Screens have become a constant presence in modern life. From work to home, it’s common to find adults and children alike glued to phones and tablets, often without even realizing how much time has passed. What many people don’t realize is just how deliberately these devices are designed to hold our attention—and the impact this can have on our mental wellbeing.
One simple and surprising strategy that’s gaining popularity is switching your phone to greyscale mode. It may seem like a small change, but the science behind it is worth noting.
The Role of Dopamine in Screen Use
Colourful icons, red notification dots, and vibrant thumbnails are not accidental. They’re carefully designed to trigger dopamine—the brain’s “feel-good” chemical associated with reward. Every time we get a like, a message, or see something visually striking, our brains get a little dopamine boost. It keeps us scrolling, tapping, and checking in, often without thought.
Some researchers have drawn comparisons between screen interaction and drug-like behaviour. In fact, studies show that the constant stimulation of the dopamine system through screen use can increase the risk of anxiety and depression, especially in young people. According to JAMA Paediatrics, children and teens who spend more than three hours per day on screens are significantly more likely to experience mental health concerns, including symptoms of anxiety and depression.
Adults, too, are affected. Screen-related stress is on the rise. The American Psychological Association reports that constant connectivity and notification overload contribute to growing levels of daily stress and poor sleep habits.
Why Greyscale Helps
Greyscale mode removes all colour from the screen, rendering it in black, white, and grey tones. Without colour to stimulate our reward system, apps become far less appealing. Social media feels flatter. Shopping becomes less engaging. Even the pull of checking messages becomes more manageable.
Research shows that switching to greyscale can reduce screen time by an average of 30 to 40 minutes per day—without the need for timers or digital detox apps. Unlike more restrictive screen-time strategies, this method works by gently reducing the brain’s interest in the device, making it easier to use with intention rather than out of habit.
Benefits beyond Screen Time
For many people, the biggest impact of reducing phone use is what they gain: time, calm, and presence. Parents often report better engagement with their children during mealtimes and evenings. Others notice improved sleep quality when screens become less stimulating after dark.
If the idea of “going grey” sounds dramatic, rest assured—it’s reversible, and easy to test. Most phones include greyscale under accessibility or digital wellbeing settings, and some allow it to activate automatically at set times.
How to Set It Up
- On iPhone: Go to Settings → Accessibility → Display & Text Size → Colour Filters → Greyscale
- On Android: Go to Settings → Accessibility → Colour Correction → Greyscale
You can also enable greyscale after a certain time each day (like 7pm) using digital wellbeing tools. This creates a natural wind-down period in the evening, without needing to cut screen use completely.
A Simple Shift with Lasting Effects
Greyscale is not about removing technology from our lives—it’s about reshaping how we use it. In a world where colour, design, and stimulation are used to keep us online longer than we often intend, a simple setting can help us take back control.
By making screens less exciting, we open up space for what really matters: real conversations, genuine rest, and quality time—especially in those precious hours between work and bedtime.
For anyone feeling the effects of too much screen time, this small change could be a powerful place to start.
