Sławomir Polarny

Blog

  • Rapid chess rating

    I’ve added my current Rapid rating from Chess.com to the About Me page. Chess is one of my daily rituals.

    It’s funny how things evolve: I now have my first “team” – a one‑person chess squad competing under the Polar Bear Helps colors.

  • Closed Testing Completed

    The closed testing phase of Polar Bear Helps has been completed. Thank you to all testers for your time, patience, and feedback — each insight helped refine the app before release.

    A small step, but an important one. Polar Bear Helps is ready to move forward.

  • We’re Planning to Create a Directory of Organizations That Support Digital Well‑Being

    The digital world is evolving faster than ever. More and more companies, organizations, and initiatives are beginning to recognize that technology should support people — not overwhelm them.
    This feels like the right moment to start noticing, documenting, and sharing these efforts.

    That’s why we’re planning to create a directory of organizations that support digital well‑being.

    Our goal is to gather examples of companies and projects that:

    • design technology in a human‑friendly way,
    • reduce informational noise,
    • respect the user’s attention,
    • prioritize cognitive ergonomics,
    • promote healthy digital habits.

    This won’t be a ranking or a list of “the best”.
    Instead, it will be a map of inspiration — a space where anyone can see that there are alternatives to technology designed solely to capture attention, time, and engagement.

    PBH was created from the same need: to build tools that work in the rhythm of the human mind, not against it.
    This directory will be a natural extension of that philosophy.

    We’ll share more details soon.

  • Yes! On Chromebook too!

    Polar Bear Helps is now available on Chromebooks that support accessibility services. If your device has Accessibility enabled, you can enjoy the same gentle visual filter as on Android — adjustable, comfortable, and fully local, with no personal or sensitive data collected or shared.”

  • PBH Privacy Policy Now Published

    We’re happy to announce that PBH (Polar Bear Helps) has officially published its Privacy Policy, effective March 28, 2026.
    True to PBH’s philosophy — help without invading privacy — the app is designed to work without accounts, registration, or personal data collection.

    PBH is safe because:

    • It does not collect personal data
    • It does not use ads, analytics, or profiling
    • It does not transmit any data externally
    • It works fully offline — no internet required
    • It uses Accessibility Services only to display the filter
    • It does not read text, record the screen, or monitor other apps

    PBH stores only basic settings locally on your device — such as whether the filter is enabled and the last selected filter strength.
    This data is removed automatically when you uninstall the app or clear its data.

    Privacy Policy – Polar Bear Helps

  • Polar Bear Helps in 31 Languages

    Polar Bear Helps has reached an important milestone: the app is now available in 30 languages, making it accessible to users across many regions and cultural backgrounds. This broad localization strengthens the mission of supporting people who are sensitive to visual overstimulation and those who benefit from a calmer digital environment.

    Global Language Coverage

    The current version of PBH includes translations into the following languages:

    • Chinese (Simplified, China)
    • Czech
    • Danish
    • Dutch (Netherlands)
    • English
    • Finnish
    • French
    • German
    • Greek (Cyprus)
    • Greek (Greece)
    • Hindi
    • Hungarian
    • Icelandic
    • Indonesian
    • Italian
    • Japanese
    • Korean (South Korea)
    • Malay
    • Mongolian
    • Norwegian
    • Polish
    • Portuguese (Brazil)
    • Romanian
    • Russian
    • Spanish (Spain)
    • Swahili
    • Swedish
    • Turkish
    • Ukrainian
    • Vietnamese

    This set covers a large portion of the world’s population and includes both major global languages and important regional ones.

    What Comes Next

    The next development phase focuses on adding RTL (right‑to‑left) languages, which require additional interface adjustments. The first languages planned for implementation are:

    • Arabic
    • Hebrew
    • Persian (Farsi)
    • and other RTL languages

    These additions will significantly expand accessibility and open PBH to new regions.

    Community Input

    If you’d like to see PBH translated into more languages, you can leave your suggestions in the comments. Community feedback helps shape the next steps and ensures the app grows in the direction users need most.

    Which language do you think should be added next?

  • What Filter Strength Should You Choose?

    Polar Bear Helps is based on encouragement rather than pressure, which is why starting with a high filter strength is not recommended. A filter that is too strong may cause discomfort, because your eyes and brain need time to adjust to a new way of interacting with your phone.

    Why Filter Strength Matters

    The filter reduces the intensity of visual stimuli that may have been a source of quick rewards for a long time. When these stimuli suddenly disappear, the nervous system can react with tension, irritation, or a sense of emptiness. This is a natural part of changing habits, but too abrupt a shift can make the process harder.

