The Grayscale Shield
Turn your screen to grayscale. Color is a high-bandwidth signal that demands attention. Removing it makes the phone a utility rather than an addictive sensory trigger.
The Flicker Rate
A smartphone is a high-speed sensory injection. For a nervous system that struggles with input processing, five minutes of scrolling can feel like five hours of manual labor.
The Audio Anchor
If you must watch a video, listen to it first. Using your ears and eyes simultaneously is a heavy cognitive load. If you can understand it with just audio, do that.
The Physical Pivot
Use a different physical space for "Screen Time" and "Off Time." Never scroll in bed. The nervous system needs clear, physical environmental cues to transition into a rest state.
"The world is bigger
than
your glass screen."