Family time is one of those things that can slip away unnoticed – without meaning to. An evening here, a weekend there… until it no longer feels like a natural part of everyday life.

Yet the evidence is fairly consistent: children who spend regular, quality time with their families tend to be happier, more confident, and better equipped to cope with stress as they grow up1. Parents’ happiness improves, too2.

Being a parent is never easy, and we all sometimes get lost in the ‘doing’ rather than taking 10 minutes out to reflect and think about what we could do differently to improve our families and our own wellbeing.

So, how can you, as a family, intentionally prioritise this precious time? What steps can you take to weave quality moments into your routine, turning them into healthy, lasting habits?

Here are some ideas…

Understand your non-negotiables

Identify what you need to protect in your week to make time for family. It might be saying no to extra commitments, cutting back on unnecessary activities, or setting boundaries around work hours and screen time.

These non-negotiables are the things that support your family’s wellbeing and help create space for quality time together. Being clear about what’s essential allows you to prioritise and ensure family time isn’t lost in the busyness of daily life.

Keep it simple

Often the things that matter most are the simplest. A meal at the table, a walk after school, a board game on a Sunday afternoon. The trick is making them achievable habits rather than occasional treats. Remember small changes are the best way to start, don’t be over ambitious and try and do it all at once.

>Read more How to form healthy habits

Get everyone involved and schedule it in

When children feel they’ve had a say in planning family time, they’re often more willing to participate – especially older kids! Start by having an open conversation about why you want to spend more quality time together.

Top tip: In busy households, scheduling can be a game-changer. Put family time on your calendar – no matter the activity. If it’s not visible, it’s easy to forget. A magnetic schedule on the fridge is a handy place to jot down the week’s plans, serving as a visual reminder for everyone.

To take it a step further, consider sending calendar invites or setting phone reminders for upcoming family activities.

Flexibility is key, though. Don’t be too rigid with your schedule. Allowing for some spontaneity can lead to new and enjoyable ideas you might not have considered.

Get active

Physical activity is one of the most reliable mood-boosters available, helping reduce low mood and anxiety in both adults and children.3

The NHS recommends that adults aim for at least 150 minutes of moderate-intensity exercise per week4, while children and young people aged 5-18 should strive for at least 60 minutes daily.5

Why not combine your family time with these recommended activity levels? Try going for family walks, bike rides, playing sports, or taking your dog for a stroll – these activities offer fresh air and opportunities for relaxed, spontaneous chats.

In fact, children often feel more comfortable opening up during these informal outings, as they create a low-pressure environment where conversations flow more naturally.

Also let’s not forget about the mental health benefits of being in nature.

Need some inspiration? Here are some age-friendly activities you could try:

Young children (ages 3-8) 

  • Family walks: Even 20-30 minutes after dinner counts.
  • Cycling: A lot of parks offer safe areas to cycle. Could you jog alongside your little one while they cycle? If they’re older, why not enjoy a family bike ride together away from busy roads?
  • Swimming: Many leisure centres offer family swim sessions. It’s a fun activity that suits all abilities and helps develop water confidence.
  • Outdoor play: Garden or park games like frisbee or catch are simple and effective in bringing families together, outside, away from the domestic environment and into nature. Quick, effective and budget-friendly.
  • Nature outings: Visit local nature reserves, beaches, or parks. Short walks and exploring nature are engaging and educational for little ones, as well as great for your mental health.
  • Family classes: Look for parent-and-child yoga, dance, or toddler-focused activity classes that promote movement and bonding.

For tweens (ages 9-12)

Think about the above activities and how you can put a spin on them for tweens e.g. could your walks or cycle routes become slightly longer, to suit their growing stamina and eagerness to explore? Could you all enjoy a friendly family tournament of badminton in the garden, or a kick-about in the park?

You don’t have to reinvent the wheel when it comes to family time, but adjust it slightly to suit growing interests, and growing bodies! 

Alternatively, this could be a nice opportunity to try new things together as a family. Why not ask your family to write down 3 new things they want to try and then discuss them to see if you could do them together. Giving everyone a choice and a voice is important.

For teenagers (ages 13+)

Again, take it up a notch to capture their interest and participation. Think hikes, paddleboarding, kayaking – discuss ideas with them to see what they’re interested in, and if the whole family can enjoy it together.

Top tip: If your teens are busy with their own sports clubs and aren’t interested in more exercise, try a different approach. Volunteering offers physical activity and family bonding, plus mental health benefits like strengthening relationships, fostering empathy, and reducing stress. Why not discuss causes that matter to your family and get involved together?

See The health and wellbeing benefits of volunteering.

You might also like > Family fitness: Active ideas to get everyone moving.

Eat well, together

Food has a universal power to bring people together. No matter how busy the week, everyone needs to eat. Instead of overhauling your routines, simply revisit what’s already happening and consider small adjustments to turn mealtimes into valuable family moments.

And it’s not just about strengthening bonds; there are also important nutritional benefits.

