How can you manage digital distractions during a family dinner or social gathering?

1 Set clear boundaries

Before you join a family dinner or a social gathering, decide how much time and attention you want to devote to the people around you. Communicate your expectations and intentions to your host and your guests, and ask them to respect your choices. For example, you can say that you will check your phone only once every hour, or that you will turn it off completely during the meal. You can also use a do-not-disturb mode, a silent mode, or a flight mode to limit the interruptions from your device.

2 Use technology wisely

Technology can be a useful tool to enhance your interpersonal communication, but it can also be a source of distraction and frustration. Therefore, you should use it wisely and selectively. For example, you can use your phone to take pictures, share memories, or play games with your family and friends, but you should avoid scrolling through social media, browsing the web, or answering work emails. You can also use technology to facilitate your communication with people who are not physically present, such as video calls, group chats, or voice messages, but you should limit the duration and frequency of these interactions.

3 Be mindful and attentive

One of the most critical abilities for interpersonal communication is mindfulness, which involves being aware of your own and other people’s thoughts, feelings, and sensations. Mindfulness can help you to avoid digital distractions and stay in the moment. To practice mindfulness, you can take a few deep breaths and notice how your body feels. Additionally, actively listen to what others are saying and ask open-ended questions to show empathy. Expressing gratitude and appreciation for the people and the food around you can also be beneficial. Furthermore, take note of the details of the environment, such as the colors, sounds, smells, and textures.

4 Have fun and be creative

Another way to manage digital distractions during a family dinner or a social gathering is to have fun and be creative. You can engage in activities that require your participation and involvement, such as games, puzzles, stories, jokes, or trivia. You can also create challenges or incentives for yourself and others to stay away from your devices, such as rewards, penalties, or competitions. For example, you can agree to put your phones in a basket or a box, and whoever reaches for their phone first has to do a dare or pay a fine.

6 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?