macOS Big Sur: reduce white?

in macOS

I have problems looking at Big Sur due to all the white colors on my external monitor. This wasn’t a problem in Catalina. I don’t like dark mode at all but I also have problems with my eyes after surgery looking at very bright colors on monitors.
My iPhone has True Tone to make it less problematic to my eyes but my monitor does not.

Anyway I can pick a different shade?
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