How do I model screen-free eating when I feel tempted to scroll myself? 

Parenting Perspective 

Children learn far more from our actions than our words. If they consistently see you resisting the temptation to use your phone at the table, they will internalise the lesson that mealtimes are sacred spaces for presence and connection. The real challenge, then, is managing our own habits to set the example we want them to follow. 

Recognise Your Own Triggers 

The first step is self-awareness. Take a moment to notice what triggers your desire to reach for your phone during meals. Is it a deeply ingrained habit, a response to a lull in conversation, or the anxious urge to ‘just check something’? Identifying the trigger makes it easier to pause and consciously choose a different response in that critical moment. 

Create a Physical Barrier to Temptation 

Make the choice easier for yourself by creating a physical barrier. Before the meal begins, place your phone in another room or put it face down on a counter away from the table. This small action removes the immediate temptation and sends a clear, visible signal to your child that screens are not part of the mealtime routine for anyone. 

Replace the Urge to Scroll with Engagement 

When you feel the urge to scroll, consciously replace that impulse with an act of engagement. Ask your child a question, share a short, interesting story from your day, or involve them in serving the food. The more present and engaged you are in the moment, the less you will feel the absence of the screen. 

Be Patient with Your Own Progress 

If you have been in the habit of scrolling while eating for a long time, it will take practice to break. Acknowledge your small wins and be open about your efforts with your child. Saying something like, ‘I am really trying to keep my phone away during dinner so we can talk more,’ shows them that you are human and that this is a value you are working on together. 

By modelling this discipline in a relatable way, you teach your child that resisting distraction is a valuable skill that is worth practising at any age. 

Spiritual Insight 

Being mindful and present during mealtimes is a practice that aligns deeply with the Islamic ethic of eating with gratitude and full attention. 

Allah Almighty states in the noble Quran at Surah Abasa (80), Verses 24–25: 

‘Then let mankind observe (empirically at the processes in) the production of His nourishment; How We (Allah Almighty) infuse water (inside and outside of the nourishment) in abundance…’ 

This verse is a direct invitation to reflect upon the immense blessing that has reached our plate. It is a call to be present with our food, a state that is difficult to achieve when our attention is divided by a screen. 

It is recorded in Jami at-Tirmidhi, Hadith 1818, that the holy Prophet Muhammad ﷺ said: 

‘The believer eats in one intestine, while the disbeliever eats in seven intestines.’ 

This hadith teaches us that mindful eating, with a sense of contentment and moderation, is a characteristic of a believer. Rushing through our meals or distracting ourselves from them can diminish both the physical and spiritual value of the act. By consciously keeping your meals screen-free, you honour the blessing of food, set a powerful living example for your child, and strengthen the family habit of gratitude.