The mobile phone, this wonderful tool, which is also a real opium powerhouse (and our adult security blanket). Having been addicted for a long time, I’ve managed over the years to break free and better manage my consumption. Fa be it from me to say that I do more interesting things now that I’m not scrolling on my phone, but I feel better when I’m not.
Beyond the first measure, which consists of disabling all notifications (except for calls and SMS, for me) and setting usage time limits, here are some re advanced tips to regain control of your smartphone.
1. Switch the screen to black & white.
Bright colors stimulate the brain and encourage you to spend more time on your phone. Switching your screen to black and white is really great. It makes you take a step back from everything you’re looking at. It’s a little disorienting at first, but I assure you it’s even more disorienting when you switch back to color. There are two methods . Many phones already offer a “grayscale” mode, often found in the accessibility menu, but it’s easy to disable. On my Android phone, for example, it’s located next to airplane mode. I often use black and white mode in the evening when I want to read an article on my phone in bed. For a more drastic solution —and therefore one that’s harder to disable—activate “grayscale” mode in your phone’s developer options. Developer mode is a bit hidden, but activating it is still very simple. I recommend doing a quick Google search to find the procedure specific to your model. And if you need a more detailed tutorial, just let me know! You’ll see, it really changes the way you use your smartphone.
2. Use a minimalist interface.
When you have fewer icons in front of you, you’re less tempted to click everywhere. A minimalist phone helps you focus on what’s important rather than getting distracted by a flood of apps. On Android, I ususe fore Launcher. The free version is already very good, and the Pro version only costs a few euros. On iPhone, I found Nimalist Launcher, which seems to do the same thing and is well-rated.
3. One Sec, the app to break bad habits.
In the introduction, I said that the phone is our adult security blanket. We take it out of our pocket and, without thinking, almost mechanically, we scroll through our notifications — especially when we’re bored or uncomfortable. A real security blanket. One Sec is an app that makes you wait before opening an addictive app (Instagram, TikTok, Reddit, etc.). The principle is simple: introduce a waiting period to give you time to think: Do I really want (or need) to open this app? Similar to OneSec, I just discovered Ascent, which I find much more comprehensive. It’s truly the app I wish I had created. Its goal is really to help you become more aware of your phone usage and help you build good habits.
4. Uninstall unnecessary apps
The best way to resist temptation is not to have it readily available. Try uninstalling the apps you use most often for a day. If you then experience significant discomfort, a sense of loss, or an unpleasant feeling, it’s probably proof that it was a good idea. I often uninstall apps I use too much without even thinking about it. In fact, now, before going on vacation, I delete everything unnecessary.
5. Understanding the mechanisms of digital addiction.
By learning about how algorithms, notifications, and reward loops work, you will become more aware and better equipped to resist digital traps . For example, watch the documentary The Social Dilemma on Netflix, which explains these issues very well.
