Disconnect from Tech.
Reconnect as a Family.

A practical, research-informed guide to help families build healthier digital habits and create meaningful real-world connections.

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Why We Disconnect

We're always connected, but rarely together.

The average teen spends over eight hours a day online. Nearly all teens — 95% — use social media, and one in three say they're on it "almost constantly."

It's not just teens. Parents, too, find themselves scrolling through dinner, checking messages mid-conversation, falling asleep to blue light.

Research from the U.S. Surgeon General and American Psychological Association shows what families already feel: too much screen time means less sleep, more stress, and less connection.

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Teens who use social media late at night sleep up to 2 hours less

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Heavy use increases risk of anxiety and depression

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Device-free family meals are linked to happier, more resilient kids

"Disconnection isn't rejection — it's reconnection."

Small, shared breaks from screens help families rest, laugh, and truly see each other again.

This isn't about banning tech. It's about making space for real life.

How to Disconnect (Together)

You don't need a digital detox. You just need a plan.

The healthiest change starts small — and it starts together.

Here's a simple, three-step rhythm any family can follow.

1

Start the Conversation

Ask, don't accuse.

  • "What do you love about being online?"
  • "What stresses you out about it?"
  • "How does it feel when notifications never stop?"

Listen first. You might be surprised how much your kids already notice.

2

Try One Small Shift

Pick just one to start — and make it an experiment, not a punishment.

  • 📵 Device-free dinners — phones go in a basket, everyone gets eye contact.
  • 😴 No phones in bedrooms overnight — better sleep for everyone.
  • 🌤 One "slow hour" a week — a weekly block without screens.

Say: "Let's try this for two weeks and see how it feels."

3

Review, Don't Punish

After two weeks, check in:

  • What worked?
  • What was hard?
  • What should we keep, change, or drop?

Progress matters more than perfection. You're not enforcing a rule — you're building a family culture.

"You don't change habits by command — you change them by conversation."

Reconnect in Real Life

When the phones go down, the memories show up.

Offline doesn't mean boring.

These moments remind kids — and parents — what connection feels like.

Mini Moments

5–15 min

  • Walk the dog together.
  • Share High / Low / Random at dinner.
  • Cook or clean as a team — even for 10 minutes.

Family Hours

1–2 hr

  • Game night.
  • Project night (build, plant, repair, bake).
  • Backyard fire or music night.

Unplug Days

half or full day

  • Once a month, put phones in a drawer.
  • Explore, rest, create, nap, talk.
  • The world can wait a few hours.

Pick one small break this week. Make it real. Then see what comes back when you unplug.