3 Ways to Be More Present with Your Loved Ones (Even When Tech Feels Nonstop)
By WISe Wellness Guild
Let’s face it—having a cell phone is both a blessing and a curse. On one hand, it keeps us connected: work emails, teacher newsletters, family group chats, sporting event updates. On the other hand, it’s all. the. time. The notifications never stop, and sometimes it feels impossible to put the phone down without missing something important.
We’re often told to have “tech-free time,” but how do we actually do that when so much of our life flows through these little devices? The truth is, it’s not about perfection—it’s about small, intentional choices. Here are three ways you can start being more present with your loved ones (without feeling like you have to move off the grid).
1. Give yourself permission not to respond right away
This one’s huge. Once the workday is over, you are under no obligation to immediately reply to every text, email, or group message. Someone might need help with carpool tomorrow—but guess what? It’s okay to wait until later to respond.
We put so much unnecessary pressure on ourselves to be instantly available. Instead, give yourself grace. You’re allowed to respond at your own pace. Those few extra minutes (or hours) of presence with your family or friends are far more valuable than racing to clear your notifications.
2. Try screen time limits—just to see where you’re at
If you’ve never looked at your daily screen time, prepare to be surprised (and maybe a little horrified). Instagram, Facebook, TikTok… it adds up fast, often without us even realizing it.
Here’s where screen time limits can actually help. They give you a measurable sense of how often you’re picking up your phone and let you set a realistic goal for yourself. Instead of checking Instagram 20 times a day without thinking, maybe you aim for 5 times. The point isn’t perfection—it’s awareness. That little nudge can make you more intentional about when you want to engage with tech and when you’d rather be fully present with your people.
3. Start small with tech-free time (and build from there)
If you’ve been feeling guilty about not spending enough quality time with your spouse, kids, or loved ones—you’re not alone. So many of us are in that boat. The good news? It’s never too late to shift your habits.
Start small: aim for just 20 minutes of tech-free time each day. That might mean:
Leaving your phone downstairs when you tuck the kids into bed.
Putting phones in a basket during dinner so everyone’s fully there.
Leaving your phone in the car when you’re on date night.
It doesn’t have to be all-or-nothing. Even these small, intentional choices add up. Every effort you make is a step in the right direction—and you should appreciate yourself for it.
Bottom line: Technology isn’t going anywhere. But we can reclaim control over how it shows up in our lives. By slowing down our responses, setting healthy limits, and carving out phone-free moments, we give ourselves the gift of presence—and that’s what our loved ones want most from us anyway.
