Many people find themselves mindlessly scrolling through social media during idle moments—waiting in line or for an elevator—often without even realizing it. This phenomenon has caught the attention of researchers like Adrian Ward, an associate professor at the McCombs School of Business at the University of Texas at Austin, who explores our relationship with technology. “It’s not even an urge,” he explains. “There’s no intention.” Instead, checking one’s phone often becomes an automatic response to brief moments of boredom.
A study by Maxi Heitmayer, a teaching fellow at the London School of Economics, revealed that only 11% of smartphone checks were prompted by notifications, indicating that 89% occur unprompted. This reflects a broader societal trend where individuals feel uncomfortable with even a few seconds of inactivity, often reaching for their devices for distraction.
Shiri Melumad, an associate professor at the University of Pennsylvania’s Wharton School, refers to smartphones as “adult pacifiers.” Much like children find comfort in a favorite toy, adults derive a sense of security from their phones. This reliance often becomes habitual, as people turn to their devices to fill the silence or ease social discomfort.
Ward describes smartphones as a “supernormal stimulus,” suggesting that they provide rewards—knowledge, entertainment, and social connection—that our brains are evolutionarily wired to seek. With devices offering a continuous stream of content, it’s no wonder many feel compelled to indulge, despite research showing that such mindless scrolling can increase feelings of boredom. As Ward notes, “Unless what you’re doing right here, right now, is the most interesting thing you could possibly be doing, your phone… represents a better alternative.”
The implications of this behavior are nuanced. While there are concerns about smartphones’ addictive nature and their impact on our ability to engage with the present moment, some usage can be beneficial. Melumad argues that seeking comfort through texting or watching a funny video after a stressful day is not inherently negative.
For those looking to curb their phone-checking habits, experts recommend gradually acclimating to periods without the device. Research indicates that even the mere presence of a smartphone can distract individuals. Instead of quitting cold turkey—an approach that may induce anxiety—Ward suggests starting with designated phone-free times, such as during important tasks or while spending quality time with others.
Building self-awareness around smartphone use is also crucial. Melumad encourages users to reflect on how different activities—like reading news articles versus doomscrolling—affect their emotions. Katy Tam, a postdoctoral fellow at the University of Toronto Scarborough, advises individuals to question their motivations for reaching for their phones.
Ultimately, as Tam notes, “it’s our behavior that makes us feel bored.” By shifting the perspective on smartphone use from a remedy to a potential crutch, individuals may find it easier to moderate their engagement with these devices, fostering a healthier relationship with technology.