You pick up your phone to check the weather or reply to a message — and somehow, an hour later, you’re still scrolling. It’s a pattern most of us recognise, and new research confirms it is far more common than we might think.
According to a report commissioned by Virgin Media O2, people estimate that more than a third of their time on their phones is spent without any clear purpose. On average, UK adults spend around four hours per day on their phones, with 36% of that happening unintentionally.
It’s Not Just Bad Habits — It’s by Design
Experts are quick to point out that this isn’t simply a matter of people making poor choices. Dr Eleanor Drage, a senior research fellow at the University of Cambridge, said the issue runs deeper — that people are being undermined by the immersive nature of the technology itself.
The report, titled Age of Autopilot, drew on three surveys conducted between 2024 and 2026, with the latest asking around 6,000 people aged 16 and over about their screen time habits. While most said their smartphone use was mostly intentional — things like messaging, checking maps, or looking up the weather — participants also admitted to spending significant time mindlessly scrolling or flicking through apps.
Worryingly, those who reported more purposeless phone use were also more likely to describe negative experiences afterwards, including feeling worse or encountering harmful or unpleasant content.
The Problem With Self-Reporting
Not all experts are convinced the picture is entirely clear-cut. Prof Pete Etchells, a professor of psychology and science communication at Bath Spa University, noted that people are generally poor at estimating how much time they spend on their devices. Self-reported screen time data, he said, can be exaggerated compared to objective measurements — which risks creating what he called an “inflated correlation” when linking screen time to health outcomes.
That said, Etchells acknowledged the report is still valuable in highlighting that people are becoming more aware of their own habits — and that awareness is a meaningful first step.
Not Always Harmful, But Worth Questioning
Netta Weinstein of Reading University offered a more measured perspective, cautioning against being too judgmental about directionless phone use. Scrolling, she noted, can provide relaxation, distraction, or even a sense of connection for some people. But she raised an important question: does it actually leave us feeling restored? Or do we simply emerge from it feeling no better — and sometimes worse?
What Can Be Done
Experts agree the findings also present an opportunity to push back on how smartphones are designed. Etchells called for more pressure on tech companies over their default notification settings, arguing that having notifications switched on by default is not a design choice made with users’ wellbeing in mind.
Rafe Clayton, a senior lecturer in media and communication at Leeds University, suggested that turning off notifications for all but essential apps could help people regain a sense of control. He also recommended spending more time in activities completely disconnected from the digital world.
Dr Drage’s goal is not to get people to put their phones down entirely — she acknowledges that smartphones are genuinely useful, enjoyable, and here to stay. Her aim, and that of her colleagues at Cambridge’s Leverhulme Centre for the Future of Intelligence, is to make device use more manageable. The centre is embarking on a five-year research initiative, funded by Virgin Media O2, to explore generative AI use and its wider impacts.
As Drage put it: the question is not whether we stay engaged with our devices — we will. The question is how we can do so in a more positive, intentional way.
