How to Create a Screen-Free Routine for the Whole Family

14 June 2025

Let’s be honest—screens have sort of taken over our lives, haven’t they? Phones, tablets, TVs, computers... they’re everywhere. And while they can be super helpful (hello, online grocery shopping!), they can also sneakily pull us away from each other without us even realizing it.

If you’ve ever looked up and realized your entire family is in the same room but everyone's glued to a screen doing their own thing, you’re not alone. We’ve all been there. But here’s the good news: you can hit the reset button. It’s absolutely possible to create a screen-free routine that brings your family closer, boosts creativity, and gets everyone more present and connected.

Let’s dive into how to make that happen—without the eye rolls and tantrums (well, maybe just a few at the start).

Why Go Screen-Free as a Family?

Before we dig into the “how,” it’s important to understand the “why.” Because let’s face it—change is hard. But when we know the benefits? That’s when motivation kicks in.

Here’s what going screen-free (or at least screen-light) can do:

- Foster real connection: When no one’s checking Instagram or watching YouTube, there’s more space for actual conversation.
- Boost creativity: Without screens spoon-feeding entertainment, kids (and adults) tap into imagination and play.
- Improve sleep: Blue light messes with our sleep hormones. Less screen time = better rest.
- Support development: Especially for young kids, face-to-face interaction is crucial for social and emotional growth.

Now that we’re convinced it’s worth trying, let’s roll up our sleeves and build that screen-free routine!

Step 1: Start With Realistic Goals

First things first—don’t go cold turkey. That rarely works, and you’ll likely face a mutiny. Instead, start small and build from there.

Ask yourself:
- What times of day are the worst for screen overload?
- When do you crave more togetherness?
- Are there certain screen activities that are non-negotiable (like homework or work emails)?

Once you’ve answered those questions, set a realistic goal. Maybe it’s:
- No screens during meals
- A screen-free hour before bedtime
- One full screen-free day on the weekend

Keep it doable. Consistency beats intensity every time.

Step 2: Involve the Whole Family

This part is huge. Don’t just lay down the law and expect everyone to follow it with a smile. Kids (and spouses) are way more likely to buy in if they feel like part of the process.

So gather ‘round the kitchen table. Talk about why you want to have more screen-free time. Share the benefits, but also ask for their thoughts.

Try saying something like:
> “I’ve noticed we’re all on screens a lot, and I miss connecting more as a family. What if we picked some times in the day where we all unplug?”

Encourage ideas:
- What screen-free activities would be fun?
- Are there better ways to handle boredom?
- What family traditions can you create?

Ownership turns resistance into cooperation.

Step 3: Set Clear Screen-Free Zones and Times

Kids thrive on structure—even if they pretend they don’t. The same goes for screen habits.

Decide as a family:
- When screens are a no-go (e.g. dinner, bedtime)
- Where screens are off-limits (e.g. bedrooms, at the table)
- How to handle exceptions (e.g. movie nights, family FaceTime)

Post the “screen-free agreement” somewhere visible, like on the fridge. Keep it positive-focused, like:
- “More stories before bed instead of screen time.”
- “Let’s eat together without phones for better chats!”

Make it feel like a trading-up, not a punishment.

Step 4: Fill the Void with Fun

Here’s the kicker: you can’t just subtract screen time without adding something awesome in its place. Otherwise, everyone will just stand around awkwardly wondering what to do with their hands.

Here are some screen-free ideas that actually get kids (and adults) excited:

📚 Books Galore

Start a family reading hour. Hit the library as a weekly ritual. Let each family member pick one book for the group.

🎲 Family Game Nights

Break out the board games and have a blast. Classics like Uno, Jenga, or charades never go out of style.

🍳 Cook Together

Pick a recipe and make it as a family. Let the kids help measure, stir, and taste-test.

🎨 Get Crafty

From finger painting to DIY slime—creative mess is often the best kind.

🚶‍♀️Explore Outside

Go for walks, ride bikes, play hide and seek in the yard. Nature = adventure waiting to happen.

🧘 Wind-Down Routines

Create calming rituals—like family stretches, journaling, or listening to audiobooks before bed.

You don’t need to plan something big every time. Just keep a list on the fridge of screen-free activities to pull from when boredom strikes.

Step 5: Lead by Example

Okay, moms and dads—this one’s for us. We cannot expect our kids to unplug if we’re constantly scrolling through our phones.

Monitor your own habits:
- Are you checking emails at dinner?
- Do you fall asleep to Netflix?
- Is the TV your go-to background noise?

Set the tone. Pick up a book. Suggest a board game. Put your phone away during family time. Kids notice. Always.

When they see you enjoying screen-free time, they’ll start to follow suit—even if it takes a little while.

Step 6: Embrace the Awkwardness (It Won’t Last)

At first? It might feel weird. There might be some whining, boredom complaints, or even “this is dumb” declarations.

That’s okay. In fact, it’s totally normal.

You’re breaking old habits and building new ones—and that takes time. But the beauty is in those quiet moments when your child suddenly creates a story, or when you laugh with your spouse mid-card game. That's the good stuff.

Let the awkward parts come. They’ll pass. And what's waiting on the other side is well worth the discomfort.

Step 7: Make It Special (And Occasionally Flexible)

Want to keep the family motivated? Make screen-free routines feel special—like a treat, not a chore.

Try things like:
- Screen-Free Sundays: Complete with pancakes, a nature walk, and a family movie at night (yes, sometimes a shared screen can still be connection!)
- Tech-Free Tuesdays: Where you cook a new meal together and play outside after dinner
- Monthly “Unplugged Retreat”: A Saturday spent totally offline—maybe go camping, or just stay in PJs and build forts!

And hey, life happens. Sometimes you’ll need to bend the rules—and that’s okay. The goal isn’t perfection. It’s connection.

Step 8: Track Progress & Celebrate Success

Change feels good when you can SEE it.

Create a fun visual tracker—a chart or calendar where kids can add stickers each day they follow the screen-free routine. When a goal is reached? Celebrate!

Try:
- A family outing
- Letting the kids plan dinner
- A mini treasure hunt
- A homemade reward coupon book

Make wins visible. It’ll build momentum and excitement.

Step 9: Avoid the Shame Game

This is a biggie.

If someone breaks the screen-free rules, don’t launch into lectures or guilt trips. That only creates resentment.

Instead, gently remind them of the family goal. Ask how they felt sneaking in that screen time. Then redirection time! Suggest an activity or invite them into whatever you’re doing.

Keep it positive. Keep it inviting.

Final Thoughts: It’s Not About Perfection, It’s About Presence

At the end of the day, going screen-free as a family isn’t about being perfect. It’s not about swearing off technology forever.

It’s about creating space to be together—really together.

It’s about slowing things down enough to laugh more, talk more, and experience more of life’s little moments.

So if you’re ready to let go of the constant scrolling and build something more meaningful with your family—start small, stay patient, and remember: it’s not about what you’re giving up. It’s all about what you’re gaining.

You’ve got this.