Grayscale Mode: Does It Actually Work?
Whether switching your phone to grayscale reduces screen time, what the limited research shows, and why the intervention works for some people and not others.
Articles – page 2
Do Not Disturb as a Habit Tool
How Do Not Disturb mode can serve as a habit-change tool, what research on notifications and attention shows, and how to use it without missing anything important.
A Screen-Free Morning Routine
How to build a morning routine that does not start with the phone, what research on morning habits and routines shows, and why the first hour matters more than you think.
Deleting vs Keeping Apps: Which Actually Works?
Whether deleting apps is an effective strategy for changing phone habits, what research on environmental design and habit change shows, and when deletion helps and when it does not.
Scrolling When You Can't Sleep
Why people scroll when they can't sleep, why the phone makes the wakefulness worse, and what research on insomnia and screen use suggests you should do instead.
The Urge to Scroll When You're Bored
Why boredom triggers phone use, what research on boredom proneness and smartphone habits shows, and why tolerating boredom may be more useful than avoiding it.
Switching Between Apps as a Habit
Why people cycle between apps without a goal, what research on habitual checking and task switching shows, and how to notice the loop.
Social Media and Loneliness: The Research Is More Complicated Than You Think
What research shows about social media use and loneliness, why the relationship is more complex than 'social media makes you lonely,' and how the way you use it matters more than whether you use it.
The 'I'll Put It Down After This' Bargain
Why the promise to stop after one more video, post or episode never holds, what research on stopping rules and delay of gratification shows, and how to set a boundary that works.
Blue Light and Sleep: The Actual Evidence
What research actually shows about blue light from screens and sleep, why the effect is smaller than commonly believed, and what matters more.