New year, new phone habits: how to master your screen time in 2026

At giffgaff, we know your phone is basically your life remote. It’s your wallet, your camera, your map, and the keeper of all those legendary group chats. But as we head into 2026, many of us are feeling like it’s time to set a few boundaries.

A recent study of 2,000 smartphone owners found that 47% of us want to cut down our mobile use this year. Whether it’s the endless “doomscrolling” before bed or the habit of taking our phones into the bathroom (we’ve all been there), it seems the UK is ready for a digital refresh.

The clutter we want to kick

Interestingly, the number one habit people want to ditch isn’t social media—it’s digital clutter. A fifth of adults are determined to stop letting duplicate or unneeded photos eat up their storage.

We’re a photo-obsessed nation, but those five identical shots of your Sunday roast are taking up precious space that could be used for something better. Beyond storage, here are the top habits people are looking to break:

• Scrolling until they fall asleep.
• Checking for notifications the second they wake up.
• Using phones during mealtimes.
• Browsing on the loo (guilty!).

The rise of the digital detox

While 62% of us admit we couldn’t live without our devices, the desire to unplug is growing. In fact, one in 10 people plan to switch (or already have switched) to a “dumbphone” to escape the internet’s 24/7 pull.

However, going cold turkey isn’t easy. Of the 23% who have tried a digital detox, nearly one in five lasted less than a day! It turns out we really rely on our phones for the basics: 36% would struggle to take photos, and 23% wouldn’t even know what time it is without that glowing screen.

How to use your phone more mindfully

To help you find a healthy balance, we’ve teamed up with behavioural psychologist Jo Hemmings. She points out that our brains are often on “high alert” for the next notification, which fragments our attention.

“Our devices tap into the need for connection, reassurance, and reward and every notification offers the promise of something important.”

— Jo Hemmings, Behavioral Psychologist

Jo’s top tips for a mindful 2026

1. Delay the morning and nighttime scroll: Wait 20–30 minutes after waking up before checking your phone. Do the same before bed to start and end the day on your own terms.
2. Turn off non-essential notifications: If every buzz feels urgent, nothing is. Trim your alerts to only what truly matters.
3. Create phone-free moments: Keep mealtimes and conversations strictly “phone-in-pocket” to stay fully present.
4. Use tech to manage tech: Screen-time trackers aren’t about being strict; they’re about building awareness of your patterns.
5. Reconnect with the offline world: Trade 15 minutes of scrolling for a walk or a book. Your nervous system will thank you!

Ready to start your digital spring clean? Whether it’s clearing out those duplicate photos or setting a screen-time limit, small changes can make a massive difference to your day.