Mindful Tech Habits For Parents

By Laura Devos

Many will say that technology makes parenting harder than it has ever been. There is so much to manage, so many more boundaries to hold, so many more demands to handle. And they are right, technology is a challenge. Admitting this is the first step: awareness.

Then comes the self-compassion, give yourself some love as you recognize the challenges of the digital age. But remember with awareness and self-compassion, you can do this. You can find that healthy medium where you model balance and presence in the digital age. And you’ll feel a newfound freedom as you set healthy boundaries and barriers for both you and your children. Here are three simple steps to take towards mindful tech habits.

Step one: No devices at the table

Mealtimes are for sharing, eye contact, and reflecting on the day. Digestion is impacted when we’re distracted by screens. This rule doesn’t just mean no iPads for the kids, but also no phones for parents. This might be tough for you. But remember, we have to practice what we preach. You’ll discover that you feel less stressed when you’re off your screen, and you’ll find how lovely it is to enjoy your child’s presence over a meal. 

If your child is used to having their iPad during meals when you announce the new rule, there will be pushback: tears, anger, or resentment. That’s okay. You can tell them you’re sorry, but that you want to promote healthy mealtimes. Explain that it’s important to have no screens at the table, and that you’re following the rule too. You can model vulnerability and tell your child that it’s hard for you as well

Step two: No screens in bedrooms

Keep all phones, tablets, and personal screens out of children's bedrooms, especially overnight. Charge devices in shared family spaces to protect sleep habits and prevent private, late-night use. A screen-free room means fewer distractions and fewer power struggles over devices. We all know waking up for school is chaotic in its own right and we don’t need screen time to get in the way. Meanwhile, bedtime should be a sacred time for connecting with your child—reading, cuddling, and hearing their day’s stories.

Step three: Keep devices out of reach after work 

When you get home, leave your phone in your bag by the door or in your home office. Out of sight, out of mind. You can get to that work email, that reply about the playdate, or any other notification after the bedtime rush. Consecrating “prime time”—from 5pm to 8pm, or whenever dinner and bedtime happen in your home—to spending time with your child is vital.

Making these three changes will be a difficult transition, but they will not only help you build a greater connection with your child, but also reduce your stress, your need to multitask, and ultimately your worries. If you are one of the many parents who are uncomfortable with your craving to scroll, then these steps can help guide you in the direction you want to go.

And beyond the hard part of transitioning into a home with stronger boundaries on screens, you will find happier and healthier children. When we reach for our phones around our kids, they notice, and it shows up as real anger, real sadness. Worse, over time, they stop trying to get our attention at all. A longitudinal study released last year found that when children don't have to compete with screens and devices for their parents' attention, they are happier and healthier in the long term.

And this isn’t only about amplified emotions in the moment. The lack of attention, of being seen and heard, is cumulative. When kids keep reacting negatively to our phone use, it chips away at their overall life satisfaction. Over time, those small disrupted moments add up to something bigger: family relationships that feel less connected, and children who feel less content in their lives.

Childhood is composed of many small moments, memories, and lived experiences. They add up, both the good and the bad. And as this longitudinal study shows, they influence long-term life satisfaction. 

This is big. Children need to feel loved, seen, heard, and worthy of attention. Unhealthy technology habits don’t support this. So, take these steps to be mindful and model balance and presence in today’s digital age. Everyone will benefit. Good luck, dear parents! We’re in this together.

Reference

Selak MB, Merkaš M, Žulec Ivanković A. (2025) Effects of Parents' Smartphone Use on Children's Emotions, Behavior, and Subjective Well-Being. European Journal of Investigation in Health, Psychology and Education, January 2025, 15(1):8. Available online at: doi.org/10.3390/ejihpe15010008 

About the Author

Laura Devos is a certified Parent Educator, former teacher, mama of three, and founder of Extra Roots, where she helps parents and teachers build greater connection with themselves and the children in their lives through workshops, online courses and parent circles. Learn more at extraroots.com, email her at laura@extraroots.com, or follow her on IG @ExtraRoots_global for more tips, tricks, and insights.