How do I break the habit of scrolling during family meals without feeling cut off from the outside world? 

Parenting Perspective 

Breaking the habit of scrolling during family meals starts with rethinking the purpose of that time. Mealtimes are not merely about eating; they represent a precious daily opportunity to connect, share experiences, and build trust. If you find yourself reaching for your device out of habit or a fear of missing out, it can be helpful to set a clear intention before sitting down. Simply decide, “For the next half an hour, my focus is here.” You can reassure yourself that any messages and updates will be waiting for you afterwards. 

Creating Gentle Boundaries 

A simple, effective step is to place your phone in another room or, at the very least, turn it face-down on silent. If your work or other urgent matters require you to be available, inform your family beforehand that you might need to step away briefly if something essential arises. This approach maintains trust and transparency while significantly reducing the impulse for constant checking. 

Replacing the Scroll with Engagement 

Fill the space once occupied by your device with meaningful engagement. This does not have to be forced; it can be light conversation, sharing stories from the day, or simply enjoying the food together in comfortable silence. Over time, these moments of shared connection will likely feel far more rewarding than any update on a social media feed. 

This change is not about isolating yourself from the outside world. It is about demonstrating to the people right in front of you that, in that moment, they are the ones who matter most. 

Spiritual Insight 

Islam greatly encourages the practice of mindful eating and sharing meals together, recognising it as a powerful means of strengthening family bonds and inviting blessings. 

Allah Almighty states in the noble Quran at Surah Al Noor (24), Verse 61: 

‘But when you enter the houses, then say Salaam in your greeting…’ 

This verse reminds us that coming together in our homes is not just for physical sustenance, but for the spiritual nourishment that comes from exchanging warmth, kindness, and blessings. 

It is recorded in Sunan Ibn Majah, Hadith 3287, that the holy Prophet Muhammad ﷺ said: 

‘Eat together and do not eat separately, for the blessing is in being together.’ 

The prophetic guidance here is clear: the true blessing and value of a meal are found in the shared presence of those eating together, a connection that screens can easily sever. 

By mindfully reducing your device use during meals, you create the space for your family to feel heard, valued, and spiritually connected.