3 Steps to Minimize Digital Fatigue
Staring at screens all day, whether on your phone, laptop, or tablet, can leave you feeling unmotivated and like the workday never ends. Here are three effective steps to get your eyes away from those screens and reclaim your life!
What is Digital Fatigue?
Also known as zoom fatigue and technology fatigue, Digital Fatigue is a form of mental exhaustion caused by extensive screen exposure. This phenomenon may sound crazy or even made up to some, but it’s worth noting the average user spends 6 to 7 hours per day looking at some kind of screen.
That equals 2,190 hours per year, on the low end, or at least 90 full days! Picture yourself staring at your phone, work computer, tablet, or even your high-tech refrigerator for 90 days straight!
It’s no small wonder that many people today are starting to feel the side effects of digital fatigue. Users have reported feeling burnt out at work, low motivation, and a loss of morale. Luckily, there are ways to combat digital fatigue. And it all starts with baby steps.
Step 1: Switching Off 100%
As hard as it may seem to really commit, “switching off” from work mode into relax mode is an effective way to prevent the buildup of digital fatigue. That means turning off your work phone, muting your work email, and even leaving the company laptop at the office.
By drawing a clear line in the sand of when the workday ends and your personal life begins, you can drastically limit the amount of time spent staring at a screen full of spreadsheets, progress reports, and budget approvals.
Switching off also works wonders for your work-life balance. Once you grow used to it, you can fully enjoy holidays and weekends spent away from the office. The less time spent in your company email on a Saturday morning equals more time enjoyed with family and friends. Not to mention, it’s a welcomed rest for your eyes.
Step 2: Set Digital Boundaries
Work isn’t the only time we spend looking at screens. Doomscrolling is an unfortunate term recently added to our vocabulary. It’s the act of spending excessive amounts of time scrolling on your mobile device from post to post, often featuring depressing or generally useless content.
We’ve all laid up at night, scrolling TikTok or Instagram, unable to fall asleep without having “seen everything.” One way to improve your doomscrolling and consequent digital fatigue is to set digital boundaries. A digital boundary dictates how much time you can spend looking at screens daily.
These boundaries will differ per person, but if you have a screen-heavy job, then it’s a good idea to set boundaries on your personal screen time. Or even work with your superiors to initiate “screen breaks” throughout the workday to cut back on screen time.
Another practical way to approach digital boundaries is to set user limits within the apps you frequent most. For instance, you could set a limit of no more than 30 minutes a day spent on social media before an alert pops up and tells you it’s time to put the phone down.
Step 3: Invest in Screenless Hobbies
It’s easy to fall into the habit of spending all day looking at a screen at work and then feeling like you can only relax at home by watching TV, playing video games, scrolling social media, etc. And while many beneficial hobbies do require a screen, your eyesight and mental health deserve a break as well.
Now, the suggestion isn’t simply to go outside and “touch grass” but rather invest in hobbies that either don’t require a screen at all or the screen can be replaced. For instance, if you enjoy cooking, try listening to a recipe walkthrough using your headphones instead of watching the video. The same can apply to loads of activities, everything from crocheting to painting.
Another great option is to add physical activity to your “screen detox.” A simple walk outside instead of 30 minutes of doomscrolling is great. Or you could pick up running, cycling, swimming, climbing, frisbee golf… really anything that has you put your phone aside, close the laptop, or turn off the TV.
Benefits of Minimizing Digital Fatigue
There are countless benefits to limiting digital fatigue. Some are physical, like reduced eye strain and overall tiredness or improved energy, while others are mental. They include more motivation, improved focus, and even better productivity at work.
Then there’s your work-life balance. Picture how much more you’d enjoy your summer holiday if you never had to look at your work email. You could even pick up a new sport or hobby that sees you spending more time in nature and meeting new friends.
There is so much to gain by quitting doomscrolling and minimizing digital fatigue, both on the job and in your personal life. Just imagine everything you would do with those extra 90 days every year!
