Why Greyscale Is One of the Easiest Ways To Reduce Stress

by | Nov 23, 2025

A tiny change with big nervous system benefits, and suddenly the world around you will feel more vibrant, colourful, and alive.

Most people don’t realize how much their phone overstimulates their brain.

The colours, the brightness, the red notification bubbles, the constant movement on social media – all of it triggers tiny dopamine spikes that keep you scrolling and leave your nervous system activated, tense, and tired.

Switching your phone to greyscale turns everything black-and-white, and the impact is surprisingly powerful.

Here’s why it works and how it can help you feel calmer almost immediately.

Why Greyscale Helps Your Brain and Nervous System

1. It reduces dopamine spikes

Your brain releases dopamine when it sees bright colours, movement, and notifications.
Greyscale removes the visual “reward,” which naturally reduces cravings to check your phone.

2. It makes social media less addictive

Apps like TikTok, Instagram, YouTube and Facebook rely on colour to hook you.
When the colour disappears, the urge to scroll drops dramatically.

3. Notifications stop feeling urgent

The red bubbles and coloured icons are designed to trigger your attention.
In greyscale, they look neutral, meaning your brain doesn’t react as strongly.

4. Your nervous system stays calmer

Less stimulation means fewer stress signals.
You feel more grounded, less jumpy, and more in control of your attention.

5. You sleep better

Using greyscale at night helps your brain wind down because the visual noise disappears.
Many people fall asleep faster simply by activating greyscale in the evenings.

6. It makes you more present

With your phone feeling less “rewarding,” you naturally look up more.
You feel more connected to your environment and less pulled into distraction.

7. It breaks the habit loop without forcing anything

You don’t have to fight yourself.
Your phone simply becomes less tempting – which makes healthier habits easier.

How to Use Greyscale for Maximum Benefit

  • Turn it on in the evenings to help your body settle – especially right before bedtime if you have to use your phone
  • Keep it on during your workday to stay focused
  • Use it anytime you want to scroll less without willpower
  • Combine it with Do Not Disturb for ultra-calm evenings
  • Try it for 24 hours to feel the difference in your mood and mental clarity

Even a few hours a day can reset your relationship with your phone.

How To Turn On Greyscale

(Instructions for both iPhone and Android)

iPhone

Basic Setup

  1. Go to Settings
  2. Tap Accessibility
  3. Tap Display & Text Size
  4. Tap Colour Filters
  5. Turn on Colour Filters
  6. Select Greyscale

Quick Toggle (recommended)

  1. Follow the steps above first
  2. Go to Settings > Accessibility
  3. Scroll down and tap Accessibility Shortcut
  4. Select Colour Filters
  5. Triple-click your side button to turn greyscale on or off instantly

Android

(Menu names vary slightly depending on phone model.)

Option 1 – Digital Wellbeing

  1. Settings
  2. Digital Wellbeing & parental controls
  3. Bedtime mode / Wind Down
  4. Turn on Greyscale
  5. Set your preferred schedule

Option 2 – Accessibility

  1. Settings
  2. Accessibility
  3. Colour correction
  4. Turn it ON
  5. Select Greyscale or Monochromacy

Option 3 – Quick Settings Tile

  1. Swipe down twice to open Quick Settings
  2. Tap Edit or the pencil icon
  3. Look for Greyscale or Bedtime mode
  4. Drag it into your active tiles
  5. Tap it anytime to toggle

Your nervous system wasn’t designed for constant stimulation, notifications, and digital noise. Greyscale is a tiny doorway back to calm… a soft reminder that you’re allowed to take up space in your own life again.

Try it for one evening and notice how your body responds.
Maybe you breathe deeper. Maybe you scroll less. Maybe you feel a little more like yourself.

Small changes create big shifts, especially when they support your peace.

You’ll be amazed at how much brighter and more beautiful the real world feels after using greyscale – your brain actually becomes more attuned to natural colour, light, and pleasure once it’s not constantly flooded by phone stimulation.

“Sometimes the world becomes more beautiful the moment we slow down enough to notice it.”