Defeat Phone Addiction.

Protect your Attention, Health and Sleep.

iOS Settings

🌤 True Tone

Settings → Display & Brightness → True Tone

Matches white balance to your surroundings for a more natural look.

🌙 Night Shift

Settings → Display & Brightness → Night Shift

Schedule 03:00 am–2:59 am for 24/7, move Color Temperature to More Warm.

🌓 Dark Mode

Settings → Display & Brightness → Dark

Uses darker backgrounds to reduce glare and eye strain.

🌡 Auto-Brightness

Settings → Accessibility → Display & Text Size → Auto-Brightness

Prevents overly bright screen in dim rooms.

🔆 Reduce White Point

Settings → Accessibility → Display & Text Size → Reduce White Point

Set between 50–80% for softer whites.

🎨 Color Filters

Settings → Accessibility → Display & Text Size → Color Filters → Grayscale

Adjust intensity to 60–80% grayscale for softer, less stimulating visuals.

✍ Bold Text

Settings → Accessibility → Display & Text Size → Bold Text

Easier reading without raising brightness.

🛑 Reduce Motion

Settings → Accessibility → Motion → Reduce Motion

Easier to break away, less seamless experience.

⏳ Limit Frame Rate

Settings → Accessibility → Motion → Limit Frame Rate

Caps at 60 Hz for less hyper-smooth visuals.

💤 Low Power Mode

Settings → Battery → Low Power Mode

Dims and slows display behavior slightly.

Take It Further

🛡 Matte Screen Protector

Diffuses light, reduces glare, softens sharpness.

👓 Amber Blue Light Glasses

Extra layer of blue-light filtering, use after dark or at least before bed.


📵 Turn Off Badges and Notifications

Declutter and prevent the device from stealing your attention.

Extreme Comfort Mode

Night Shift – 24/7, max warmth

Dark Mode – on

Reduce White Point – 80%

Color Filters – Grayscale – 80%

True Tone – on

Reduce Motion – on

Limit Frame Rate – on

Auto Brightness – on

Matte Screen Protector

Amber Blue Light Glasses

💡 Pro Tip: After setting this up, compare your phone to a friend’s. The difference will surprise you.

Android Settings

🌤 Adaptive Display or Auto White Balance

Settings → Display → Adaptive Display (or sometimes labeled Natural Tone or Auto White Balance)

Automatically adjusts color warmth to match ambient light—very similar to True Tone.

🌙 Night Light / Eye Comfort Shield

Settings → Display → Night Light (or Blue Light Filter / Eye Comfort Shield on Samsung devices)

Schedule it for 24/7 use and slide to the warmest setting to significantly reduce blue light output.

🌓 Dark Theme

Settings → Display → Dark Theme

Applies darker backgrounds system-wide to reduce glare and ease eye strain.

🌡 Auto Brightness

Settings → Display → Adaptive Brightness or Auto Brightness

Adjusts brightness automatically based on environment—learns your preference over time.

🔆 Extra Dim

Settings → Accessibility → Extra Dim (Android 12+)

Reduces brightness beyond the device’s normal minimum using an overlay—great for extremely dim environments.

🎨 Grayscale / Monochrome

Settings → Digital Wellbeing → Bedtime mode → Grayscale

or Settings → Accessibility → Color & Motion → Monochrome

Switches screen to grayscale for minimal visual stimulation.

✍ Bold Text

Settings → Accessibility → Font or Display → Bold Text

Enhances readability without needing to increase brightness.

🛑 Remove Animations

Settings → Accessibility → Remove Animations

Turns off animations and transitions—for a calmer, less “digital” feel.

⏳ Lower Refresh Rate

Settings → Display → Refresh Rate

Switch to 60Hz to reduce hyper-smoothness and overstimulation.

💤 Battery Saver

Settings → Battery → Battery Saver

Dims display and slightly slows visual effects.

Take It Further

🛡 Matte Screen Protector

Diffuses light, softens sharpness, and cuts glare.

👓 Amber Blue Light Glasses

Extra layer of blue-light filtering, use after dark or at least before bed.


📵 Turn Off Badges and Notifications

Declutter and prevent the device from stealing your attention.

Extreme Comfort Mode

Adaptive Display or Auto White Balance – on

Night Light / Eye Comfort Shield – 24/7, max warmth

Dark Theme – on

Extra Dim – on

Grayscale – on (around 80%)

Bold Text – on

Remove Animations – on

Lower Refresh Rate – 60 Hz

Auto Brightness – on

Battery Saver – optional

Matte Screen Protector

Amber Blue Light Glasses

💡 Pro Tip: Extra Dim + Grayscale at night makes your phone so unappealing you’ll be glad to set it down.