By Fawzia Reza
Technology is pervasive, and most of us rely on it throughout the day. Gone are the times when we used paper maps to direct us to our destination. Now, simply entering an address into a device is enough to guide us on our way. Technology has also enabled doctors to perform complex or minimally invasive surgeries, saving millions of lives. Students can complete entire degree programs online. We are also able to stay in touch with people around the world through WhatsApp and other digital platforms.
While technology offers many benefits, it is also responsible for a phenomenon known as technoference, which is technology-based interference that can hinder the development and maintenance of positive interpersonal relationships. This issue became even more of a concern during the COVID-19 pandemic, when social distancing measures reduced face-to-face interactions and increased reliance on digital communication. A 2022 study by Zoppolat and others found that individuals who experienced pandemic-related challenges—such as lockdowns and reduced in-person contact—reported greater relationship difficulties and more frequent technoference.
Nomophobia, or the fear of being without a mobile phone, can affect relationships when individuals become so absorbed in their smartphones that they ignore those around them, including loved ones. Researchers, including Bhattacharya in 2019 and Servidio in 2021, have linked this compulsive behavior to increased stress disorders and low self-esteem, highlighting the importance of understanding and addressing its root causes. Many believe that only Generation Z or Generation Alpha are impacted by technoference, but nomophobia also affects individuals in Generations X and Y.
Have you ever seen someone who feels compelled to respond to or read a message as soon as it arrives? The fear of missing out (FOMO) can create anxiety in some people, making them feel the need to reply to texts the moment they arrive. This can lead to increased “phubbing” or the act of snubbing someone in favor of a phone, which leads to poor social skills, heightened anxiety and even the loss of meaningful relationships. Distractions caused by smartphones, including notifications displayed on smartwatches, can also cause physical and psychological strain.
It is important to recognize that technoference is not limited to smartphone use. A study conducted by the Relationship app surveyed 1,561 individuals to explore the impact of technology on romantic relationships. While the results showed that 64.3% of participants experienced relationship difficulties due to excessive phone use, a quarter of participants also reported that other social media platforms created strain, according to Afshar in 2025.
Fortunately, some strategies can help individuals manage media use while maintaining healthy relationships:
Clear Distractions
Develop the habit of active listening. When someone is speaking, put your phone down and give them your full attention. This shows respect and care for your friend, partner or colleague.
Phone Jail
During a visit to a café in Pakistan, a waiter placed a mobile phone jail box on the table and kindly asked us to put our phones inside. This allowed us to enjoy uninterrupted time together and create lasting memories. That experience reminded me of the value of nurturing in-person relationships.
Model the Behavior
We often expect others to be attentive when we speak, but we must model that behavior ourselves. Ask yourself whether you are putting your phone down during conversations or merely scrolling while half-listening.
Set Tech-Free Zones
Moderate technology use is acceptable, but certain spaces should remain tech-free. For instance, the dining table should be reserved for conversation and connection, not screens.
Technology should not be allowed to consume our lives by creating technoference. However, we must be intentional about how we use this very powerful tool to ensure that it enhances, rather than harms, our relationships.
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