Published on
July 1, 2025
Small steps to help you disconnect from your phone –– and reconnect with your friends.
Think back to the last time you spent time with a friend. How many times did you check your phone? Were you engaged in conversation, or were you checking texts and scrolling?
This increasingly common behavior has a name: phubbing, which is a portmanteau for “phone snubbing.” It happens when we focus on our phones instead of the people right in front of us.
While it might seem harmless, experts say that phubbing can weaken relationships, reduce feelings of connection, and even increase loneliness. In fact, just having a phone visible on the table can interfere with meaningful conversation.
You may find that putting your phone away is surprisingly difficult. But taking a few intentional steps to be more present can help you resist the temptation to scroll. If you need some help getting started, try these Microsteps:
Suggest a screen-free dinner with a friend.
Making a plan before you meet to put phones away, will help you set the tone for a distraction-free night. And doing it together will allow you to hold each other accountable.
Set a 5-minute timer on your phone to limit the amount of time you scroll.
Checking one text can often lead to a 20-minute scroll. A timer helps you stay intentional and avoid the rabbit hole. Many phones even allow you to set limits to how much time you can spend on certain apps before you get a notification telling you you’ve reached your limit.
Plan an active night out instead of going to dinner or hanging out on the sofa.
Planning activities where you’ll be less likely to reach for your phone can be a great way to spend time with friends without the temptation to scroll. Explore your city with a nighttime walking tour, go indoor rock climbing, play mini-golf or go to a batting cage or axe-throwing venue.
Invite a friend over for a shared craft night like pottery painting or knitting.
Having a fun, tech-free activity that keeps your hands busy can be a great way to avoid checking your phone.
Enlist a “scroll time” accountability buddy.
Tell a friend you’re trying to cut back on mindlessly scrolling in social situations. You can check in with each other and have someone to hold you accountable.
Rebecca Muller Feintuch is the Deputy Editor at Thrive. Her previous work experience includes roles in editorial and digital journalism. Rebecca is passionate about storytelling, self-care, and health and well-being. She is a graduate of New York University, where she studied Media, Culture and Communications with a minor in Creative Writing. For her undergraduate thesis, she researched the relationship between women and fitness media consumerism.