Updated – Originally published August 21, 2020

Let’s be real—some nights, “family dinner” happens in the car between practice and piano. Life’s busy. But even a couple of sit-down meals a week can make a big difference.

Dinner doesn’t have to be fancy—it’s just a chance to reconnect. That’s hard to do with buzzing phones at the table that can steal kids (and parent’s) attention. A simple phone basket or device-free rule can help make the most of those moments together.

Here are a few quick reasons to keep dinner screen-free—and why your family might actually enjoy it.

Why Dinner Should Be a No Phone Zone

Dinner Creates Connection

Between school, work, and activities, families are often pulled in different directions all day long. That’s what makes dinnertime so special—it’s a built-in moment to reconnect.

Humans are actually wired to bond over food. For thousands of years, meals were something people gathered for—hunting, preparing, and eating together wasn’t just practical, it was social. That instinct hasn’t gone away. In fact, research shows that shared meals help build trust and strengthen relationships among both families and communities.

Even if your kids resist at first, they’ll likely come to enjoy that consistent time to talk and be present. Keep it simple—the goal isn’t a perfect meal, just a few meaningful minutes to be together.

Communication Skills Matter

Between bites, dinnertime gives kids a chance to build their communication skills. Over time, those casual conversations become practice for real-life situations—like navigating friendships, job interviews, or even future relationships. 

Some of the most valuable lessons start at home, and family meals offer a low-pressure space to speak, listen, and engage.

Notifications Are Distracting

Just putting phones in your pocket during dinner isn’t always enough. The buzz of a notification, even if you don’t check it, can be distracting. It pulls attention away from the moment and shifts focus to whatever might be happening on a screen instead of at the table.

And for teens, those distractions can add up fast. One study found that the average teen receives over 200 notifications a day — many of which arrive during meals, school, and sleep hours. Creating space without those interruptions, even for 20–30 minutes at dinner, helps protect quality family time.

It Teaches Respect

Dinner is a great chance to help kids practice respect and presence. Putting devices away shows that you value the people around you and want to give them your full attention.

It sends a powerful message: “You matter to me.”

When parents put phones away and model this behavior together, kids learn that even small actions — like silencing a phone or making eye contact — can have a big impact. 

You’re Happier Without it

It’s true: Not using your phone at dinner can actually make you happier. The reason is simple: When your phone isn’t commanding your attention, you’re more present and engaged with your surroundings. 

A good analogy is taking pictures while you’re on vacation: the best moments usually happen when you’re not looking through a lens.

It Teaches Proper Etiquette

One of the goals of parenting is to prepare your kids for success in the real world. Creating device-free moments at home, like during dinner, helps build habits that carry into adulthood.

Whether they’re at a lunch meeting or a job interview, knowing when to put the phone away helps them stay present and make a strong impression. In fact, research shows that visible phone use during face-to-face conversations can reduce perceived attentiveness, trustworthiness, and empathy—qualities that matter in both personal and professional relationships.

Helping kids practice phone etiquette now can set them up for better connection and confidence later.

It Teaches Self-Control

Many kids today feel anxious or unsettled when they’re without their phones—even for short periods. This growing sense of separation anxiety is real: one study found that nearly 60% of teens feel anxious when they don’t have their phone on them, and over 70% check their devices within five minutes of receiving a notification.

Setting aside phones at dinner creates a consistent, low-pressure opportunity to practice self-control. It reminds kids they can step away—and be okay.

Over time, it helps build healthier habits, reduces screen addiction risk, and reduces the emotional grip devices can have.

Overdoing Screens Is Unsafe

Too much screen time can lead to a number of mental and physical health issues. As part of your strategy to limit the amount of screen time your kids get, make dinner device-free for the whole family.

Promoting time off screen will help your kids realize just how much the real world has to offer. A tech-free dinner guarantees at least one break from their devices. Consider establishing other device-free times or zones in your home, such as bedtime. 

How Gabb Devices Help

Gabb Devices are designed with family balance in mind. Features like Focus Mode allow parents to easily turn off or limit their child’s phone during important times—like dinner, school, or bedtime—helping kids stay focused on the real world around them.

By creating these tech-free moments, Gabb Devices support healthy habits and encourage meaningful connection, making it easier for families to enjoy quality time together without distractions.

Every family’s different — but we all need time to connect. Drop your favorite screen-free dinner ideas or conversation starters in the comments!