We’ve all been there: you pick up your phone to check the time and, before you know it, you’ve been scrolling for an hour and can’t even remember why you picked it up in the first place.
Our phones are designed to keep us hooked by using the slot machine theory to spike our dopamine. But there are a few hacks to break free from their grasp. Some people (like Ed Sheeran) choose to swap their smartphones for dumb phones, or using an iPad. But this can have a few barriers to efficiency when you’re out on the move, such as paying for things or using maps. So here are three simple hacks, backed by science, to make your phone less addictive.
1. Turn Your Phone to Grayscale
Turning your phone to grayscale can significantly reduce its allure to help you beat phone addiction. The vibrant colours of app icons and notifications are designed to capture your attention and keep you engaged. By switching to grayscale, you remove the visual appeal of your apps and scrolling is much less interesting. Instead of beautiful array of colours, everything is a plain shade of grey, so you’ll find yourself reaching for your phone less and less.
Why It Works
A study from the University of Chicago found that the bright colours of app icons and notifications trigger the brain’s reward system, making them hard to resist. By removing these colours, you diminish their impact on your brain, making it easier to put your phone down.
How to Turn Your Phone to Grayscale
For iPhone:
- Go to Settings
- Go to Accessibility
- Click Display & Text Size
- Select Colour Filters
- Toggle On Colour Filters and select Grayscale.
For Android:
- Go to Settings
- Click Accessibility
- Select Vision
- Tap Grayscale
2. Move Your Apps Around
Rearranging your apps regularly can disrupt your usual phone habits and make it harder to mindlessly scroll or get distracted. When you open your home screen, your brain knows where your most enticing apps are, so by moving them around, you give yourself a few seconds to decide whether you really want to open that app.
Why It Works
Habit formation studies suggest that changing the physical location of objects can break the automaticity of habitual behaviour. The harder it is to find something, the less likely you will pick it up. The slight pause in time for you to locate the app can also give yourself a moment to reflect on whether you actually want to open it.
How to Rearrange Your Apps
Place your most-used apps in less convenient locations and hide social media apps in folders or on secondary screens.
- Identify your most-used and most distracting apps
- Hold the app down and move them around, or to folders.
- Do this regularly as your brain adjusts to each new location
- Place useful apps like reading or meditation apps in prominent locations
3. Schedule Downtime
Do not disturb mode or airplane mode are you most productive apps, but turning them on yourself relies on willpower and discipline. Conveniently, phones have settings allow you to schedule specific times when your phone goes into Do Not Disturb mode. This not only reduces interruptions but also creates intentional periods where you’re less likely to reach for your phone.
Why It Works
Constant interruptions from notifications can reduce productivity and increase stress. By scheduling downtime, you create a more focused and relaxed environment, which can help decrease phone dependency. If you don’t feel the buzz of your phone or the glow of it’s light from notifications, you’re less likely to reach for it.
How to Set Downtime
For iPhone:
- Go to Settings
- Click Screen Time
- Click Downtime
- Set a schedule for when you want your phone to be in Downtime mode
- You can also set any other criteria, such as allowing notifications from certain people
For Android:
- Go to Settings
- Open Digital Wellbeing & Parental Controls
- Tap on "Focus mode" and set a schedule
Breaking free from phone addiction doesn't require drastic measures. Simple changes like turning your phone to grayscale, moving your apps around, and scheduling downtime can make a significant difference. We always highly recommend kickstarting your journey with a digital detox. This intentional break from phones, away from your home, is a great way to recognise how it feels to be less online and give you the push you need to stick to it.
