The Mindless Scroll: You're Not Alone in Your Aimless Phone Use

We've all been there - you pick up your phone to check something, and before you know it, an hour has slipped away. You're not alone. A new report suggests that more than a third of our phone time is spent without a clear purpose.

Dr. Eleanor Drage of Cambridge University notes that this isn't just a matter of people making unwise choices. Rather, we are 'undermined by the immersive nature of the technology.' The report, titled Age of Autopilot, draws on insights from three surveys carried out between 2024 and 2026, including one that asked 6,000 people aged 16 and over about their screen time habits.

The survey found that UK adults spend an average of four hours per day on their phones, with 36% of this time taking place unintentionally. While some of this phone use is intentional - such as sending messages, using maps, or checking the weather - participants also reported spending time mindlessly scrolling or flicking through apps. Prof Pete Etchells of Bath Spa University cautions that relying on self-reported screen time statistics can be unreliable, as people tend to exaggerate their phone use.

However, he notes that the 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. Experts stress that not all screen time is bad, but rather, it's essential to identify where it can lead to unwanted behavior or dangerous activity.

Netta Weinstein of Reading University advises against becoming too judgmental about directionless phone use, as scrolling can provide relaxation, distraction, humor, or connection for some. However, she also notes that it's worth asking whether this behavior leaves us feeling restored or worse off. The findings also present an opportunity to challenge how smartphone design affects our habits.

Etchells and others argue that tech companies should be pressured to make changes, such as disabling notifications by default or designing phones that promote more mindful use. Drage's goal is to make device use 'manageable' and help people have more of a say in how tech is designed. 'The fact is, we will be continuing to use our mini supercomputers that we carry around with us,' she said.

'They're really useful, they can be really enjoyable... we really do want to stay engaged. But the question is, how can we do that in a positive way?'