Do you find yourself aimlessly scrolling? You're not alone. A new report reveals that more than a third of time on phones is spent without a clear purpose.

The immersive nature of technology undermines our choices, according to Dr Eleanor Drage from Cambridge University. But recognising these habits is the first step in managing them, suggests Prof Pete Etchells of Bath Spa University.

A survey by Virgin Media O2 found UK adults spend an average of four hours per day on their phones, with 36% unintentionally. Despite tools to control screen time, many struggle to use them effectively. Those who mindlessly scroll are more likely to report negative experiences post-device use.

Drage’s Age of Autopilot report, based on three surveys between 2024 and 2026, highlights that while we might be aware of the downsides, managing our time online remains a challenge. Etchells warns self-reported statistics can exaggerate usage, but acknowledges the report's usefulness in raising awareness.

To curb mindless scrolling, experts suggest disabling non-essential notifications and engaging more with offline activities. The key is making device use ‘manageable’, as Drage aims to do through her research into generative AI at Cambridge’s Leverhulme Centre for the Future of Intelligence.