It’s no secret that phones and other screens have become a constant presence in our daily lives. But when it comes to meals, especially dinners, it’s important to disconnect from our screens and engage in meaningful conversations and connections with our family and loved ones.
Ditch the Cell Phone
A surprising (yet unsurprising) 73% of parents use their phones while eating, and almost 30% use them during the entire meal. When parents’ attention is divided between their phone and their child, they are distracted and most likely unresponsive to their children and other family members. This makes it very difficult to connect and have meaningful conversations and can have a negative impact on family relationships.
Research has found that when parents are distracted by screens, they are less likely to engage in meaningful conversation leading children and other family members to feel less connected and less satisfied with their conversations. In addition, family members reported feeling more anxious and stressed when phones were at the dinner table.
Unhealthy food
Not only are distractions such as screens and phones at the table damaging relationships, but they are also associated with a greater intake of unhealthy food. Just as we are disconnected from family when using screens, we are also disconnected from how our bodies feel when we use screens and eat simultaneously. This can lead to overeating or indulging in unhealthy food choices, as we are not paying attention to our bodies natural hunger and fullness cues.
No phones at dinner time
Overall, phones at the dinner table can harm family relationships and our health. Therefore, it is important for parents to be mindful of the presence of phones at the dinner table and to make sure they focus on connection, conversation, and just being in the moment.
So how do we resist grabbing our phones during meals and help other family members do the same? One way is to have a designated box identified as a “cell phone jail (or any other fun name your family comes up with). Then, before the meal begins, have everyone put their phones in the box with a rule that they cannot come out until after the meal. No exceptions. Once the meal is finished, the “jail” sentence ends, and everyone can have their phones back. This system can help to eliminate distractions and encourage everyone to focus on the present moment and the people around them.
Cell phone jail
It’s important to note that disconnecting from screens at mealtime isn’t just about phones. Any screens, such as laptops, tablets, or TVs, can be distracting and detrimental to meaningful conversations and healthy eating habits. Creating a screen-free zone at the dinner table can promote a sense of togetherness and connection with your family.
In addition to implementing a “cell phone jail” system, there are other strategies you can try to promote healthy and meaningful conversations at the dinner table. Here are a few ideas:
- Set aside specific times for phone-free meals and stick to them as much as possible. This helps create a sense of routine and makes it easier to disconnect from screens.
- Encourage everyone to share their highs and lows of the day during meals. This can promote open and honest communication and strengthen family bonds.
- Plan fun and interactive meals, such as a cooking or game night. This can create a sense of excitement and encourage everyone to be present and engaged.
Disconnecting from screens at mealtime can be challenging, especially in today’s digitally-driven world. But by taking small steps to promote meaningful conversations and healthy eating habits, you can create a positive and nurturing environment for your family. So the next time you sit down to eat, try leaving your phone in the “jail” and see the benefits for yourself.
Resources:
Vik FN, Grasaas E, Polspoel MEM, Røed M, Hillesund ER, Øverby NC. Parental phone use during mealtimes with toddlers and the associations with feeding practices and shared family meals: a cross-sectional study. BMC Public Health. 2021 Apr 20;21(1):756. doi: 10.1186/s12889-021-10757-1. PMID: 33879111; PMCID: PMC8056649.