A new study shows Americans won’t stop scrolling on vacation—here’s why it’s wrecking your mental health

We all dream of those vacations where we “get away from it all” — escaping routines, expectations, and, yes, the ping of notifications. But how often do we really leave our digital lifeline behind? A revealing study by BankMyCell shows just how hard it is to avoid your phone, even when you’re trying to unplug.

The Vacation Paradox: You Want a Break, but Your Phone Breaks You

BankMyCell’s research found that while 85% of people say they go on vacation to “get away from it all,” a whopping 92.5% admit they feel compelled to take their smartphone along. In other words, most tourists bring their phones—even when they crave total disconnection.

For Apple users, that number jumps to 94%, and even among Android users, it’s still 91%. It seems we’ve traded sandy beaches for screens, swapping ocean views for apps.

Half of Us Regret It—But We Just Can’t Stop

Yes, we bring the phone. But then we regret it. Almost half of all vacation-goers—47%—say they regret overusing their phone while away. Separately, 49% of Apple users and 45% of Android users feel the same.

That gnawing feeling—that maybe we missed the waves while scrolling—resonates with so many of us. But here’s the thing: awareness is the first step toward change.

The Habit That Doesn’t Vacation: Checking the Screen (A Lot)

Even when we’re supposed to be “on holiday,” our fingers don’t get the memo. Over 55% of vacationers check their phones 1–5 times per hour—and nearly 1 in 5 reach for it 6–10 times per hour. That means many of us interact with our phones more than once every ten minutes.

So much for sunshine and stillness. Our dopamine cycles are fighting against relaxation, and the constant buzzing keeps us tethered, not rested.

This means the vacation doesn’t actually help. And if we miss the opportunity to unplug, we may actually come back from vacation with guilt instead of refreshed.

How to Actually Escape: Make Self-Control Your Vacation Companion

If the idea of regret after the beach isn’t enough motivation, consider this your Selfctrl guide for a truly restorative holiday.

1. Plan “Phone Windows” — Not “Phone All Day”

Decide in advance when you’ll check your phone—maybe twice a day, or only for emergencies. Having intentional, limited check-ins helps resist impulse scrolling.

2. Announce Your Digital Downtime

Let friends or coworkers know you’re “on only for emergencies.” You can even set an autoresponder letting people know you’ll check messages at specific times.

3. Opt for “Airplane-Mode Rest”

Switch your device to airplane mode or use a real “do not disturb” interval during the most meaningful times—like a sunrise walk or dinner with loved ones.

4. Bring an old school camera

“But I use my phone as my camera!” Many of you probably have an old digital camera lying around the house. If not, you can pick one up for $50. Probably worth capturing the memories without the distraction. 

5. Reflect Before You Bring the Phone on All Outings

Ask: “Do I really need the phone for navigation, planning, or something important on this outing? Could the family get by with one phone so one spouse is phone-free. Could I borrow a phone from people wherever I’m going?” 

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Final Thought: Let Your Next Vacation Restore You

Think of your next getaway as an experiment in intentionality. You’re not abandoning your phone forever—it’ll be there when you need it. But choosing self-control means prioritizing real connection, presence, and peace over digital noise.

Your holiday doesn’t have to mean “on call.” Let it mean truly ‘away.’