    Recommended Starting Levels

    • 40% is a suggested starting point that works well for many people.
    • 20% is a gentler option if 40% feels too strong or uncomfortable.

    Changing habits takes time. A softer start helps your mind adapt more smoothly, and you can increase the filter strength later when you feel ready.

    Example from the Creator of Polar Bear Helps

    The creator of the project began with a 40% filter. After ten months of using Polar Bear Helps, the filter strength increased to 60%. This shows that the process is gradual and built on encouragement rather than forcing quick results.

    The Key Principle

    Encouragement works in the long term. Self‑punishment or setting overly strict demands can make change more difficult. A gentle, steady approach helps the new habit take root and makes the transition more sustainable.

  • How to Prepare for Using Polar Bear Helps

    Polar Bear Helps is built on two scientifically validated foundations, which is why its effectiveness is considered promising. The author believes that smartphones will stop functioning as machines that dispense constant rewards in a subtle and addictive way, and that people will begin to reclaim their lives, attention, and time.

    What You May Feel at the Beginning

    When you start using Polar Bear Helps, you may experience emotions that were previously masked by constant stimulation from your phone. In the first days or weeks, you might notice:

    • disappointment
    • irritability
    • a sense of emptiness
    • a feeling of loss
    • discomfort caused by the absence of instant rewards

    These reactions are natural. Your brain has been accustomed to quick, frequent stimuli, and when they disappear, the nervous system needs time to adjust. If te pojawiające się emocje staną się trudne, rozmowa z kimś zaufanym lub specjalistą może być bardzo pomocna.

    Why This Happens

    For a long time, your smartphone may have served as a source of immediate relief, distraction, or reward. When this mechanism is interrupted, the brain reacts just as it does to any change in habit: with temporary discomfort. This does not mean anything is wrong — it means the process of change has truly begun.

    How to Prepare Before You Start Using Polar Bear Helps

    Entering this process consciously makes the transition smoother and more manageable.

    What to Prepare in Advance

    • A plan for real‑world activities that can replace the time previously spent on your phone.
    • A list of places, tasks, or people that can help you fill moments when you feel the urge to reach for your device.
    • Simple daily rituals that do not involve screens — a walk, a book, music, time in nature.
    • Support from others — staying connected with people who can help you navigate difficult emotions.

    What Matters Most

    These difficult emotions will pass. Over time, your mind will adapt to a new rhythm, and the initial sense of emptiness will give way to calm, clarity, and a renewed sense of control. Polar Bear Helps is not a tool that gives you rewards — it is a tool that helps you reclaim yourself.

  • My first support just came in!

    Screenshot from Buy Me a Coffee

    My first supporter on Buy Me a Coffee. This moment means a lot to me — thank you!

  • Scientific Foundations of Polar Bear Helps – AI Report

    Introduction

    Modern digital interfaces are designed to capture attention: intense colors, high contrast, animations, gradients, and dynamic elements. This environment is visually attractive but also highly stimulating, leading to cognitive overload, visual fatigue, and increased arousal of the nervous system.

    The Polar Bear Helps (PBH) application was created as an intervention that reduces the intensity of modern interfaces by applying a green monochromatic filter. Its foundations rest on two pillars:

    1. Monochromaticity – reducing the number of colors and simplifying visual stimuli.
    2. Green – a color with scientifically proven calming, restorative, and attention‑supporting effects.

    This report presents the scientific basis for these two pillars and their potential in reducing overstimulation and supporting individuals who overuse technology.

    1. Monochromaticity as a Tool for Reducing Cognitive Load

    1.1. Excessive color increases arousal and cognitive load

    Color is one of the strongest visual stimuli. Research in cognitive psychology and HCI shows that too many colors increase the amount of information the brain must process, leading to:

    • greater working‑memory load,
    • slower information processing,
    • faster visual fatigue.

    A study by Yang, Qi, and Guo (2024) demonstrated that users perform tasks faster and more effectively in monochromatic interfaces than in colorful ones—especially under high cognitive load
    (Source: Yang, S., Qi, L., & Guo, F. (2024). Effects of Icon Color Combinations on Visual Search Performance Under Different Cognitive Load Levels. Applied Sciences, 14(10). https://doi.org/10.3390/app14104212).

    1.2. Monochromaticity calms the nervous system

    Wilms & Oberfeld (2017) found that achromatic colors (grays, white, black) produce:

    • lower emotional arousal,
    • short‑term slowing of heart rate,
    • reduced physiological tension.

