Smartphone habits: Why some young adults get stuck in endless scrolling

Research shows about a third of young adults now spend over five hours a day on their phones, mostly watching videos and checking news—not talking to friends. Behind this habit is something called FOMO, or the fear of missing out, which makes people feel anxious if they step away from their screens. For many, the phone isn’t just a tool; it’s a way to escape boredom or worry about being left out of social events. The study split users into three groups based on how they use their phones. Some focus mostly on messaging and calls, others use their phones a little but still mix in social time, and then there are the heavy users who scroll for hours without real connections. The heaviest users also tend to be more anxious, have less self-control, and sleep worse than others. Their biggest problem isn’t just how long they scroll—it’s why they do it. They get hooked on quick rewards like funny videos or trending news, but struggle to stay motivated for long-term goals.What’s interesting is that anxiety alone doesn’t fully explain the problem. FOMO and weak self-control seem to be the real drivers. People who feel FOMO often keep scrolling because they worry they’ll miss something important. But the phone itself makes this worse—its bright screen and endless content keep the cycle going. Even a trick like turning the screen gray only helps a little, since it doesn’t fix the deeper issue. The biggest challenge is breaking the habit. Most advice tells people to just spend less time on their phones, but the real fix might be learning to deal with FOMO and building better self-control. That way, they can use their phones more intentionally instead of letting the device control them.