An hour with a friend and an hour of scrolling cost the same. One of them pays you back.

Both hours are gone at the same rate, which is the only thing they have in common. One leaves you with somebody who knows you slightly better than they did at the start. The other usually leaves you where it found you, occasionally worse. Time gets charged at a flat rate and pays back wildly unevenly.

Check your screen time, find the biggest number, and move one hour of it to a person this week. Walk somewhere together, do homework in the same room, anything that spends the hour on them.