Spending hours on a smartphone may have consequences beyond tired eyes and lost time. New research from Semmelweis University in Hungary suggests that excessive scrolling is associated with poorer memory, reduced attention and disrupted sleep.

The findings, published in Acta Psychologica, also highlight the importance of self-control and fear of missing out (FOMO) in developing unhealthy smartphone habits. Researchers found that how people use their phones may matter as much as the number of hours spent looking at screens.

<h3>Why Some People Struggle To Stop Scrolling</h3>

The researchers examined smartphone habits among students aged 18 to 35, assessing their daily activities, emotional wellbeing and cognitive performance.

Participants answered questions about social media use, entertainment, communication and their ability to resist checking their phones.

Three distinct usage patterns emerged.

Social users primarily communicated with friends and maintained relationships. Light users spent less than four to five hours daily combining communication with entertainment and browsing.

Heavy users, representing approximately one-third of participants, spent at least four to five hours consuming digital content.

The researchers discovered that poor self-control and FOMO were more strongly associated with problematic smartphone use than personality traits alone.

<h3>How Endless Scrolling Affects Concentration</h3>

Watching consecutive short videos or browsing constantly changing social media feeds exposes the brain to rapid streams of information. This repeated stimulation may make sustained concentration more difficult.

Participants classified as heavy content consumers performed worse than expected for their age on memory and attention tests. They also reported poorer sleep, greater difficulty controlling impulses and a stronger desire for continuous stimulation. However, the observational findings cannot establish that scrolling directly causes cognitive difficulties.

Other lifestyle and psychological factors may contribute to these associations.

<h3>Smartphone Habits May Affect Physical Health</h3>

The study also examined potential physical consequences of prolonged smartphone use.

Looking down at a screen frequently places the head in a forward position, increasing strain on the neck.

This posture, sometimes called "text neck", may affect the sensory information that helps the brain determine head position.

Prolonged strain could contribute to difficulties with balance and coordination.

Unlike the cognitive findings, which were closely associated with the type of smartphone activity, physical effects appeared more closely related to total usage time.

<h3>Why Personality Is Not The Main Problem</h3>

Researchers investigated whether neuroticism, a personality trait associated with greater emotional sensitivity, contributed to problematic smartphone habits.

Although emotionally sensitive individuals may experience stronger anxiety or stress, these characteristics did not automatically predict unhealthy phone use.

Instead, difficulties managing impulses and concerns about missing social experiences played important roles.

This suggests that developing emotional regulation skills could help reduce problematic smartphone behaviour.

<h3>How To Develop Healthier Phone Habits</h3>

The researchers recommend manageable changes rather than abandoning smartphones altogether.

Disabling unnecessary notifications, limiting passive scrolling and avoiding screens shortly before bedtime may help reduce excessive use.

Regular movement and maintaining a more comfortable posture could also minimise physical strain.

Becoming more aware of the reasons behind habitual phone checking may help people regain control.

The findings suggest that healthier smartphone use involves more than reducing screen time. Choosing how and when to engage with digital content could be equally important for protecting concentration, sleep and everyday wellbeing.