That is a good question. Mike. And yes, like you, the problem with too much technology is a barrier to family relationships.
Despite the logic of “don’t look at your phone first thing”, advised by @mikeschmitz and @joebuhlig, I have a medical reason to use an app on my phone before I get up in the morning, hence it is the first thing I use, and frequently use, every day.
The iPad, on the other hand, claims my attention because I pay for two daily newspapers on it, and it would be a shame to waste those pennies. . . .
I am looking forward to hearing good answers, but my one suggestion is that I try to leave the devices charging upstairs, or in a back room, or at home (if I am out) for several hours to force me to use books and pens and things for a while.
Sunday services are, of course conducted entirely from the iPad, so Sunday doesn’t work for me either.