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Experiment 3

Avoid untimely blue light

What does it involve?

Protect and prolong the natural space and autonomy which you have when you wake by delaying the first moment when you engage with your devices.

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Why do it?

  • Protect your circadian rhythm by reducing exposure to blue light in the evenings, which can cause the equivalent of up to 1.5 hours of jet lag.
  • Help identify when you are working later than intended—when you notice your screen colour shifting it acts as a good reminder to stop.
  • Start your evenings in a calmer mental state instead of the ‘wired’ sensation which is a result of unnaturally sustained alertness.

How does it work?

  1. Identify how to access the blue light filter on your different devices, and if you can’t then install a free app like f.lux to manage it for you.
  2. Activate the filter using a ‘sync to sunrise’ setting so that it automatically gradually shifts your screen to red at night.
  3. Make a resolution not to switch it off, even if watching a movie where the colours may feel a bit off, and observe the impact on your sleep.


Observing the impact of this can take some time, especially as the filters usually fade in gradually over a period of hours. Try momentarily turning the filter off late at night and observe the impact of the blue light on your body and your levels of alertness. If your work depends on seeing accurate colours then you can disable the filter for periods of time, or try and schedule colour work for earlier in the day.