More than one third of our time on phone spent pointlessly scrolling

UK adults are spending more than a third of their smartphone time mindlessly scrolling without a clear purpose, according to a new report. 

Commissioned by Virgin Media O2, the Age of Autopilot report aggregated findings from three surveys conducted between 2024 and 2026, including a recent poll of 6,000 people aged 16 and older.

It found that while UK adults spend an average of four hours a day on their phones, 36% of that time is entirely unintentional.

Participants noted that while most of their device usage begins with intent, such as checking maps, sending messages, or looking at the weather, they frequently fall into “mindless scrolling” or aimlessly flicking through apps.

Those who reported higher levels of aimless use were also more likely to experience negative outcomes, including viewing harmful content or feeling worse after putting their phone down.

Dr. Eleanor Drage, a senior research fellow at the University of Cambridge’s Leverhulme Centre for the Future of Intelligence, indicated that the blame does not lie solely with consumers.

“This isn’t just a question of people making unwise choices,” Drage said. “We are undermined by the immersive nature of the technology. Despite growing awareness of the downsides of habitual and excessive device use, people struggle to successfully manage their time online.”

While many users are aware of built-in screen time limits, the report notes they often lack the willpower to enforce them. However, some psychologists argue that self-reported data can skew results. Pete Etchells, a professor of psychology at Bath Spa University, cautioned that people are historically poor at estimating their tech habits, often inflating screen time compared to objective tracking.

Even so, Etchells views the findings as a positive indicator of growing digital self-awareness. “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.