Research6 shows that children and teens who regularly share family meals, consume more fruit and vegetables. Each additional family dinner per week is associated with roughly 0.1 to 0.2 extra daily servings of fruits and vegetables for both boys and girls. That may sound small on a per-day basis, but over a week and across years of development, the cumulative difference is meaningful.

For the food itself, the NHS Eatwell Guide7 provides a useful framework: meals built around plenty of fruit and vegetables, wholegrains, and lean proteins, with less reliance on heavily processed foods and sugary drinks.

But the aim here is not perfection – it’s about building habits that are sustainable for a whole family over the long term.

Some practical tips for family mealtimes:

  • Try to eat at a table rather than in front of the TV. It sounds simple, but it makes a real difference to how much people eat and how much they talk.
  • Involve children in cooking, even if it is just stirring, assembling, or choosing between two options. Children are more likely to eat food they have had a hand in making.
  • Plan meals for the week together. It reduces the weeknight panic, cuts down on food waste, and gives everyone a sense of ownership over what they eat.
  • Keep portions of fruit and vegetables visible and easy to reach – a bowl of fruit on the counter, cut-up veg in the fridge.
  • Aim to reduce sugary drinks and snacks gradually rather than cutting them out overnight.
  • Try a new recipe once a week as a family challenge. It keeps mealtimes interesting and quietly expands what children are willing to try.

Need some healthy meal ideas? Explore our recipe hub.

Screens, mental health, and finding the balance

A heavy reliance on screens at home can limit how often families talk to one another in person. Not only that, but, while some screen use can be educational, too much time looking at phones, tablets or the TV can affect not only how well children sleep, but also how they develop, learn and communicate.8

While we can’t avoid digital devices, we can manage the time we spend on them, especially at home.

Here are a few simple changes to cut back on screen time:

  • Agree on screen-free times together as a family. Mealtimes and 1-2 hours before bed are two of the most impactful. The NHS recommends keeping screens out of bedrooms overnight.9
  • Charge devices outside the bedroom at night. Poor sleep is one of the most consistent effects of late-night screen use in children and adults alike.
  • Make screen-free time feel like a gain rather than a loss by filling it with things the family genuinely enjoys. The alternatives work best when they are not framed as punishments.
  • Watch and play together sometimes rather than separately. Co-viewing and co-playing gives parents a window into what children are engaging with and can become its own kind of connection.
  • Model the behaviour you want to see. Children notice when adults are constantly on their phones just as quickly as they notice being told not to be.

The aim is not to ban screens, but to make sure they are not crowding out the things that matter more.

Alternatives to screen time that tend to go down well:

  • Board games and card games. There’s been a genuine resurgence in interest, and the range available now suits all ages and attention spans.
  • Reading together. Whether you read aloud to younger children or enjoy a shared reading challenge with older ones, books are one of the most reliable alternatives to a screen.
  • Creative projects. Drawing, making, baking, building with Lego, jigsaw puzzles… These are particularly good for children who find it hard to unwind from gaming.
  • Getting outside, even briefly. A 15-minute walk or a kick-about in the garden resets the mood in a way that switching to a different screen rarely does.
  • Listening to music, a podcast or audio book together. This can feel like a lower-effort alternative on evenings when nobody has the energy for something more structured.

Routines are your friend

The Kids Mental Health Foundation10 says that routines can help kids feel safe and build independence, while reducing conflict and power struggles.

Adding routines to your life doesn’t have to be complex. You can start today and build on them over time.

A family that eats together on certain nights, goes for a walk on Sunday mornings, or has a screen-free evening once a week has built something quietly powerful, even if it never quite feels that way in the moment.

Start small, make it stick

The good news is these ideas don’t require a major change. Small, sustainable steps can make a big difference over time. You may find communication improves, relationships strengthen, or you discover a new love for post-dinner walks.

Every family is different, so tailor your approach to what feels right for you. Keep at it – small habits quickly add up, boosting your health and wellbeing without it feeling like a big change that you need to maintain.

Family time doesn’t protect itself

If family time has fallen by the wayside, don’t worry – life is busy, and we’re all human! The good news is that reintroducing it is quick and manageable. Get everyone involved and give it the attention it deserves in your schedule.

Monitor your progress each week – you may find family moments become more natural and effortless as they turn into a habit. 

Don’t forget – simply being aware of family time is a positive step forward.

References

  1. The association between parent-child quality time and children's flourishing level – ScienceDirect
  2. Family time increases parents’ wellbeing, especially couple time – University College London
  3. Physical activity and mental health – Mental Health Foundation
  4. Physical activity guidelines for adults aged 19 to 64 – NHS
  5. Physical activity guidelines for children and young people – NHS
  6. Why Are Family Dinners Important? The Research – Science Insights
  7. The Eatwell Guide – NHS
  8. The hazards of excessive screen time: Impacts on physical health, mental health, and overall well-being – National Library of Medicine
  9. Your tips for a healthier screen time – NHS 
  10. How Routines Help Kids' Mental Health – The Kids Mental Health Foundation