It’s something many of us have experienced: You go on your phone to check something and – in the blink of an eye – you’ve been scrolling for an hour.
People estimate more than a third of time on their phones is spent without a clear purpose, according to a new report.
Dr Eleanor Drage of Cambridge University said “this isn’t just a question of people making unwise choices,” but that we are “undermined by the immersive nature of the technology”.
And while asking people to self-report their phone use can be unreliable, recognising our own habits is a “really important first step” to managing them, said Prof Pete Etchells of Bath Spa University.
Surveys commissioned by Virgin Media O2 found UK adults on average spent four hours per day on their phone, with 36% of this taking place unintentionally.
The report also revealed many people are aware of tools to control their screen time, but struggle to find the will to use them.
“Despite growing awareness of the downsides of habitual and excessive device use, people struggle to successfully manage their time online,” said Drage, a senior research fellow at the University of Cambridge.
Those surveyed reported their smartphone use was mostly intentional – comprising actions such as sending messages, using maps or checking the weather.
But participants said they also spent time mindlessly scrolling or flicking through apps.
The survey suggested those who said they spend more time using their phone without a clear reason were also were more likely to report negative experiences – including feeling worse afterwards or seeing harmful or unpleasant content.
The report, titled Age of Autopilot, drew on insights from three surveys carried out between 2024 and 2026.
Its latest survey asked some 6,000 people aged 16 and over how they felt about their screen time.
But some experts say relying on self-reported screen time statistics can fail to capture the full picture of someone’s habits, wellbeing or screen time nuances.
Human error
“We’re really bad at estimating about time we spend doing things, particularly around tech use,” said Etchells, a professor of psychology and science communication at Bath Spa University.
He told the BBC studies had shown self-reported statistics around phone use and screen time were often exaggerated when compared to objective measurements – meaning it could create an “inflated correlation” if drawn to someone’s health.
But Etchells said despite his wariness about this, the Age of Autopilot report is useful in suggesting people may be growing more aware of their phone habits.
“Being able to notice when you’re using it when you don’t want to or need to is a really important first step,” he said.
Key to understanding the impact of screen time is knowing it does not always “equal bad” but rather, identifying where it can lead to unwanted behaviour or dangerous activity, such as checking your phone while driving, Etchells added.
Netta Weinstein of Reading University said people should avoid becoming too judgmental about their directionless phone use – with scrolling providing relaxtion, distraction, humour or connection for some.
“But it is worth asking whether it really leaves us feeling restored, or whether we simply emerge later feeling no better, and sometimes worse,” she said.
Towards ‘manageable’ use
Experts say the findings are also an opportunity to challenge how smartphone design affects our habits.
Etchells noted that he would like to see more pressure on tech companies over notifications – saying the fact they are often switched on by default is “not a design choice that’s got us in mind”.
Rafe Clayton, senior lecturer in media and communication at Leeds University, told the BBC disabling notifications for all but essential apps could be one way to exercise more control over them.
Advice for curbing mindless scrolling could also include “spending more time engaged in activities that are not connected to the digital world,” he said.
Drage said her goal was to make device use “manageable” and help people have more of a say in how tech is designed.
