• Live Leaner
  • Posts
  • How to make your phone 40% less addictive

How to make your phone 40% less addictive

A science-based strategy to curb smartphone addiction

Author

Diego Carrete
November 15, 2024 • Estimated Reading Time: 4 minutes

Buenos dias amigos!

Yesterday, I had a fantastic day and the opportunity to give a keynote on high-performance strategies for 2025.

We focused on nutrition bioavailability, sleep optimization, and electrolyte balance. Although I captured the attention of most, I couldn’t help but notice many people constantly looking down at their phones.

The average person spends over three hours a day on their phone. Night mode is nice, but if reducing screen time is the goal, it’s all about reducing attractiveness.

What you will learn today:

  • The Strategy: Reduce screen time by making your phone less appealing

  • The Tactic: Enable Grayscale Mode to limit the appeal of notifications

  • The Habit: Set screen-free periods to improve productivity

Method 1: Go Grayscale

Switching your phone to grayscale makes apps and notifications less visually stimulating. A recent study found that people who used grayscale reduced their screen time by 40 minutes a day.

How to Enable Grayscale:

  1. Go to Settings

  2. Tap Accessibility

  3. Select Display & Text Size

  4. Tap Color Filters and choose Grayscale

Want to connect with me 1-1 to see if I can help you? Go here

Method 2: Night Shift + Brightness + Dark Mode Combo

Night Shift alone isn’t enough—it’s most effective when combined with low brightness and dark mode. Research shows that high brightness negates any benefits for melatonin production and sleep quality.

How to Enable Night Shift Mode:

  1. Go to Settings

  2. Tap Display & Brightness

  3. Select Dark Mode

  4. Select Night Shift

  5. Schedule Night Shift and lower the screen brightness

Why It Matters: 3 Effects of Blue Light on Sleep

  1. Melatonin Suppression: Blue light reduces melatonin by up to 55% with just 2 hours of use.

  2. Sleep Latency: Blue light can delay sleep by 1.5 hours.

  3. Sleep Quality: 90% of people who avoid screens before bed report better sleep quality and longer REM sleep phases.

Client of The Week - MG - Board Member

At 46 years old, this has been a life-changing transformation

That’s it for today,

Until next week!

P.S. When you’re ready, here are a few things that might help:

Want to fix your posture for free? Go here
Want to learn to build muscle and lose visceral fat for free? Go here
Want to connect with me 1-1 to see if I can help you? Go here

Reply

or to participate.