It’s hard to unplug. Now that many people work from home, our lives are more intertwined with screens and technology than ever. After a long day of working or scrolling on social media, you might feel yourself overwhelmed without knowing how or why to prevent it. The culprit could be digital fatigue.
What is digital fatigue?
Digital fatigue, also known as digital or tech burnout, is the mental and physical tiredness caused by excessive use of digital devices. It’s that feeling of exhaustion after staring at computer, laptop, smartphone, or television screens all day.
This typically happens when a person spends too much time looking at a screen without taking a break to focus, literally and mentally, on something else. Symptoms of digital fatigue include physical issues like headache, neck pain, difficulty falling asleep, and strained eyes. Mental symptoms can include trouble focusing, irritability, anxiety, a lack of motivation, and low mood.
What causes digital fatigue?
With remote work becoming more prevalent, many people find it hard to disconnect from work-related emails and tasks, leading to a perpetual state of being “on call.” It can bleed from work life to personal life since we get notifications from everywhere and everyone.
Every ping, beep, or vibration demands our attention, disrupting our focus and causing a continuous state of distraction. We also feel pressure to stay active on social media and respond promptly to messages. This sense of manufactured urgency can lead to heightened stress levels. Here are a few ways to soothe digital fatigue.
Set boundaries with your devices
Most phones and computers now come with applications that help you control your screen time. There are also apps that help you set a schedule for limiting social media, email, and internet scrolling.
Try to set aside certain times each day where you disconnect—for example, in the hour after you wake up and the hour before going to sleep. Designate certain hours just for activities that don’t involve screens, such as reading, exercising, or spending time with family and friends.
Practice mindful tech consumption
It’s easy to get stuck in mindless scrolling, but that’s where a huge part of digital fatigue comes from. Instead, practice intentionality. Limit your exposure to negative news. Unfollow accounts that make you feel inadequate, jealous, or unhappy.
Curate your online experience to include positive and uplifting content that makes you feel good and sparks your creativity.
Prioritize your real-life connections
Never stop nurturing your relationships offline. Spend time with friends and family, engage in face-to-face conversations, and do activities that help you connect with others on a personal level, such as intramural sports or hobby groups. In-person relationships will always provide a satisfaction that online interactions cannot.
Take a digital detox
Consider taking occasional breaks where you don’t use any digital devices for a specific period, like a weekend off. Plan out your time and make room for things you love to do—crafting, eating at a new restaurant, taking walks in the park. Disconnecting temporarily can make you appreciate (and then prioritize) life without screens.
Practice mindfulness and meditation
Part of digital fatigue comes from a disconnect between the mind and body. Take a few minutes every day to breathe deeply, connect with the feelings in your body, and tune out the world. A daily mindful practice will improve focus, reduce your stress levels, and help you recognize when you’re becoming fatigued.
Are you struggling to balance your life?
For some people, the stress of digital fatigue and their work-life balance can’t be handled alone. If you’re finding it hard to reconnect with yourself and others, or you’re feeling burned out and unmotivated, it might be time to talk to a therapist.
To learn more about how therapy can help combat digital fatigue, please reach out to us.