Are you addicted to your iPhone? Apple just rolled out a new feature in a software update that shows you your screen time each day, complete with a percentage breakdown of time spent on different categories of apps, such as Social Media, Productivity, Reading & Reference…it even counts the number of times you picked up and looked at your phone in a day.
The data can shock you into awareness of how addicted you are. So now what? I previously shared here on Friendly Warrior about my No-Screen Days practice, as well as my 50 Days Without Social Media. But there’s another tool that I’ve been employing recently to help curb my smartphone craving. It’s called “Grayscale” and it’s pretty much what it sounds like. This feature is hidden deep within the iPhone’s settings and it turns off all colors, rendering everything on screen black & white!
You might think that this makes things on-screen difficult to see or read, but it doesn’t at all. The only side effect is that you’ll be reaching for you phone less, because the lack of colors significantly reduces the dopamine reward of checking those notifications.
I wrote this easy step-by-step list below for you to show how to use Grayscale. It can be toggled on and off with the click of a button. Sorry, Android-users…I’m not sure if this feature is available for you. If anyone reading knows, please leave me a comment so I can update this post with the info.
1. Touch the “Settings” gear icon.
2. Scroll down and touch “General.”
3. Scroll down and touch “Accessibility.”
4. Touch “Display Accommodations.”
5. Touch “Color Filters.”
6. Toggle the “Color Filters” switch to on/green.
7. It should default to Grayscale, but if not, check this option from the list of filters below.
If you need help, feel free to leave a comment here, Tweet at me: @warrior_friend, or shoot me an email: firstname.lastname@example.org
Definitely let me know if you’ve tried this or plan on doing it to help curb those notification cravings ☺
FriendlyWarrior.com // Grow with compassion.
The reason you were born?
To engage with life. Interact with it; face it; deal with it. Don't doubt your existence here for a millisecond. On the contrary, stand loud and proud in it.
Yes, take it easy. Sure, discover your personal preferences. Yeah, enjoy pleasures. But understand this and never forget: you are not alive simply to experience the minimum amount of pain! No! You are are here precisely to overcome pain. Even the most absurd, cruel, and vile experiences happen for a reason. Every challenge of your life exists to get you to become a more peaceful, loving, and free human being. The Universe has a plan for all of us. We must listen to, and follow that plan.
Your truest nature; your essence; your core is: love. You are the energy of love expressing itself in this particular form today. Find that love. Feel that love. Cherish that love. Embody that love.
Stop pulling the blankets of comfort over your head every time life gets hard. Did you know it's possible to enjoy life's difficulty? Did you know you can actually rejoice in the fact that life is hard?
Numbing yourself with alcohol, food, TV, social media, and excuses is prolonging your pain. You can't go under pain. You can't go over pain. You can only go through it.
Cut through the bullshit of people, or your own brain, who's trying to convince you that life is anything other than an absolute MIRACLE. Sit quietly and reflect on what acutally matters in your life. Strip away the excess bullshit now and focus all efforts on what is important. I need you to. The world needs you to. YOU need you to.
Live your life fully and completely. It's the reason you were born.
Ethan Small has been posting to Friendly Warrior since 2013 with his experiences and wisdom to inspire others to improve their quality of life.
First time here? Start with these posts:
10 Reasons Pain is Good
5 Steps to Eliminate Worry
Persistence Makes Perfect