IU Study: The Smartphone as a Constant Companion – From the First Glance in the Morning to the Last Message at Night

• Three quarters each use digital devices within 30 minutes of waking up and before going to bed.
• Nearly three quarters check digital messages and apps out of pure habit – with no specific reason.
• More than six in ten use their smartphone alongside other activities such as eating or conversations.
• Young people under 30 are considerably more embedded in digital routines than older individuals.

Erfurt, 1 July 2026. From the first glance after waking to the last scroll before falling asleep: digital devices accompany people in Germany throughout the entire day. This is shown by a new study from IU International University of Applied Sciences. The survey "Always-on: Digital Stress in Germany", for which 2,000 people in Germany were surveyed in January in a sample representative by age and gender, demonstrates: digital habits are deeply embedded in everyday life – often unconsciously and contrary to common sleep hygiene recommendations.

Morning Routine with Smartphones and the Like

For the vast majority of people in Germany, the day begins digitally: according to the IU study, 75.1 per cent of respondents use a digital device within 30 minutes of waking up. More than a third (36.2 per cent) even reach for their smartphone, tablet, laptop, or smartwatch immediately upon waking – as part of the morning routine. This behaviour is particularly pronounced among young people: 86.9 per cent of 16- to 30-year-olds use digital devices within 30 minutes of waking up, and one in two (50.4 per cent) under the age of thirty reaches for their smartphone immediately upon waking.

Sleep Hygiene? Not a Chance

Digital devices are also part of the evening routine: 73.8 per cent of respondents use their smartphone and the like within 30 minutes of going to bed, with 40.4 per cent doing so directly before sleeping. Fewer than one in ten (9.5 per cent) follows common sleep hygiene recommendations and puts digital devices away at least one hour before bedtime. Among young adults under 30, the figures are even more pronounced: 86.3 per cent use digital devices within 30 minutes of going to bed, with more than half (55.9 per cent) doing so directly before sleeping.

"People in Germany are in a state of permanent mental activation – from waking up with a glance at their smartphone to falling asleep with renewed screen time," says Prof. Dr Stefanie André, Professor of Health Management at IU International University of Applied Sciences. "Young adults in particular frequently use their smartphone as a quick emotional regulator. In the long term, however, this can lead to genuine recovery being displaced, stress being amplified, and switching off – especially in the evening – becoming increasingly difficult."

One in Ten Has Their Smartphone Within Reach at All Times

Digital devices are not only present in the morning and evening but pervade everyday life entirely: 62.8 per cent of respondents use their smartphone alongside other activities – such as eating, during conversations, or while watching television. Among young people between 16 and 30, nearly three quarters (73.1 per cent) do so. The IU study also shows: 81.0 per cent of people in Germany check their digital devices at least once or twice an hour – even without a specific notification. Nearly half (47.1 per cent) do so three times or more per hour, and 12.4 per cent have their device within reach at all times.

Looking at age groups, a clear trend emerges: the younger the respondents, the more frequently they reach for their smartphone. 90.6 per cent of 16- to 30-year-olds check their digital devices at least once or twice an hour, with 68.1 per cent doing so three times or more.

The Habit Loop: Habit Rather Than Conscious Use

What drives this intensive use? The results suggest it is often simply habit: 71.3 per cent of respondents check their digital messages or apps out of habit, without any specific reason. Among those under 30, the figure rises to 79.6 per cent.

"With our digital habits, the typical habit loop kicks in. Triggers are often boredom or brief idle moments. This is followed by the routine – namely the automatic reach for the smartphone. The reward is frequently a brief moment of stimulation from something new or social signals. In this way, the brain learns: 'Checking pays off', and the cycle is reinforced with each repetition until the behaviour becomes a long-term habit," explains Prof. Dr. Timo Kortsch, Professor of Business Psychology at IU International University of Applied Sciences.

A further finding: nearly two thirds of respondents (64.6 per cent) state that they use digital devices as a distraction when they are in a bad mood. Among 16- to 30-year-olds, the figure rises to 78.2 per cent.

Perception and Reality: The Control Trap

Although digital devices strongly shape everyday life, many people feel they are in control: nearly three quarters (73.7 per cent) of respondents agree – either somewhat or fully – with the statement: "I feel that I can manage well how much digital devices determine my everyday life." This feeling appears to grow with age: while 57.5 per cent of 16- to 30-year-olds fully or somewhat agree with this statement, the figure is considerably higher at 85.8 per cent among 61- to 65-year-olds.

Overall, it is notable that younger people appear to have less control over their digital usage: 43.3 per cent of young adults up to 30 years of age agree – somewhat or fully – with the following statement: "Without my smartphone within reach, I quickly become restless."

A look at actual usage behaviour significantly qualifies the self-image described above across all age groups:

• 64.6 per cent of all respondents check immediately when a new message or notification arrives.
• 53.2 per cent are constantly unsettled by incoming push notifications.
• 55.9 per cent use their smartphone for longer than planned.
• 52.0 per cent find it difficult to ignore digital notifications.

About the Study

The study "Always-on: Digital Stress in Germany" by IU International University of Applied Sciences examines how constant digital availability shapes everyday life and what effects it has on health, concentration, and quality of life. For the study, 2,000 people in Germany between the ages of 16 and 65 were surveyed. The sample is representative of the German population by age and gender. The survey was conducted between 13 January and 19 January 2026.

The full study is available at:
https://www.iu.de/en/research/studies/iu-study-digital-stress-in-germany/

For Interview Requests with Study Experts Prof. Dr André and Prof. Dr Kortsch

Prof. Dr André and Prof. Dr Kortsch are available for interviews. Please send enquiries to:

Press Office – IU International University of Applied Sciences
E-mail: presse@iu.org
Tel: +49 (0)173/7426 113