going GrEyscale: Reclaiming Your Time from Your Phone
Modern life pulls us in so many directions, and our phones are often at the centre of it all. They’re designed to be addictive, leveraging bright colours, endless notifications, and dopamine-driven rewards to keep us glued to the screen. And let’s be honest—it works. But at what cost?
For many of us, our phones have become a reflex. We scroll through apps and feeds that promise connection and entertainment, but instead, hours slip away into the digital void, leaving us feeling disconnected, distracted and, at times, even distressed. Yet, as our thumbs scroll endlessly, our minds can pay the price and we’re often left feeling more drained than fulfilled.
As part of Rough North’s Mind compass point, I want to explore some of the ways we might begin reclaim our attention and find more balance. This isn’t about demonising technology—it’s an amazing tool; no one can deny that. Instead, it’s about making subtle, intentional changes that help us reconnect with the stuff that really matters.
In this blog post, I’ll share some ways to reduce the grip our phones have on us—not by abandoning them entirely, but by intentionally reclaiming our time, focus, and peace of mind. And, it can start with something as simple as turning your phone to greyscale.
The Dopamine Trap: Why Our Phones Hijack Our Attention
If you’ve ever picked up your phone to check a text and found yourself still scrolling 30 minutes later, you’re not alone—and it’s not your fault. Social media and smartphone apps are carefully engineered to keep us hooked. They tap into our brain’s reward system, delivering dopamine hits every time we see a notification, get a like, or scroll to the next vibrant, eye-catching post. These hits feel good in the moment, but over time, they can leave us feeling burnt out, distracted, and even anxious.
As a teacher of secondary school students, I’m already well aware of the negative effects it has. Yet, as I listened to Nate Hagens’ podcast with guest Audrey Tang, Digital Democracy: Moving Beyond ‘Big Tech’ to Save Open Societies, I was struck by the idea that our culture is suffering from a “dopamine hangover.” We’re overstimulated, over-connected, and yet often unfulfilled.
Tang explains the concept of the product market trap: social media platforms are designed to be addictive, and even when we recognise the harm, it’s hard to leave. FOMO (fear of missing out) keeps us tethered to the apps, even when they no longer serve us. Nate Hagens goes on to describe our society as "fried" on dopamine, endlessly chasing stimulation while starving for deeper, more meaningful experiences—those that foster serotonin and oxytocin instead of fleeting, temporary highs.
This constant pursuit of dopamine not only exhausts our minds but also pulls us away from the present moment, from the people around us, and even from ourselves. It’s no wonder so many of us feel perpetually distracted and overwhelmed.
The podcast was a useful reminder—one I think we can all benefit from—about how we use our phones and the role they play in our daily lives.
Are you using it intentionally? Or, are you just feeding the hamster wheel of mindless scrolling?
Take Stock of Your Screen Time
Before making any changes, take a moment to reflect. Open your phone’s settings and check your average daily screen time (most smartphones track this automatically). Pay attention to where you’re spending the most time. Is it social media? News apps? Games?
This awareness is a crucial first step. It’s not about judgment but about understanding where your time and energy are going.
Once you have a clearer picture, you can set small, realistic goals to reduce your screen time. Maybe it’s cutting back by 30 minutes a day, or maybe it’s limiting usage to specific times. The goal isn’t perfection—it’s progress.
The Power of Greyscale
One simple yet powerful strategy highlighted by Audrey Tang, a digital pioneer and advocate for mindful technology use, is turning your phone to greyscale. This small change can help you step off the dopamine hamster wheel.
By desaturating your phone’s colours, you remove that visual lure and bright, vivid hues that make apps and notifications so irresistible. This can help break the cycle of dopamine-driven behaviours. Suddenly, your phone feels less like a shiny object and more like a simple tool.
Here’s how to do it:
Go to your phone’s settings.
Search for colour filters or accessibility settings.
Turn on greyscale mode.
This small change can make a big difference. When your phone is no longer more colourful than the world around you, it becomes less enticing. You may find it easier to put your phone down and shift your focus to what really matters to you.
It might feel strange at first, but try it for a week. You’ll notice fewer impulsive grabs for your phone and a clearer sense of focus.
Some Other Stuff to Try
While checking your screen time and turning your phone to greyscale is a great starting point, here are a few other strategies you can also try:
Declutter Your Home Screen: Move social media apps off your first screen—or better yet, delete them (even if just temporarily). Making them harder to access can reduce the temptation to mindlessly open them.
Turn Off Non-Essential Notifications: Constant pings and banners are designed to interrupt your focus. Turning them off gives you control over when you engage with your phone and can help create a calmer, less reactive relationship with your phone.
Schedule Phone-Free Time: Set specific times of the day to put your phone away. For example, no phones during meals or an hour before bed can be a great start.
Experiment with Breaks: Take a 24-hour phone break or a “social media sabbatical.” See how it feels to step away, and notice what comes up in the space you’ve created.
Temporarily Delete Apps You Overuse: If you’re spending too much time on Instagram or TikTok, taking a break—even for a few days—can help you regain control. You can always reinstall them later if needed.
Reclaiming Peace of Mind
Reducing phone use isn’t just about reclaiming time—it’s about reclaiming your peace of mind. It’s about creating stillness in a world that constantly demands your attention, and it’s about reconnecting with your thoughts, your creativity, and the people and places that ground you.
Instead of chasing dopamine hits from your phone, seek out experiences that foster oxytocin and serotonin—the chemicals linked to connection, joy, and contentment.
These moments of connection—whether with yourself, others, or nature—offer a lasting sense of fulfilment, far beyond what a screen can provide.
Scott, Sully and I enjoying a little screen-free time.
An Invitation
This week, I invite you to reconnect with the Mind compass point by experimenting with your phone habits:
Check your screen time today.
Set one simple goal to reduce it.
Turn your phone to greyscale for a week and see how it feels.
As always, remember, this isn’t about perfection: it’s about small, thoughtful steps toward a more balanced, sustainable self.
What are you doing to tack Rough_North? Share your experience in the comments below or with someone close to you.
Let’s start a conversation about how we can reclaim our time, attention, and minds in an age of constant distraction.
