Pre-coronavirus, you likely thought that you spent almost all of your workday at the computer. But little did you know that you could spend so much more. Between commutes, formal meetings, drive-by chats, watercooler talks, coffee breaks, and lunches, you had many opportunities throughout your day to give your eyes a break from your screen and detach from the digital realm.
Now, with more of your time spent working at home and those natural respites eliminated, there’s little to no break from the connection to technology. In particular, video calls add an extra layer of fatigue. Having to focus on multiple faces simultaneously, while also being conscious that everyone can see you, creates an added layer of mental and emotional exhaustion that wouldn’t be experienced as acutely in an in-person setting. The extra time in front of the computer can also cause eye strain and muscle fatigue because you need to hold your body rigid for hours to stay inside a camera’s range.
To help my time-management-coaching clients maintain and regain energy, we’ve been working on ways that they can reduce or eliminate technology throughout their day. Here are a few strategies that have been most effective.
Video chat apps are wonderful tools when you are trying to replicate in-person interactions as closely as possible. But the level of intensity video calling offers isn’t necessary for many communications. If a phone call would work fine for a conversation, use that. If you can efficiently communicate what you need via email or through updating a shared document or task management system, take that approach. Just because you can use video doesn’t mean you should.
In normal circumstances, setting aside blocks of time to get work done is a good idea. But if you find virtual meetings draining, this practice is even more essential for you as you work remotely. Block out time on your schedule when you’re not available for meetings so that you can temper how much virtual communication you have each day. That could look like setting aside most of a morning or afternoon as a meeting-free time or blocking out a few one-hour chunks of time throughout the day to detach and focus on other work.
To deal with the increased time in front of a screen both on and off the clock, look for ways that you can take the low-tech route. Brainstorming for an article? Write out your thoughts on paper. Creating a road map for a big project? Sketch the initial draft on a whiteboard. Reading a book? Pick up a print copy. Exercising? Go outside on a run. Anytime you can reasonably choose a physical option over a digital one, take it. I find that stepping away from my computer not only offers a digital break but also helps me to be more creative.
To counteract the fatigue caused by sitting rigidly in front of your computer, move around as much as you can. In between meetings, take a walk to the kitchen to refill your water or coffee. When you need a quick break, do a few simple movements like rolling your shoulders to get the blood flowing. If you have a standing desk, move it up and down so you’re able to both sit and stand throughout the day. If you don’t have a standing desk, put your computer on a high counter or bureau to get an opportunity to stretch your legs. And if you’re on a normal phone call and don’t need to be taking notes or looking at documents while you talk, consider standing up or walking back and forth during the conversation.
Although it may feel more “efficient” to eat lunch at your computer, your brain will thank you for taking a break from the screen. Eat lunch while chatting with your family members in the kitchen, looking out a window, or reading a physical book. Stepping away from technology not only gives your brain a break but also gives you the added bonus of perspective. I find that even when I take a short lunch of just 15 to 20 minutes—when I simply eat without doing anything else—I feel more peaceful at the end than I did before. I also tend to have a clearer sense of the big picture of what’s occurring in my life and work.
Another practice that’s benefiting me as well as many of my clients is post-work outdoor physical activity. This includes taking a walk, playing basketball in a driveway, gardening, or anything else that gets you active. This split from the digital world refreshes your brain and helps to create some separation from the end of your workday and the beginning of your personal time.
The pandemic may have helped us learn new ways of working and communicating (whether we wanted to or not), but it also introduced new digital pain points into our workdays. Our increased reliance on screens is certainly among them. These strategies can help you counter that load and reduce digital fatigue.
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Elizabeth Grace Saunders is a time management coach and the founder of Real Life E Time Coaching & Speaking. She is the author of How to Invest Your Time Like Money and Divine Time Management. Find out more at www.RealLifeE.com.
Adapted from “5 Tips to Reduce Screen Time While You’re WFH” on hbr.org, May 15, 2020 (product #H05MBT).