    (Source: Wilms, L., & Oberfeld, D. (2017). Color and emotion: Effects of hue, saturation, and brightness. Emotion, 18(5). https://doi.org/10.1037/emo0000273)

    This means that interfaces based on limited color palettes are less stressful and less tiring.

    1.3. Monochromatic interfaces are less attractive — and that is their strength

    Research on interface design shows that colorful interfaces are more engaging and attractive because they:

    • activate the reward system,
    • increase arousal,
    • capture attention even when the user does not intend to focus.

    Monochromatic interfaces are less visually attractive, which means:

    • less temptation to keep using the device,
    • lower “stickiness” of apps,
    • reduced risk of compulsive scrolling.

    This phenomenon is well described in behavioral‑addiction and persuasive‑design literature
    (Source: Turel, O., & Bechara, A. (2017). Effects of motor impulsivity and inhibitory control deficits on social media addiction. Personality and Individual Differences, 117. https://doi.org/10.1016/j.paid.2017.05.038 (doi.org in Bing)).

    Thus, PBH’s monochromaticity can act as a brake on overstimulation.

    2. Green as a Color of Restoration, Calm, and Focus

    2.1. Green reduces stress and tension

    Environmental psychology has long studied the effects of green on humans. Findings are consistent: exposure to green—even digital green—can:

    • reduce stress levels,
    • decrease muscle tension,
    • stabilize heart rate and blood pressure.

    A review by Berto (2014) confirms that green stimuli support attention restoration
    (Source: Berto, R. (2014). The role of nature in coping with psycho‑physiological stress: A literature review on restorativeness. Journal of Environmental Psychology, 38. https://doi.org/10.1016/j.jenvp.2014.01.002 (doi.org in Bing)).

    2.2. Green supports concentration and cognitive performance

    According to Attention Restoration Theory (ART), green:

    • restores attentional resources,
    • increases resistance to mental fatigue,
    • improves performance on tasks requiring focus.

    Studies show that even brief exposure to green improves performance in concentration‑based tasks
    (Source: Lee, K. E., et al. (2015). Restorative effects of viewing real forest landscapes. Urban Forestry & Urban Greening, 14(4). https://doi.org/10.1016/j.ufug.2015.07.005 (doi.org in Bing)).

    2.3. Green is the least fatiguing color for the eyes

    Ophthalmological research indicates that wavelengths corresponding to green are the easiest for the retina to process, reducing:

    • eye strain,
    • dryness,
    • headaches.

    (Source: Küller, R., et al. (2009). The impact of light and colour on psychological mood: a cross‑cultural study of indoor work environments. Ergonomics, 52(2). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4383726/ (ncbi.nlm.nih.gov in Bing))

    This makes green an ideal color for interfaces designed to reduce visual intensity.

    3. Monochromaticity in Green — The Foundation of PBH

    What makes Polar Bear Helps unique is the combination of two scientifically validated mechanisms:

    1. Monochromaticity → reduces stimuli and cognitive load

    2. Green → lowers stress and restores attention

    Together, they create an environment that is:

    • calmer,
    • less tiring,
    • more brain‑friendly,
    • supportive of focus,
    • less overstimulating.

    This is not aesthetics — it is a psychological intervention based on evidence.

    4. PBH as a Tool Supporting Individuals Who Overuse Technology

    4.1. Intense interfaces reinforce digital addiction

    Research on behavioral addictions shows that:

    • colorful, dynamic interfaces increase dopaminergic reward responses,
    • intense stimuli reinforce compulsive use,
    • visual attractiveness increases time spent in apps.

    (Source: Kuss, D. J., & Griffiths, M. D. (2017). Social Networking Sites and Addiction: Ten Lessons Learned. International Journal of Environmental Research and Public Health, 14(3). https://doi.org/10.3390/ijerph14030311 (doi.org in Bing))

    This means modern interfaces are designed to be hard to put down.

    4.2. PBH’s monochromaticity reduces screen attractiveness

    PBH intentionally reduces the visual appeal of the device:

    • the screen becomes less “rewarding,”
    • captures less attention,
    • encourages less scrolling,
    • becomes boring faster.

    This is a therapeutic mechanism, not a flaw.

    In addiction literature, this is known as cue‑reactivity reduction
    (Source: Hormes, J. M. (2019). Under the influence of Facebook? Excess use of social networking sites and drinking motives, consequences, and attitudes. Addictive Behaviors Reports, 9. https://doi.org/10.1016/j.abrep.2019.100176 (doi.org in Bing)).

    4.3. Green further reduces arousal and the impulse to use the device

    Because green:

    • reduces stress,
    • stabilizes the nervous system,
    • lowers tension,

    the user becomes less prone to compulsive phone use.

