In this first episode of our three-part series, we explore how to bring awareness to technology use in our daily lives. Many of us reach for our phones automatically, often during family interactions, meals, or personal downtime. This episode will help you notice when, why, and how you use technology, and introduce the concept of LIGHT—awareness that leads to intentional choices.
You’ll hear stories, reflection prompts, and practical exercises to help you pause, notice your habits, and take the first step toward more intentional and meaningful technology use at home.
What You’ll Learn in This Episode:
How “phubbing” and technoference affect family connection (McDaniel & Coyne, 2016; Roberts & David, 2017).
How emotional triggers like boredom, stress, or loneliness influence default media habits (Clark, Kulkarni, & Shafiq, 2018).
Strategies to increase awareness and mindfulness around technology, including journaling and habit reflection (Shapiro, Carlson, Astin, & Freedman, 2006; Neff, 2011).
Reflection Prompt:
Think about a recent interaction where technology distracted you or someone else. How did it affect your connection? What small changes could you make this week to be more present?
Resources & References:
American Academy of Pediatrics. (2019). Media and children communication toolkit. https://www.aap.org/en/patient-care/media-and-children-communication-toolkit
Clark, L. S., Kulkarni, S., & Shafiq, M. (2018). Digital media rules in parenting. Journal of Family Communication, 18(3), 220–236.
McDaniel, B. T., & Coyne, S. M. (2016). Technoference: The interference of technology in couple relationships. Psychology of Popular Media Culture, 5(1), 85–98.
Neff, K. D. (2011). Self-compassion: The proven power of being kind to yourself. HarperCollins.
Roberts, J. A., & David, M. E. (2017). Put down your phone and listen to me. Computers in Human Behavior, 75, 206–217.
Shapiro, S. L., Carlson, L. E., Astin, J. A., & Freedman, B. (2006). Mechanisms of mindfulness. Journal of Clinical Psychology, 62(3), 373–386.
Suggested Activities This Week:
Notice each time you pick up your phone and ask why you’re doing it.
Try “phubbing awareness”—pause during family conversations and fully engage.
Journal one small change you want to make in your tech habits.
Connect With Me:
Follow @SunflowersessionswithEm on Instagram and Facebook for tips, exercises, and free resources to help your family create healthier tech habits.
