Grayscale on mobile phones
Less distraction. More focus.
My phone has been gray for a few days now.
No, it's not a bug. It's a little experiment inspired by a recent study.
The study examined what happens when people use their smartphones for two weeks only for making calls and sending texts, i.e., without Internet access on their phones and without apps.
Internet and social media were only allowed on PCs, not on smartphones.
So we're transporting ourselves back to the Nokia era, when a cell phone wasn't yet a supercomputer. The older ones among us will know what I mean.
The results:
After two weeks, the participants felt more balanced, more present, and significantly less stressed.
Many reported that they had more time for conversations, exercise, and sleep. Their subjective well-being also increased noticeably: less inner restlessness, more lightness.
That made me curious.
I know this effect from Ayurveda vacations or meditation retreats when my cell phone is offline.
But in normal everyday life? My cell phone without the internet is simply unrealistic. After all, it's my work tool.
So I chose a middle ground: grayscale mode.
The effect was noticeable after just a few hours.
Apps suddenly seemed uninteresting.
No colorful stimuli, no urge to “just take a quick look.”
My brain seemed bored, and that feels good.
I noticed how often I automatically reach for my phone.
Just out of habit.
Mindless scrolling when I have to wait somewhere.
What's behind this?
Every colored notification, every flash of the screen activates our reward system. A brief dopamine rush.
The colorful app icons also signal: “Something exciting could happen!”
And that's exactly what keeps us in a constant loop of anticipation. Psychologically, it's a minor form of constant stress. FOMO.
Without this stimulus, cognitive relief and more conscious action set in.
The study by Castelo et al. showed precisely this effect:
Consciously disconnecting from constant online stimuli strengthened the ability to control one's own attention in a more targeted manner.
Instead of constantly reacting, most people were able to actively decide where to direct their energy again. This had a measurable positive impact on concentration, self-efficacy, and mental health.
What I learned from my experiment:
My phone can now be colorful again from time to time. Google Maps and photos in shades of gray are really no fun.
But for most of the day, I deliberately switch to gray.
For me, it's not about sacrifice, but about awareness. It's about how strongly digital stimuli direct my attention and how beneficial it can be to take control myself.
Two ideas to experiment with:
→ Try grayscale mode for 24 hours: What changes?
→ Ask yourself more often: What do I want right now? And what does my phone want from me?
Are you still Team Color or already Team Gray?
