Is life brighter when your phone is not? The efficacy of a grayscale smartphone intervention addressing digital well-being

In response to the growing public concern about digital well-being, many tools have been developed for individuals to reduce their screen time. An understudied but promising self-nudge intervention is turning off smartphone screen colors (i.e., grayscaling). Since a grayscale setting is available on all smartphones, it has the potential to be an easily implemented intervention. The main aim of the current study was to assess the efficacy of a grayscale intervention by addressing its effects on both objective smartphone behavior as well as on daily subjective indicators of digital well-being. Participants’ smartphone use was tracked for 2 weeks ( N = 84). The first week served as a baseline measure, followed by a 1-week grayscale intervention. Findings indicate that daily screen time was significantly reduced by 20 min, yet the daily number of phone unlocks did not change, suggesting deep-rooted checking habits. Moreover, grayscaling improved perceived control over one's smartphone use, and reduced perceived overuse, online vigilance, and stress, but did not affect productivity or sleep quality. Overall, findings indicate that grayscaling is an effective strategy to reduce screen time and improve digital well-being.