Just over half of US adults say they spend too much time on their smartphone, according to a Pew Research Center survey conducted May 26 to June 1, 2026. Just over half of US adults say they spend too much time on their smartphone, while about a third say their use is about right and just 3% say they spend too little time on their devices. The finding reveals a persistent gap between how Americans use their phones and how they feel about that use.
A self-reported problem, unevenly spread by age
Pew surveyed 9,750 US adults from May 26 to June 1, 2026 , with all respondents members of the Center’s American Trends Panel.
Seven-in-ten adults under 30 say they spend too much time on their smartphone, as do about two-thirds of those ages 30 to 49. Roughly half of those ages 50 to 64 and a quarter of those 65 and older say the same.
The age gradient tracks closely with reported daily usage levels, suggesting the sense of excess is grounded in real behavioral differences rather than generational anxiety alone.
About one-in-four adults say they use their smartphone almost constantly, while another 60% say they use it several times a day. Among adults ages 18 to 29, 42% describe their smartphone use as almost constant.
Cut-back attempts are common, but success is mixed
In the survey, 45% of US adults say they have tried to cut back on their smartphone use over the past 12 months. Among those who believed they used their phone too much, 62% had attempted to reduce their use.
Of those who tried, 25% described themselves as very or extremely successful, while 52% said they were somewhat successful and 23% said they were not successful.
Adults ages 18 to 49 were more likely than older adults to have attempted to cut back, consistent with the pattern of higher self-reported excess in younger age groups.
The pattern suggests that the people most likely to feel their use is out of hand are also the most motivated to do something about it, even if the results are partial.
The difficulty of pulling back reflects how deeply phone-checking has embedded itself in daily routines. A 2019 survey by global tech care company Asurion found that, on average, Americans check their phones 96 times a day, meaning once every 10 minutes. Earlier Pew work on notification frequency has examined how often people check their devices in relation to daily habits.
Sleep and productivity bear the clearest costs
Among US adults who have tried to cut back in the past 12 months, Pew also examined which areas of life respondents said smartphones affect most. Forty-one percent of Americans say their smartphones hurt the amount of sleep they get, compared with only 5% who say the devices improve their sleep. Adults under 30 are the only age group in which a majority, 62%, say smartphones hurt their sleep.
About half of adults ages 30 to 49 say the same.
Younger adults are also the age group most likely to report that smartphones hurt their productivity, while adults under 50 are more likely than those 50 and older to say their smartphone hurts their mood.
Roughly three-quarters of respondents say their smartphones help them stay informed, while about half say the devices help them feel connected with other people. That perceived utility may help explain why, despite widespread self-criticism, usage levels remain high across every demographic.
What the numbers mean for everyday behavior
The Pew findings land at a moment when Americans are navigating a widening market of screen-management tools. Short-form video platforms continue to drive consumption with algorithmically optimized feeds, while digital wellness apps and legislative efforts are pushing back.
Multiple US states have enacted age verification laws, yet usage averages continue to rise, suggesting that awareness alone is not enough to reverse deeply embedded behavioral patterns.
The Pew data underscores that point: nearly a quarter of the adults who tried to cut back reported little to no success, even when motivated enough to make the attempt.
The psychology of digital habits increasingly points to the pull of screens being tied to reward mechanisms that make deliberate reduction harder than users typically anticipate. Pew’s full report and survey methodology are available at pewresearch.org.