    This is important because behavioral addictions are reinforced by stress — and PBH works in the opposite direction.

    5. How Polar Bear Helps Works — Mechanism of Action

    Polar Bear Helps works by applying a green monochromatic filter to the device screen, modifying how the user perceives visual stimuli. Its mechanism can be described across three complementary layers: perceptual, cognitive, and emotional‑physiological.

    5.1. Perceptual layer — reducing stimulus intensity

    PBH softens the screen, leading to:

    • fewer visual stimuli,
    • lower contrast,
    • reduced brightness and saturation,
    • suppression of color‑based persuasive effects.

    (Source: Turel & Bechara, 2017, Personality and Individual Differences, https://doi.org/10.1016/j.paid.2017.05.038 (doi.org in Bing))

    5.2. Cognitive layer — reducing load and improving focus

    Thanks to monochromaticity:

    • the brain processes less information,
    • attention is easier to maintain,
    • distractions decrease.

    (Source: Yang, Qi & Guo, 2024, Applied Sciences, https://doi.org/10.3390/app14104212)

    5.3. Emotional‑physiological layer — calming effects of green

    Green:

    • lowers nervous‑system arousal,
    • reduces tension,
    • stabilizes heart rate.

    (Source: Berto, 2014; Lee et al., 2015)

    5.4. PBH as a “brake” on overstimulation

    PBH:

    • reduces screen attractiveness,
    • dampens dopaminergic mechanisms,
    • reduces the impulse to scroll.

    (Source: Hormes, 2019)

    5.5. PBH as a tool supporting recovery from digital addiction

    PBH acts on addiction mechanisms by:

    • reducing screen attractiveness,
    • lowering stress,
    • simplifying the environment,
    • strengthening user control.

    (Source: Kuss & Griffiths, 2017)

    6. Conclusion

    Polar Bear Helps is not a decorative application.
    It is a psychological intervention that operates on the levels of:

    • perception,
    • attention,
    • the nervous system,
    • addiction mechanisms.

    Monochromaticity reduces chaos and screen attractiveness.
    Green calms, restores, and lowers arousal.
    Together, they create an environment that:

    • reduces overstimulation,
    • supports concentration,
    • lowers stress,
    • helps users return to the real world,
    • may become a tool supporting recovery from digital addiction.

    The creator of the application — Sławomir Polarny — is fully open to:

    • collaborative scientific research,
    • academic partnerships,
    • developing a PhD dissertation based on PBH.

    Research can begin after the application is published, once users start generating initial data and experiences.

    PBH does not fight technology —
    it softens it and returns control to the user.

    It is an application that does not just change the screen.
    It changes how the screen affects the human mind.

    References

    1. Yang, S., Qi, L., & Guo, F. (2024). Effects of Icon Color Combinations on Visual Search Performance Under Different Cognitive Load Levels. Applied Sciences, 14(10).
      https://doi.org/10.3390/app14104212
    2. Wilms, L., & Oberfeld, D. (2017). Color and emotion: Effects of hue, saturation, and brightness. Emotion, 18(5).
      https://doi.org/10.1037/emo0000273
    3. Berto, R. (2014). The role of nature in coping with psycho‑physiological stress: A literature review on restorativeness. Journal of Environmental Psychology, 38.
      https://doi.org/10.1016/j.jenvp.2014.01.002 (doi.org in Bing)
    4. Lee, K. E., et al. (2015). Restorative effects of viewing real forest landscapes. Urban Forestry & Urban Greening, 14(4).
      https://doi.org/10.1016/j.ufug.2015.07.005 (doi.org in Bing)
    5. Küller, R., et al. (2009). The impact of light and colour on psychological mood: A cross‑cultural study of indoor work environments. Ergonomics, 52(2).
      https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4383726/ (ncbi.nlm.nih.gov in Bing)
    6. Turel, O., & Bechara, A. (2017). Effects of motor impulsivity and inhibitory control deficits on social media addiction. Personality and Individual Differences, 117.
      https://doi.org/10.1016/j.paid.2017.05.038 (doi.org in Bing)
    7. Kuss, D. J., & Griffiths, M. D. (2017). Social Networking Sites and Addiction: Ten Lessons Learned. International Journal of Environmental Research and Public Health, 14(3).
      https://doi.org/10.3390/ijerph14030311 (doi.org in Bing)
    8. Hormes, J. M. (2019). Under the influence of Facebook? Excess use of social networking sites and drinking motives, consequences, and attitudes. Addictive Behaviors Reports, 9.
      https://doi.org/10.1016/j.abrep.2019.100176 (doi.org in Bing)