Calmer nights, deeper connections, and well-rested kids—no screens required.
In today’s world, winding down after a long day often means more screen time—TV, mobile games, YouTube videos. But too much evening tech can mess with your child’s sleep, affect their mood, and disrupt routines.
The solution? A tech-free evening routine that actually works—and even feels fun for the whole family.
Here’s how to make the shift, without battles or tantrums.
1. Set a Clear ‘Screen Off’ Time
Decide on a daily cut-off time for all screens—TV, tablets, and phones. This could be an hour before bedtime or after dinner.
Make it consistent. When kids know what to expect, resistance goes down.
⏰ Tip: Use a timer or visual clock to give them a heads-up.
2. Create a Wind-Down Basket
Fill a small basket with calming activities: coloring books, soft toys, puzzles, or picture books. These become go-to options after screens are off.
Let your child help choose what goes in—it gives them a sense of control.
3. Start with Dinner, Not Devices
Make mealtime the official start of your screen-free zone. Use this time to connect, share stories, and discuss the day.
Try asking:
- “What made you smile today?”
- “Did something surprise you at school?”
Food + conversation = natural bonding.
4. Use Rituals to Replace Distraction
Kids crave routine. Build evening habits like:
- A warm bath
- Pajamas and brushing teeth
- A bedtime story or calming music
These rituals signal the body and mind that it’s time to relax—no screens needed.
5. Create a Family Tech Agreement
Write down the routine together:
- No screens after 7 PM
- One family game or book after dinner
- Phones docked in the living room
Stick it on the fridge. When rules are visible (and made together), they’re easier to follow.
6. Model It Yourself
Children learn most from what they see. If you’re scrolling through your phone while asking them to turn theirs off, it won’t work.
Instead, show them how you unplug—read a book, do some stretches, or prep for the next day.
The Benefits?
- Better sleep quality
- Easier mornings
- Closer parent-child connections
- Fewer tantrums and overstimulation
A tech-free evening isn’t about being strict. It’s about being present.
Want One Less Thing to Worry About at Night?
When you don’t have to plan, prep, or pack next day’s lunch, evenings get so much simpler.
Mealhey delivers wholesome, kid-approved meals directly to school—so your evenings are all about slowing down, not rushing around.
✅ Healthy
✅ Timely
✅ Zero late-night packing stress
🔗 Join The Mealhey Club and enjoy more family time, less screen time.
The Mealhey Journal 
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