Return phone messages & emails in a timely fashion

My friends email and call me about 3 times before I get back to them or answer their calls. This goes along with my motivation goal becuase I’m not a phone person most the time I don’t want to sit on the phone and try to think of things to say so it’s not acward therefore I let it go to voicemail and most the time don’t return their calss. I also do this with email I don’t want to reply right away and then I get more emails and I forget about it. I really need to work on this to keep friendships stronger.