Set limits on daily screen time and stick to them. Experts recommend limiting recreational screen time to 2 hours or less per day for children ages 6-17. For yourself, set a reasonable daily limit such as no more than 3 hours on weekdays for personal device use outside of work or school needs. Using a timer can help keep yourself accountable to the limits.

Turn off all notifications for a period of time. Silence phone ringtones and turn off all banners, badges, and pop-up alerts for a designated chunk of time each day. This can help you fully focus on what or who is right in front of you without distractions. Start with a modest block like after dinner or on weekends and gradually increase the screen-free time.

Limit device use during meal times and conversations. Put phones, tablets, and other devices away or on silent before sitting down to eat with family and friends. The dining room or living room during visits should be device-free zones. This forces interaction and promotes bonding through face-to-face conversations.

Schedule device-free activities. Plan activities like game nights, baking, exercising together, crafting, or playing outside that don’t involve any screen time. Being side-by-side engaged in an activity helps you appreciate companionship without distractions. You could also schedule weekly “unplugged Saturdays” or daily one hour after school/work device curfews.

Be fully present when interacting face-to-face. When spending time with others in person, avoid multitasking with devices. Make eye contact, listen attentively without distractions, and be engaged in the moment. Focusing completely on the people right in front of you shows them they have your undivided attention and that their time together is valuable and respected.

Create screen-free zones at home. Designate places like bedrooms, living rooms, and dining areas as areas to be lived in without any devices. Leave phones charging in other rooms at night so they are out of sight and not within arm’s reach during important bonding times and winding down before bed.

Have device-free conversations. When having discussions with family and friends in person, leave laptops, tablets and phones elsewhere rather than having them sitting out on the table or nearby. This encourages full and meaningful interaction without other stimuli competing for attention.

Use downtime for unplugging. When commuting, waiting in lines, or having other idle time make a point to leave devices stowed rather than constantly checking updates. Bring books, puzzles or games for offline leisure activities to help unwind your brain from tech for periods each day. Even 10-15 minutes of consistent daily downtime from screens can offer mental refreshment.

Be a role model. People are more likely to unplug if they see others doing it as well. Setting the example by occasionally putting away your own devices when with others shows it is an acceptable behavior and emphasizes that human interaction is a priority over tech. Family members will pick up on and emulate good habits they witness consistently.

Explain screen limits to visitors. Be clear with guests that your household observes screen-free interactions during meals and unplugged evenings/weekends. While it’s alright for them to use devices discreetly, try engaging them in conversations without phones or tablets present as the norm to promote tech-balanced get-togethers. A considerate guest will respect your home’s media boundaries.

Keep devices out of bedrooms. Don’t charge phones overnight right next to the bed to minimize temptation to peek at them first thing in the morning or during middle-of-the-night awake periods. The bedroom should be a relaxing sanctum from tech distraction, helping support better sleep quality and fresh wakefulness each day.

Unplug on vacations and trips. Declare family holidays, outings, and recreational time away as zero-screen zones whenever practical. Instead of digital diversions, focus each other’s company and experiencing new activities together through engaged conversations. Being device-free with loved ones on trips fosters quality interaction and relationship-building memories.

Manage screen overuse and be fully present with others by setting reasonable daily limits, silencing devices during key interactions, scheduling technology-free activities and downtime, leading by example, creating consistent screen-free zones at home, keeping devices out of bedrooms, and unplugging as much as possible on trips together. With commitment, a media-balanced lifestyle centered around personal connection is very achievable.