During the hours before and after work, I was most dopamined from my phone (especially at night). I finally tried the popular grayscale trick to stop my phone addiction after realizing how much this habit affected my professional and family life. here’s the story behind it, .
How Grayscale Can Help Curb Phone Addiction
On your phone, the grayscale mode disables all colors and instead uses different shades of gray to represent color intensities. Then it is essentially making your phone boring like an E-ink device. It’s hardwired to respond to bright and saturated colors, so this disrupts your brain’ – as it is known for its reward system.
Addictive apps Instagram, TikTo K, YouTube and many more addictive apps like Instagram. ) uses very saturated color palettes designed to trigger frequent dopamine releases. The brain’s reward system is disrupted by grayscale, which strips away these colors to make the content feel much less stimulating and addictive.
That reduces phone addiction by making addictive content less attractive, which helps to stop phone use. When it doesn’t give you the pleasure you want to pick up the phone, you’ll be less interested in that. In addition, as the world is full of colors, you’ll also enjoy off-screen time more.
My Grayscale Experiment, and How It Went
During my test I actually used two different setups for . I tried enabling grayscale systemwide 24/7 first. But I couldn’t really use it very effectively. So I later went back to a custom-made setup that was more suitable for my needs. Both setups are here so you can choose the right one according to your needs I am providing both configurations for .
Using Grayscale all the Time
I used default color-correction option on my Android phone for the first three days to enable grayscale systemwide. Similarly, you can do this by going to Settings Accessibility Settings – Vision and ‘Color Correction** (and select Grayscale). Apple users can visit Settings ****Accessibility* – **Display and Text Size** (Color Filters) to enable Grayscale on iOS.
I started to use my phone with grayscale enabled and didn’t mind doomscrolling even when it was less rewarding, but a few years later I noticed that I had been using my phones.
Next, I switched to a per-app-basis routine.
Enable Grayscale For Specific Apps Only
I turned off grayscale when I opened an app that was addictive in nature; it was Reddit, Instagram and YouTube. This allowed my brain to not be used for the grayscale interface and clearly marked apps that were “bad” for me.
I did this using Gray-Switch Android app. System-wide grayscale is applied, and then filters out apps you don’t want to use gray scale on. My work and regular apps such as Google Maps, Camera, Calendar & Gmail were filtered out using it. Using an ADB command, it does require initial advanced setup (although the app’s instructions are easy to do with its commands).
Shortcuts app allows iOS users to create an automatic trigger that will enable the grayscale color filter on an app launch, which is used for enabling it to automatically activate its own auto-launcher. Please create a trigger for app close as well as make sure you’re doing the entire thing automatically.
Here’s a day-by-day overview of my experience:
I was initially told my phone was broken, and it felt like a * Day 1-3. I saw everything grayscale, including the maps and the camera app. That feeling was annoyance when I looked at that thing like that.” Though this made the “fun” apps dull, it also sucked the essential ones into being used. Sadly, by day three I had adapted and continued to use the fun apps whenever I was free.
It’s when I switched to a per-app grayscale setup and started seeing real benefits. * Day 4-7 This is the time for this? I had the feeling of switching to a fun app, which was dull right in front and left behind me; this trigger that ‘this application is bad’. I noticed that I was no longer doomscrolling, which is the biggest influence on my life. Then my brain was asking for more boring stuff, and I could stop any time I wanted.
My impulsive phones were turned into conscious decisions by my grayscale phone usage * Week 2 A week of phone use became an act of “smart” phone habits. This has freed up my schedule and, more importantly – protected my focus on what I’m doing in feeds. My productivity has changed dramatically since I started working without a “dopamine high” (i.e.
Will Grayscale Help Curb Phone Addiction for Good?
I have used grayscale for two weeks and one thing is certain I don’t want to live with a colorless screen forever. It is actually six days since I returned to full color, but the effect still remains. The greatest advantage is the newfound ability to say “no” to mindless scrolling; I am just more intent on where my time and attention go.
I don’t think this is a cure for phone addiction; it’s hard reset to your brain’–the reward system that breaks you down on constant digital stimulation. While you will still have to practice digital mindfulness, it’s much easier for you to stay disciplined once your brain stops craving artificial dopamine hit.
Trying this experiment, I suggest using the Digital Wellbeing app to track your progress. For example, if grayscale isn’t enough, consider switching to an ultra- minimalist launcher or completely eliminating social networking.
Thanks for reading I Used Grayscale on My Phone to Curb Phone Addiction
