![A lavender armchair in a small glass garden room late at night, lit by the blue glow of a phone left on its seat](https://viacara.com/img/content/compulsive-scrolling-feature-light.webp) # Compulsive Scrolling You open an app for a minute and look up an hour later. Why scrolling can be hard to stop, and what can help you feel more in charge. An hour lost to scrolling can leave you tired, flat or cross with yourself. In Ofcom's 2026 report, 40% of UK adults said their screen time was too high on most or all days. Younger adults felt this most. You are far from alone in feeling this. This page is for adults. If you are under 18, the [under-18s section](https://viacara.com/support/under-18s/) is for you. Source: [Ofcom: media use 2026](https://viacara.com/support/life-online/compulsive-scrolling/#ref-1) ## Why it can be hard to *stop* We think part of it is how feeds work: they rarely end, and the next video often starts by itself. An hour can go without you choosing to spend it. Scrolling can also fill a gap. You might reach for your phone when you feel bored, lonely, worried or low. When you put it down, the feeling may still be there. ## What it can *look* like You may recognise some of these: - You open your phone to check one thing, then forget what it was - You scroll in bed long after you meant to sleep - You reach for your phone the moment you feel bored or awkward - One short video turns into forty - You feel flat after a long scroll, but keep going back - You check your phone in the middle of a conversation, then feel bad about it None of this makes you weak or lazy. ## What to *call* it The NHS notes that "as computer and mobile phone use has increased, so too have computer and internet addictions". That does not mean every long scroll is one. The World Health Organization's International Classification of Diseases (ICD-11) includes gaming disorder. It has no separate diagnosis for social media or scrolling. You do not need a label to want things to change. If you worry it has gone further, Mind suggests talking to your GP. If gaming or another habit has taken hold, read about [compulsive habits](https://viacara.com/support/addiction/behavioural/). Sources: [NHS: what is addiction](https://viacara.com/support/life-online/compulsive-scrolling/#ref-2), [WHO: gaming disorder](https://viacara.com/support/life-online/compulsive-scrolling/#ref-3), [WHO: ICD-11 statistics](https://viacara.com/support/life-online/compulsive-scrolling/#ref-4), [Mind: being online](https://viacara.com/support/life-online/compulsive-scrolling/#ref-5) ![The lavender armchair in the garden room at sunrise, the door open onto the lawn and the phone charging on the windowsill](https://viacara.com/img/content/compulsive-scrolling-mid-light.webp) With the phone left to charge, the morning can start in the garden ## Small *changes* that can help Mind suggests small changes that can help you balance time online and offline. You might try some of these: - Check in with yourself about how you feel while you scroll - Turn off notification sounds, so apps are easier to ignore - Use an app that shows your phone use and lets you set limits - Delete apps that leave you feeling worse - Leave your phone in another room, or somewhere out of sight The NHS suggests putting screens away for an hour before bed. The blue light from screens can make it harder to fall asleep. About one in four adults has deleted an app because they spent too much time on it. You do not have to give up your phone. Sources: [Mind: online offline balance](https://viacara.com/support/life-online/compulsive-scrolling/#ref-6), [NHS: sleep better](https://viacara.com/support/life-online/compulsive-scrolling/#ref-7), [Ofcom: media use 2026](https://viacara.com/support/life-online/compulsive-scrolling/#ref-1) ## What *talking* can help with A professional can help with what the scrolling does for you, as well as the habit itself. - Noticing what you reach for your phone to get away from - Finding other ways to wind down in the evening - Setting limits you can keep, without shame when you slip - Feeling more in charge of your time, at your own pace If it is costing you sleep, read about [sleep problems](https://viacara.com/support/sleep/). If the urge to check leaves you on edge, read about [anxiety](https://viacara.com/support/anxiety/). If your mood has stayed low and will not lift, read about [depression](https://viacara.com/support/depression/). Thanks for your interest. We're not taking on new clients at the moment. ## Ready to feel in charge of your phone again? We ask what matters to you, then find professionals who fit. Leave your email and we'll let you know as soon as we're ready for you. This conversation helps us find you the right support. What you share helps us understand what you're looking for and find someone who fits. Your email keeps you updated on what's happening next and isn't shared with anyone we introduce you to. [Privacy policy](https://viacara.com/privacy) [Terms of service](https://viacara.com/terms) ## References 1. Ofcom (2026). *Adults' Media Use and Attitudes 2026*. [Link](https://www.ofcom.org.uk/siteassets/resources/documents/research-and-data/media-literacy-research/adults/adults-media-use-and-attitudes-2026/adults-media-use-and-attitudes-2026-report.pdf) 2. National Health Service (2026). *Addiction: what is it?*. [Link](https://www.nhs.uk/live-well/addiction-support/addiction-what-is-it/) 3. World Health Organization (2022). *Gaming disorder: frequently asked questions*. [Link](https://www.who.int/standards/classifications/frequently-asked-questions/gaming-disorder) 4. World Health Organization (2025). *ICD-11 for Mortality and Morbidity Statistics*. [Link](https://icd.who.int/browse/2025-01/mms/en) 5. Mind (2023). *How being online can affect your mental health*. [Link](https://www.mind.org.uk/information-support/tips-for-everyday-living/looking-after-your-mental-health-online/about-your-mental-health-online/) 6. Mind (2023). *Online and offline balance*. [Link](https://www.mind.org.uk/information-support/tips-for-everyday-living/looking-after-your-mental-health-online/online-offline-balance/) 7. National Health Service (2026). *How to fall asleep faster and sleep better*. [Link](https://www.nhs.uk/every-mind-matters/mental-wellbeing-tips/how-to-fall-asleep-faster-and-sleep-better/) ## Related ### [Life Online](https://viacara.com/support/life-online/) Social media, the news and hours on your phone can wear down your mood, sleep and self-worth. What being online can do, and where support fits. ### [Sleep Problems and Insomnia](https://viacara.com/support/sleep/) Insomnia is thought to affect around 1 in 3 people in the UK. Find a professional who works with sleep and with what keeps you awake. ### [Understanding Anxiety](https://viacara.com/support/anxiety/) Learn about anxiety, its symptoms and how therapy can help. Find the right practitioner for anxiety support. ### [Low Mood and Depression](https://viacara.com/support/depression/) Low mood that lasts two weeks or more can be a sign of depression. It is common and treatable. Find a professional who works with low mood. ### [Compulsive Habits](https://viacara.com/support/addiction/behavioural/) Gaming, shopping, work and sex can all become compulsive. No single national service covers them, so a GP comes first and talking support does the rest. ### [Finding the Right Practitioner](https://viacara.com/guides/finding-a-practitioner/) A practical guide to finding a mental health practitioner who fits your needs, preferences and budget.