Nowadays, when digital gadgets have almost replaced us in our day-to-day activities, the boundaries between connection and exhaustion have started to blur. Starting from morning emails and virtual meetings to scrolling through social media and night-time watching, our professional and private activities are dominated by screens. Although the technology has definitely brought us great opportunities in terms of increasing our productivity and improving communication, it has also brought one of the issues that is not being paid attention to much: digital fatigue.
Today, the contemporary workforce, students, entrepreneurs, and even kids are spending more and more time in front of screens. Consequently, physical, mental, and emotional exhaustion that occurs due to continuous contact with digital technologies has become an important health issue. Knowing the effects of digital fatigue and taking conscious screen breaks might be the best approach to wellness.
What Is Digital Fatigue?
Digital fatigue is a condition that causes people to feel tired mentally and physically after using their computers, smartphones, tablets and other devices for long periods of time. Common symptoms include:
Eye strain and blurred vision
Persistent headaches
Neck, shoulder, and back pain
Mental exhaustion and brain fog
Difficulty concentrating
Reduced productivity
Increased irritability and stress
Sleep disturbances
Although each symptom on its own may not seem like much, collectively they can really cause issues with not only your health but productivity also.
Why Is Digital Fatigue Becoming More Prevalent?
In recent years we have seen a surge in the amount of screens we use. Remote working, hybrid working, online learning and digital entertainment have caused us to look at screens more than ever.
There are many reasons why digital fatigue is becoming more prevalent:
Constant Information
Throughout the day we receive a vast amount of emails, alerts, messages, adverts and updates. Our brain is constantly receiving new information which can cause our brain to become fatigued.
Lack Of Exercise
After looking at screens for long periods of time we tend to sit down for long periods of time. Blood flow will be reduced due to sitting for hours.
Multitasking
Modern technology encourages us to constantly switch between different apps, tabs and communication. Studies have shown that too much multitasking can cause stress and reduce our cognitive function.
Digital Dependence
Many people rarely take a break. Workspaces have become 24/7 thanks to smartphones. This means we are constantly being notified of something.
A key thing to note is whilst we are constantly connected, we are not always productive. Constant digital interaction can cause our brain to become less effective.
Science Behind Screen Fatigue
Staring at screens can cause our eyes to constantly focus and become strained. This can cause what is commonly known as Computer Vision Syndrome(CVS) or Digital Eye Strain.
Our brain becomes over stimulated. We feel the need to focus on every alert, beep and update we receive. Unlike traditional tasks we are constantly stimulated.
Effects On Our Brain
Reduced attention span
Mental fatigue
Lower memory retention
Increased decision-making exhaustion
Elevated stress levels
This can affect our productivity and relationships.
Why Taking Screen Breaks Are Beneficial
Taking regular screen breaks is essential for our health and productivity.
Benefits of Regular Screen Breaks
Improved Eye Health
Taking short breaks from screens will help our eyes muscles relax.
Improved Concentration
Taking a break will help our concentration.
Reduce Stress
Taking breaks will give our brain a break.
Improved Creativity
Creativity often comes from taking a break.
Improved Physical Health
Standing up, stretching and moving can help reduce tension in our muscles.
Key Fact
Often taking short planned breaks can increase our productivity.
Tips To Help Reduce Digital Fatigue
20-20-20 Rule
One of the best things you can do for your eyes is every 20 minutes look at something 20 feet away for 20 seconds. This will help our eyes muscles relax.
Plan Time Away From Screens
Try to set aside small chunks of the day doing something that doesn’t involve any devices. This could be:
Reading a physical book
Taking a walk
Stretching exercises
Meditation
Face-to-face conversations
Limit Notifications
Turn off any unecessary notifications. Set times to check your emails/messages.
Take A Break
Get up every hour and take at least 5 minutes to walk/stretch.
Limit Late Night Screen Time
Too much screen time at night can cause issues with our sleep. Try to limit the amount of time you use your devices before bed.
Creating A Healthier Future With Technology
Technology is not the enemy. It is one of the most powerful tools we have as humans. It is how we interact with technology that causes issues. As we begin to use more digital platforms we must start to create healthier habits. Organisations are beginning to understand the issues caused by digital fatigue and are encouraging employees to focus on well-being, have flexible times and healthier meetings. However, it starts with us. Taking control of our screen time and taking regular breaks.
Final Thoughts
Digital fatigue is one of the main health issues we face in modern times. With everything rewarding us for being constantly connected, knowing when to take a step back is a valuable skill. By understanding the signs of screen fatigue and taking planned breaks from our screens we can improve our concentration, productivity, mental health and create a better balance in our lives.
