I think the examples you listed (doomscrolling, being sedentary, junk food) are related but distinct to ‘avoiding friction’. My perspective is it’s about quality, not the form; even if they correlate.

I don’t enjoy going to the gym, but I love swimming and hiking, and love that. I haven’t worked out in a gym for years, I don’t want to, and I’m quite healthy and reasonably active.

Some people are just introverts, and I think the ‘optimal’ amount of IRL time is different for every individual. Much like my gym vs swimming example; quality social interaction can take many forms; some of my closest and most meaningful friendships over decades have been based on games (voice calls; discord chats; hanging out in person sometimes and going on trips together sometimes), and that works for me; and I don’t think I’m missing anything.

Prioritise genuine human and social interaction, and for introverts, get out of the comfort zone once in a while (being a hermit is not good). But whatever form that takes is secondary to the quality and how it fits your personality and quirks.