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.Prioritizing your family’s mental health in the new year
As you look ahead, ask yourself what are some things that you and your family can do to feel your best for 2025? The new year is a perfect time to prioritize mental health. From building healthier habits to creating a circle of support, there are small steps you can take now that will add up to big changes throughout the year. To help you get started, we’ve put together realistic ways to help prioritize your family’s mental health. How to make mental health a priority Set realistic expectations. Try not to put pressure on yourself to do it all perfectly. It’s simply not realistic to expect yourself to go to the gym every day, be the most patient parent 100% of the time, or to have a spotless home 24/7. Don’t try to change everything overnight. Start with small, achievable goals and celebrate your small wins. Find moments of movement. Can you tap into ways to make exercise a little more fun for the whole family? What types of movement do you most enjoy? Can you create a playlist and have a dance party at home? Want to gather friends or family and head to the ice skating rink or the bowling alley? Can you bundle up and take a nature hike or prepare your garden for the season ahead? If you make movement more enjoyable, you’re likely to stick with it and feel better both physically and mentally. Get outside when you can. The colder temperatures can make getting outside much more difficult but, if you can, try to get some fresh air first thing in the morning. This one habit can make a big difference in how you feel and can be especially beneficial for those who are impacted by the changing seasons. Prioritize sleep. Getting enough sleep is essential to our physical and mental health. It allows our bodies and minds to recharge, supports our immune system, helps with emotional regulation, and boosts cognitive functionality. To get your best night’s rest, try keeping a regular schedule, put away screens at least two hours before bed, make your room a dark, cool space, and try calming activities before sleep, like taking a bath, journaling, or meditating. Take tech breaks. We know that this one isn’t easy, but try setting realistic limits on how much time you spend on your phone, in front of your computer, or streaming TV shows. Our devices are designed to keep us hooked, so consider setting app time limits (especially for those never-ending social media scroll sessions) to help you out. Using technology isn’t a bad thing, but try to prioritize offline activities and connections with those around you. Create a calming space. Is there a spot in your home where you can go to relax? Whether it’s a cozy reading chair, your bed, or a kitchen nook, identify a space where you can unwind. Try to clear out any clutter and add special touches. These can include essential oils for a little aromatherapy, relaxing music, a plant, plush pillows, art that makes you happy, books you enjoy, or photos of those you love. You can use this space to have mindful moments with breathing exercises, journaling, or whatever feels good for you. Learn to say no. From taking on extra work projects to volunteering at your child’s school, it can be tempting to try and do it all. But if your to-do list is never-ending, try delegating tasks to other family members or co-workers and declining requests to take on more. It can be difficult to say no sometimes, but it’s important to take care of yourself and prioritize accomplishing what matters most to you. Ask for support. If you or someone in your family could use more support, consider reaching out to a therapist or a coach. A mental health professional can help you to better understand and process complex emotions, while giving you tools to help you feel your best. The mental health of you and those around you matters so much. The new year offers an opportunity for a fresh start in which you prioritize your well-being. Remember to ask for support from those around you and offer yourself some grace for it all to look perfectly imperfect.
