A method to reduce screen time by 40% (Grayscale)

Hey there,

I hope you had a great weekend. Mine was awesome despite the heat. I met with one of my clients, Shaun, who is the Chief Legal Officer of a large corporation here in the UAE. Over breakfast, we discussed how we all use our smartphones too much—we all know this.

The average American spends three to four hours a day on their phone. We often make excuses, like “it’s for work,” but research shows that most phone pickups are not due to notifications like email alerts.

Before sleep, the typical night mode seems to me like the perfect excuse to keep using the phone. It's not about removing friction, but about reducing attractiveness.

Here are two methods to reduce screen time by 40%, according to studies:

1. Grayscale Mode

2. Night Shift (but only if you make this one adjustments

Certain colors can drive behavior more than others. Since the 1950s, research has shown that brighter colors are more stimulating and enjoyable. This is why most social media apps use bright colors and flashy lights to grab our attention.

Solution #1: The Science of Grayscale

Switching your screen to grayscale makes it less interesting. According to a study in The Social Science Journal, people find grayscale displays less stimulating and gratifying compared to colored displays.

In a study with 161 participants:

• Half switched their phones to grayscale for a week.

• The other half kept their phones in color.

Results:

• The grayscale group reduced their phone use by 40 minutes daily, from 255 to 217 minutes.

• The control group’s screen time increased by 15 minutes.

3 Devastating Effects of Blue Light Before Sleep (According to Science)

1. Melatonin Suppression:

   • Blue light from screens can suppress melatonin by about 22% after 2 hours of use before bed (Journal of Pineal Research).

2. Sleep Latency and Duration:

   • Using a smartphone before bed can increase the time it takes to fall asleep and reduce sleep duration. Blue light can suppress melatonin by up to 55% and delay sleep by 1.5 hours.

3. Sleep Quality:

   • According to the National Sleep Foundation, 90% of people who use devices before bed experience poor sleep quality. Those who avoid screens before bed have better sleep, waking up less and enjoying longer REM sleep phases.

Solution #2: Night Shift Mode: Is It Effective?

If you think Night Shift Mode is effective, I have bad news for you.

Studies suggest that the perceived benefits of "Night Shift" mode on iOS and Android might be a placebo effect. The mode alone has little impact on falling asleep unless screen brightness is also reduced to the lowest, most comfortable setting.

Combining "Night Shift" with low screen brightness can positively affect melatonin production. However, high brightness negates the benefits.

My Advice: Schedule a time for Night Shift to turn on automatically and adjust the color temperature. (Preferred)

Executive of the week

Rafael is a Group Chief Executive Officer who traded health for wealth. He struggled to build a routine that would fit his hectic schedule and constant travels. He was also suffering from persistent back pain due to sitting for long hours.

In six months, he lost 20 lbs and gained 3 lbs of lean mass while increasing productivity and focus, and setting his nutrition habits on autopilot. Oh, and we completely got rid of his back pain.

Here's how we did it:

• We focused on beginner-friendly antagonistic training over three sessions a week.

• We used one of my methods to burn fat as fuel.

• We incorporated mobility exercises twice a week guided by our mobility coach.

Our sleep coach assessed his circadian rhythms and chronotype, and we had him consult our posture expert to rearrange the ergonomics of his office and permanently get rid of his back pain.

Are you an executive who wants to increase energy, decrease pain and take back control of your health? Click this link to apply to work 1-1 with me

Until next time!

Diego Carrete

Chief Executive Officer @ FIT LIFE FZCO

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