It was different when I was growing up. We had family dinners every night, and a big part of growing up was dinnertime games. These memories of talking, laughing, and joking, the joy of those moments, are so vivid in my mind.

Now that I have my own family, I wanted to continue this tradition. That proved more challenging than expected. In this fast-paced life full of jam-packed workdays, overloaded school schedules, and constant digital distractions, we frequently struggle to gather around the dinner table. When we did, sometimes everyone was so tired that we sat and ate in awkward silence. That was, until we started adding family games. The kids loved it, and they almost always ask for a dinnertime game now.

Research suggests that the simple ritual of having meals together supports mental and emotional well-being for both children and adults. When you layer intentional conversation through talking games, mealtime becomes a powerful tool for connection, emotional safety, and resilience.

Why Are Family Dinners Good for Mental Health?

Studies show that regular family meals are linked to fewer depressive symptoms, fewer emotional difficulties, and better overall mental health in children and adolescents. Routine mealtimes provide stability and predictability, which are two key ingredients for emotional regulation and a calmer nervous system.

Family meals promote deeper connection. Research indicates they are associated with higher self-esteem, improved communication, and reduced stress in both parents and children. When distractions like phones or TV are removed, mealtime becomes a natural invitation for meaningful conversation, storytelling, and shared problem-solving.

Frequent family dinners are linked to lower risk of substance use, reduced negative mental-health impacts of cyberbullying, and fewer disordered eating behaviors. These meals create regular opportunities for check-ins, support, and gentle guidance.

Why Do Talking Games at Dinner Elevate the Benefits?

While simply eating together is powerful, adding talking games helps families engage more consistently and meaningfully. Talking games:

• Spark emotional openness through structured prompts
• Encourage active listening and empathy
• Reduce tension by adding playfulness to the conversation
• Improve emotional vocabulary for kids and teens
• Build resilience by encouraging reflection and considering new perspectives

Even five minutes of a simple talking game can shift the household's emotional tone and help everyone feel more connected and supported.

Tips for Making It Actually Work

• Aim for quality, over quantity. Even 1–3 meals per week offer measurable benefits.
• Keep meals device-free. Removing screens increases connection.
• Keep it short and warm. Even brief meals matter.
• Stay flexible. Life happens, and connection matters more than consistency.

Make family dinners a tradition, and you'll automatically be engaged in a mental health intervention benefiting the whole household. When paired with intentional, playful conversation, they help build emotional intelligence, strengthen relationships, and offer moments of grounding in this fast-paced world. These small routines have the power to transform childhood, adolescence, and adulthood.

This has been true for me, and I want to continue passing it down to my children. Due to our busy lives, we don't have family dinners every night like when I was growing up, and that's okay. I know that when we do make time for a family dinner night, the kids will be excited and ready to laugh and play. It's all about finding what works for your family.

I had so much fun writing my own mealtime activity book titled Dinner Table Discoveries: Uncover Hidden Gems About Your Life and Family! Check it out on Amazon today! As the holidays draw near, consider this book for your own family or as a gift for a family with children of any age. I appreciate all shares and Amazon reviews as I begin promoting this book.

References

1. Elgar, F. J., et al. (2017). Frequent family dinners and adolescent mental health in Canada.
2. Hammons, A., & Fiese, B. (2011). Is the frequency of shared family meals related to the nutritional health of children and adolescents?
3. Watanabe, T., et al. (2021). Associations between family meal frequency and child mental health in Japan.
4. Frankel, L. A., et al. (2018). Family meals, parental stress, and parent mental health outcomes.
5. The Family Dinner Project / Harvard: COVID and Family Mealtime Report.
6. Oregon Health Authority. Shared Meals Fact Sheet.
7. Harakeh, Z., et al. (2012). Family meals and adolescent substance use.
8. Family First NZ (2018). Time for Dinner: Family meals and protection against cyberbullying harms.
9. Fiese, B. H., & Schwartz, M. (2008). Reclaiming the family table: Mealtime and child health and well-being.
10. JAMA Pediatrics: Impact of screen use during family meals on communication and interaction.