Spending just one hour a week without screens can strengthen your family’s emotional connection and improve overall happiness. Here’s how to make weekly digital-free nights a habit that deepens your bond.

2 min read

Why Choose Digital-Free Nights?

Digital-free nights are a powerful way to recharge as a family. By setting aside time to disconnect, you’re reducing screen time and creating moments of meaningful interaction, laughter, and conversation. This can help you build stronger bonds and improve your family’s emotional well-being.

This can help you build stronger bonds and improve your family’s emotional well-being.

Who Should Implement Digital-Free Nights?

Anyone with a family can benefit from digital-free nights. However, it’s particularly important for families with young children, as they're at a critical stage of development where face-to-face interaction is important for social and emotional growth.

Age-Appropriate Digital-Free Night Activities

Here are some activities you can do during digital-free nights, tailored to different age groups:

• Infants (0-12 months): Read books, sing songs, and play soothing music. A 2021 study in The Journal of Developmental and Behavioral Pediatrics found that these activities can help improve infant sleep and reduce infant distress.
• Toddlers (1-3 years): Engage in simple crafts, puzzles, or playtime with toys. A 2019 Child Development study showed that playtime can improve toddlers’ cognitive and social skills.
• Preschoolers (3-5 years): Participate in more complex puzzles, board games, or storytelling. A 2020 Developmental Psychology study found that preschoolers who engage in structured play have better problem-solving skills.
• Children (6-12 years): Organize a family game night, read books together, or plan a family outing. A 2022 Journal of Family Psychology study revealed that family outings can strengthen family cohesion.

A 2022 Journal of Family Psychology study revealed that family outings can strengthen family cohesion.

Materials and Budget Alternatives

Here’s a list of materials and budget-friendly alternatives for each age group:

• Infants: Books, soft toys, cozy blankets, and a play mat.
• Toddlers: Finger paints, building blocks, a sensory play tray, and a small dollhouse.
• Preschoolers: Building blocks, puzzles, a small library of books, and a set of kitchen utensils for pretend play.
• Children: Board games, a family photo album, a set of art supplies, and a picnic blanket.

Instructions and Time Estimates

Follow these instructions to make digital-free nights a regular part of your family routine:

1. Choose a night: Pick a night of the week that works best for your family. For most families, a Friday evening works well.
2. Set a time: Decide on a time frame, such as 6:00 PM to 7:00 PM, or 7:00 PM to 8:00 PM. Adjust the time based on your family’s schedule and energy levels.
3. Establish a routine: Create a simple routine to signal the start of digital-free night, such as turning off all screens and putting away electronics.

Example for a 2-year-old: Spend 20 minutes playing with soft toys and cuddling. The time can be adjusted based on your child’s attention span and energy level. If your 2-year-old gets easily distracted, you might need to shorten the playtime to 15 minutes.

Variations by Age

Here are some variations to make digital-free nights more engaging for different age groups:

• Infants: Focus on calming activities like gentle rocking, singing lullabies, and gentle massage.
• Toddlers: Incorporate more interactive activities like finger painting, drawing, and simple puzzles. Adjust the difficulty based on your toddler’s skill level.
• Preschoolers: Introduce more complex puzzles and board games. For older preschoolers, consider group activities like board games or storytelling.
• Children: Plan a family game night, but include age-appropriate activities like board games, card games

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  Written bySarah Mitchell, M.S., CFLE

  Sarah Mitchell, M.S., CFLE, is the founder and lead editor of Family Flourish. She holds a Master of Science in Human Development and Family Studies from the University of Missouri and is a Certified Family Life Educator (CFLE) through the National Council on Family Relations (NCFR). With over 15 years of experience working with families as a parent educator, family counselor, and workshop facilitator, Sarah has helped thousands of parents navigate the challenges of raising children in the modern world. She previously served as the Family Programs Director at the Kansas City YMCA and has been featured in Parents Magazine, Good Housekeeping, and on NBC's Today Show as a parenting expert. As a mother of three children (ages 8, 12, and 16), Sarah brings both professional expertise and real-world parenting experience to every article she writes. She lives in Kansas City, Missouri with her husband David, their children, and two rescue dogs. Sarah is passionate about making research-backed parenting strategies accessible to all families, regardless of background or resources. She believes that every parent has the capacity to raise thriving children when given the right tools and support. Professional Memberships: - National Council on Family Relations (NCFR) - American Association for Marriage and Family Therapy (AAMFT) - National Parenting Education Network (NPEN) Areas of Expertise: - Child development (birth through adolescence) - Positive discipline strategies - Family communication - Work-life balance for parents - Building resilience in children