Healthy Relationships: Screens & Bonds

Our relationships with family, friends and loved ones are central to our mental health. Being aware of these relationships – and the things in life that can affect them – is one way for people to proactively manage their mental and emotional well-being. In this series, Minnesota Mental Health Clinics shares insights, tips and next steps to help you nurture health relationships.

The average American unlocks their phone 96 times a day. That’s 96 interruptions to dinner chatter, bedtime stories, or simply sitting in comfortable silence with a loved one. While technology connects us globally, it can quietly erode the intimacy right in front of us. Many families can use a practical guide to taming tech so relationships—not algorithms—get your best attention.

“Most of us don’t even realize how often we’re checking out of the moment” says Minnesota Mental Health Clinics psychologist Dr. Meghan Miller, PsyD, LP. “the goal should not be about eliminating technology—it’s about increasing our ability to notice when technology is getting in the way of being with the people in front of us.”

Quick Facts on Digital Habits

Family Under the Digital Influence

Researchers link heavy evening screen use to lower relationship satisfaction and higher levels of loneliness—even among people living in the same household.

When people living together are glued to their devices, moments that might otherwise foster connection—shared conversations or even just enjoying the same things together—are often lost. Over time, these missed opportunities for bonding can erode emotional ties and lead to a sense of disconnection.

We own our devices – they don’t own us, even if it sometimes feels that way. The key is to set clear rules for yourself and your family and stick to them. Taking small, measurable, clearly defined steps – and holding each other accountable – families can regain some of the connection that might otherwise be lost.

Here are three expert-recommended habits anyone can implement:

Why Specific, Defined Boundaries Help

Boundaries convert abstract ‘we should spend more time together’ goals into visible cues. Much like brushing teeth, repetition wires habit loops that eventually feel automatic.

By prioritizing device-free interactions, you can reclaim moments to nurture relationships and improve overall well-being. Knowing when you have followed your rules (and when you haven’t) gives you immediate recognition of success or an opportunity to note a need to be more mindful in the future.

You’re not alone! The impacts of digital devices on relationships and mental well-being are well known, as are the challenges of breaking their hold.

Use your devices to help manage your usage. Apps like ‘Forest’ and ‘Freedom’ let families lock down apps together, turning willpower into a team sport.

Consult With An Expert?

Minnesota Mental Health Clinics is a 40-year-old, multi-service practice offering individual, couples & group therapy and psychiatry, with 11 locations across the Twin Cities. They offer both in-person and virtual appointments.

Reach out today to schedule a consultation on how you can build healthy technology habits in your relationships.

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