you. Model healthy tech boundaries by putting away your devices and asking that everyone in your family do the same during mealtimes.
• Be consistent. Take steps towards making family meals a priority around three to five each week. This doesn’t mean every meal must be a grand affair but strive to have at least one meal, perhaps dinner or breakfast, where the family gathers without fail. Even if it's just 15 minutes on hectic days, ensure you sit down together. Over time, these small moments culminate into lasting memories. Things come up, but making an effort to protect this time and space will let others in your family know that it is important for your household.
  
  
• Prepare meals together. Try involving everyone, no matter their age, in the meal preparation process when possible. Assign age-appropriate tasks and use the prep time as a chance to chat, teach, and learn from one another. You can even ask your child to pick out a recipe so that they feel like their opinion matters when it comes to mealtime.
  
  
• Start with a special tradition. Creating a small ritual can set a positive, collective tone for the meal and help you to feel bonded as a family. You could try a gratitude circle, where everyone shares something they're thankful for. Or maybe it's a moment of silence or a family prayer. What about having a Taco Tuesday or doing breakfast for dinner one night of the week? Get creative and ask your kids for ideas too! 
  
  
• Foster open communication. Encourage everyone to share highlights from their day. Celebrate successes and offer support and understanding for any challenges faced. Make it a point to ensure everyone has a chance to speak and actively listen. This means giving your full attention, nodding, using verbal affirmations, and avoiding interruptions or offering immediate solutions.
  
  
• Address conflicts constructively. If disagreements arise during mealtime, address them calmly and constructively. Avoid shouting matches or storming off; instead, use it as an opportunity to teach conflict resolution and understanding.
  
  
• Play games that connect you. Initiate games that spark curiosity and discussion, like "Two Truths and a Lie", "Would You Rather?", or “I Spy.” This can particularly help if there are reticent teens at the table or to break the monotony of daily updates.
  
  
• Host themed dinners. Get creative and introduce a fun, family-themed dinner! This could be based on cuisines, historical periods, or even favorite movies. It brings levity, can be educational, and provides a fresh topic of conversation.
  
  

It’s easy to be distracted and pulled in different directions, so establishing the simple tradition of sharing a meal can go a long way in bringing everyone together. Remember that it will often look imperfect, but know that you are setting the table for connection and healthy communication. If you could use support in finding ways to connect as a family, consider reaching out to a mental health professional for support.