Does a black and white phone really help you avoid spending so much time on social media?

In their quest to spend less time on social media , many people have turned to a curious but effective trick: setting their phone to black and white . This option, available on most modern smartphones, removes color from the screen and transforms it into a grayscale viewing experience. But does it really help reduce phone use, or is it just a passing fad?

This article explores what the science says, how you can activate it, and why it may (or may not) work depending on your personal habits.

Social media is designed to capture your attention . The icons, notifications, and videos are designed to generate intense visual stimuli. The red of ads, the blue of "like" buttons, and the green of new messages are all strategically designed to activate your brain .

These colors not only make the interface attractive, but they also stimulate the release of dopamine , the neurotransmitter associated with pleasure. The more colorful, dynamic, and vibrant the digital environment, the harder it is to look away .

By reducing visual stimuli, using black and white mode makes the digital experience less exciting . In other words, the apps are still there, but they lose much of their sensory appeal. This can make scrolling through Instagram, TikTok, or Facebook less satisfying .

Studies in behavioral psychology have shown that when immediate visual reward is reduced, compulsion also decreases . That is, less color = less stimulus = less viewing time .

While it's not a magic bullet, many people report a significant decrease in phone usage when they enable this option.

Grayscale mode is originally intended for visual accessibility , but it can be easily enabled as part of your digitally conscious strategy. Here's how to do it on different operating systems:

1. Go to Settings > Developer Options (if not enabled, find out how to do so based on your model).
2. Look for the Simulate color space option.
3. Choose Monochromacy (grayscale).

Some models also allow you to create a quick shortcut from the accessibility menu or use nighttime sleep modes.

1. Go to Settings > Accessibility > Display & Text Size .
2. Go to Color Filters .
3. Activate the option and choose Grayscale .

You can also create a shortcut on the side button or in Control Center to easily activate it.

The effect of black and white mode varies from person to person . For those with deep-rooted usage habits, it may not be enough on its own. However, combined with other techniques like turning off notifications , limiting usage time with digital tracking apps, or keeping your phone out of the bedroom , it can be an effective tool.

It is also useful for those who do not want to eliminate networks , but want to reduce the time they spend on them without the need for external applications .

Many people who have tried this strategy mention that, although it seems strange at first, over time the attraction to social media diminishes noticeably . Some even report that checking their phones becomes boring , which is exactly the goal.

Others say the change in habits has also led them to use their phones more purposefully , focusing on important tasks like reading or working, rather than scrolling.

Activating black and white mode on your phone isn't a magic solution, but it is a useful and easy-to-implement tool to combat social media addiction. By eliminating intense visual stimuli, it reduces the instant gratification that keeps us coming back to those apps.

If you're looking for simple ways to regain control over your time , this could be a great way to start. And the best part: you don't need to install anything, pay for apps, or change your phone. Just a few settings, a little intention... and maybe fewer red notifications to distract you.