A growing body of research suggests that a significant share of our screen time is unplanned. People estimate that more than a third of the time they spend on their phones is without a clear purpose, driven less by intention and more by habit. According to experts, this is not simply a matter of weak self-control but the result of technologies designed to keep users engaged for as long as possible.

Dr Eleanor Drage, a senior research fellow at the University of Cambridge, argues that the problem runs deeper than individual choice. The immersive nature of smartphones and apps, she says, actively undermines our ability to disengage. Recognising these patterns, however, can be a powerful first step towards regaining control.

In a report titled Age of Autopilot, researchers analysed data from three large surveys carried out between 2024 and 2026, involving around 6,000 people aged 16 and over. Surveys commissioned by Virgin Media O2 found that adults in the UK spend an average of four hours a day on their phones, with 36% of that time described as unintentional. Many respondents said they were aware of tools to limit screen time, but struggled to summon the will to use them consistently.

Similar patterns are emerging in Bangladesh. A 2025 survey by a Dhaka-based digital wellbeing group estimated that urban smartphone users spend between three and five hours daily on their devices, with young adults aged 18–30 reporting the highest levels of “mindless” use. In Dhaka alone, more than 70% of respondents said they had lost track of time while scrolling at least once a day, while nearly half reported feeling worse afterwards.

The issue has also drawn international attention. Reporting by the BBC highlights how habitual phone use is increasingly linked to negative experiences, including exposure to harmful content and feelings of dissatisfaction after prolonged scrolling. The broadcaster notes that people who say they spend more time on their phones without a clear reason are also more likely to report poorer emotional wellbeing.

Still, experts caution against taking self-reported screen time figures at face value. Prof Pete Etchells, a professor of psychology and science communication at the Bath Spa University, says people are generally poor at estimating how long they spend on technology. Studies comparing self-reports with objective data often find that users exaggerate their screen time, which can distort links drawn between phone use and health.

Despite this, Etchells believes the findings remain valuable. Becoming aware of when and why we use our phones, he says, is essential. Screen time itself is not inherently harmful; problems arise when it leads to unwanted or risky behaviour, such as checking notifications while driving or scrolling late into the night at the expense of sleep.

Others urge a more compassionate view. Netta Weinstein of Reading University notes that aimless scrolling can sometimes offer relaxation, humour or a sense of connection. The key question, she says, is whether we feel genuinely restored afterwards, or whether we emerge feeling no better — and sometimes worse.

Attention is now turning to the role of design. Notifications, which are often switched on by default, are a particular concern. Critics argue this is not a neutral choice, but one that prioritises engagement over users’ wellbeing. Simple steps such as disabling non-essential alerts or setting phone-free periods during the day can help curb compulsive checking.

For Drage, the goal is not to abandon smartphones, but to make their use manageable. Our devices, she says, are powerful tools — “mini supercomputers” that are useful, enjoyable and here to stay. The challenge is finding ways to stay engaged with technology in a positive, intentional manner.

As Bangladesh’s smartphone adoption continues to rise — with more than 120 million mobile internet users nationwide — the conversation around digital wellbeing is likely to become even more urgent. Learning to pause, notice our habits and reclaim small moments of control may be the most important scroll we ever stop.