by Eric J. Trauthwein

In today’s technology-driven world, avoiding screens can feel nearly impossible. From cell phones to refrigerators, screens are everywhere—constantly tempting us to believe we can’t function without them. While it’s a sobering truth, humans have become overly dependent on with their technology, making it more important than ever to set boundaries and find balance. Doing so is essential for long-term mental and physical well-being.

Lead by Example
It might sound simple, but consistently taking the lead in your family’s effort to avoid becoming “screen zombies” can be a real challenge. Start by examining your own screen time. Both iOS (Screen Time) and Android (Digital Wellbeing) offer built-in tools that provide detailed reports, usage insights and tips to help manage your phone habits. These tools can help you create a personalized plan, set time limits for your most frequently used apps, and ultimately guide you in developing an age-appropriate strategy to implement with the rest of your family.

According to National Board Certified Health and Wellness Coach Lisa Keer, “incessant use of social media has been linked to increased rates of anxiety and depression.” In theory, limiting your use of social media apps—and being mindful of what you consume—not only helps protect your self-worth from the constant comparison trap but also sets a valuable example for your children. It gives them a chance to build confidence and develop communication skills through real-life interactions, which are often misrepresented or muddled online.

Establish Specific “No Screen” Times
It seems like every minute, a new piece of technology is released that makes access and mobility even more convenient. Restricting screen time is one thing, but occasionally eliminating screens might be a more viable solution to long-term health. Research conducted by the Mayo Clinic indicates that limiting or reducing screen time can have benefits for both physical and mental health, as it frees up time for physical activity, encourages meaningful social interactions, boosts mood and self-confidence, and helps build stronger community connections.

Opportunities for “no screen” time can be on your daily commutes to and from work or school, designating one hour before bedtime to unwind and detach from technology, having “screen-free” areas in your home like the bedroom or dining room, or even leaving your phones at home while you enjoy a night out on the town. Choosing to connect more with people than with technology can help fill the void in a less tech-driven life.

Make Screen-Free Meals a Priority
Sadly, the family dinner has slowly become a thing of the past. Even without technology, lives and schedules are jam-packed with extracurricular activities. So when the stars align one evening for everyone to get together and eat a home-cooked meal, what happens? The table is somehow silently filled with screen swipes and Netflix distracting us from the original purpose of delicious food and delightful conversation. Meals are meant to be enjoyed not just for the food on your plate, but also for the company you share them with. It’s a time to catch up on the day, laugh over a funny story, help a loved one with a struggle, or simply praise the chef for bringing you all together. According to Feeding America, families who partake in device-free dinners at least once a week feel less distracted, make healthier overall food choices, and experience a more positive and stress-free home life.

Technology is everywhere—and constantly evolving. When used appropriately, it can make daily life easier and more efficient. However, in today’s increasingly disconnected world, it’s up to us to navigate its use thoughtfully and create a strategy that allows us to prioritize and nurture our greatest asset: each other.