It’s true: One is the loneliest number. But does having hundreds of social followers and virtual friends actually add up to a substantial support system? We doubt it. Scrolling through a constant stream of flawless, filtered photos can distort our sense of reality (“But everyone else is so happy!”), leaving us feeling depressed and isolated. And those desperately sought-after “likes” and hearts? Shallow replacements for the genuine compassion and intimacy you experience when connecting with a real human being.

Rather than bury your face in your phone, why not commit yourself to connecting with the people around you in real life? After all, strong interpersonal connections have been linked to improved self-esteem, greater pain tolerance, a stronger immune system, and a lower risk of depression and early death(!). As always, we’re here to help out—this time with a seven-day plan to up your quality face time.