Screen-Free Family Dinners: How to Start

Why Screens at Dinner?

You're not alone if you've caught yourself scrolling through your phone while eating. It's easy to think that a few minutes of screen time won't hurt—but the science shows otherwise.

The Science Behind It

According to the American Academy of Pediatrics, screen time during meals can reduce conversation and make it harder for children to learn social skills. Plus, blue light from screens can interfere with melatonin production, making it harder to sleep later.

Here’s What You Can Do Today

Start small: Choose one dinner a week to be screen-free. Even 30 minutes can make a difference.
Create a ritual: Use this time to share stories, talk about your day, or simply enjoy your food together.
Set clear boundaries: Let everyone know that phones and tablets are off-limits during dinner.
Make it fun: Try a game, a trivia question, or a shared cooking project to keep the mood light.
Lead by example: If you model screen-free behavior, others are more likely to follow.

A Surprising Insight

Did you know that even just having a phone nearby can distract you from your meal? A study found that people who kept their phones visible ate more and felt less satisfied afterward.

No Time? Try This 60-Second Version

Before dinner, put your phone in another room. Take a deep breath, smile, and say, "Let’s eat without screens." That’s it—no need for extra effort.

Small changes add up. Start tonight, and see how much better your family dinners can become.