The bottom line: Leisure activities requiring active engagement and personal creativity yield significantly higher levels of happiness than the passive consumption of social media. While over 50% of adults regularly browse digital platforms, this habit ranks lowest for actual joy and fails to provide the same mental health protections as listening to music, reading, or volunteering. Public policy and individual habits should prioritise immersive, skill-based interests to reduce stress and foster social trust. Making intentional shifts towards these fulfilling alternatives is a practical necessity for countering the modern epidemic of digital overload.
A new study suggests that one of the most common ways people spend their free time offers the least enjoyment, raising fresh questions about the role of social media in everyday well-being.
Researchers from the University of Sussex surveyed more than 2,000 adults across the UK to examine how different leisure activities contribute to happiness. Participants rated 21 activities on a scale from 1–7, allowing psychologists to compare how often activities were done and how much joy they actually provided.
Listening to music ranked highest for joy, outperforming all other activities measured in the study. In contrast, browsing social media scored just 5.19, placing it at the bottom of the list despite being one of the most frequently reported pastimes.
More engaging activities such as reading, playing a musical instrument, painting, or attending the theatre consistently produced higher satisfaction. Sports and fitness also scored well, combining physical activity with emotional benefits.
The findings showed a clear divide between active and passive leisure. Activities requiring focus, skill, or creativity were more strongly linked to happiness than those involving passive consumption.
Volunteering and crafting handmade items delivered particularly high levels of fulfilment, even though fewer participants reported doing them regularly. Researchers noted that enjoyment was greatest when activities were driven by personal interest rather than external validation, such as likes, views, or notifications.
Joyful leisure was associated with wider benefits, including lower stress levels and stronger social trust. People who talked about their interests with others reported fewer mental health difficulties and greater confidence in social relationships.
The study’s authors suggest that replacing habitual scrolling with immersive activities may support better mental health, particularly as concerns grow about anxiety among teenagers linked to online behaviour.
While more than half of respondents said they browsed social media regularly, its popularity did not translate into enjoyment. Less frequent activities, including creative arts and cultural events, delivered far greater satisfaction.
Listening to podcasts or radio programmes provided moderate enjoyment, appealing to those seeking information or relaxed background engagement. Cooking and gaming produced mixed results, depending on how actively participants engaged with them.
The research comes as the UK government considers restricting social media access for under 16s, citing concerns about learning, emotional development, and mental health. The findings support arguments that alternatives such as music, gardening, or sport may offer more meaningful benefits.
The survey forms part of a broader analysis involving nearly 10,000 people, commissioned to explore the role of leisure in modern life. Researchers argue that making more intentional choices about free time could help counter rising work stress and digital overload.
The results suggest that popular habits are not always the most nourishing ones, and that small shifts towards engaging, skill-based activities may significantly improve everyday well-being.