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How to reduce screen fatigue in 8 easy steps

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The truth about Working from Home

How to work from home – with breaks from the screen, exercises for the eyes and body, and tips for reducing the need for excessive online meetings.

Since COVID-19 arrived, record numbers of staff are working remotely have been inundated with web conferences, online meetings, and webinars using various online conferencing software such as Zoom, Google Meets, Google Hangouts, Facetime, Skype, Teams and many more. These excellent tools have helped us to keep in touch and adapt our ability to continue to keep large and small businesses and educational institutions operational to varying degrees during lockdown and quarantine.

For some the ability to work from home has been pure bliss and a dream come true for  others it has been  an absolute nightmare. Whichever end of the spectrum you are on, like it or loath it, the reality is that for the foreseeable future [at least] remote working is the current reality aka the new normal.

So how have you dealt with and managed with your remote working circumstance?

Have you established a routine for yourself and faced your remote working circumstances as if you were still going to the office OR have you taken a more relaxed approach?

Do you get up and get dressed and face your day the same as you would if you were going into an office or do you wonder around in your pj’s or other comfortable attire and only adorn a respectable business appropriate blouse or shirt when you know you have another online meeting to attend?

Have you created a dedicated workspace in your home or has your bed become your new office?

Have you started feeling less and less inclined to actively participate in online meetings or do you show up mindfully and purposefully because after all you still have deliverables and deadlines?

Have you begun to resent the alert that indicates you have yet another team meeting  to attend and WHY can’t they just send you an email?

Do you show up for your team meetings prepared to engage with your colleagues because even though you are working remotely you recognise the need to interact and stay connected to your team?

Have you found yourself glossing over emails and not purposefully engaging with the content and making mindful decisions based on those emails?

Is your energy levels and body language and facial expressions evident that you have lost the ability to engage and are operating on autopilot?

 

We know that too many online meetings and too many hours in front of the screen can be detrimental to our mental and physical health.

While we can not escape the seemingly endless list of online meetings and lectures, we can try to achieve a little bit of balance in our day-to-day work-life.

This article will cover: 
  • The symptoms of screen fatigue
  • Exercises for the eyes and body
  • Why online meetings are tiring and how to reduce them
The symptoms of screen fatigue

So much information is transmitted digitally, and when the brunt of your job is information processing on a screen, fatigue can certainly set in.

Screen fatigue is a medical diagnosis called asthenopia. Asthenopia occurs as a result of staring at a computer, tablet, or phone for extended periods of time. Screen fatigue has multiple symptoms including headaches, pain around the eyes, dry eye, blurry vision, tired or watery eyes, tiredness, difficulty keeping your eyes open or focused on the meeting, sensitivity to light, and even vertigo. Asthenopia has also been called digital eye strain or computer vision syndrome (CVS) and can be exacerbated by reading digital texts for extended periods, working in dim light, or excessive exposure to the kind of blue light emitted by screens. Some people even report an intense feeling of apathy and anxiety after excessive online meetings.

Like all medical conditions there are ways to minimize the effects and manage your health if you are beginning to feel the effects of CVS.

Here are a few that might just help you:

Glasses. Screen fatigue glasses are available so check with your optician or retail outlet if you think you could benefit from a pair.

Take a Break. If you were in the office you would get up and go to the bathroom or printer or have a quick chat to a colleague, perhaps even take a smoke or coffee break, go out for a quick lunch-time errand. So what is stopping you from doing the same while working from home? While you may not be able to walk over to chat to a colleague  you can still get up  and do something else for few minutes; grab a cup of coffee, maybe put on a load of laundry, perhaps a couple of quick laps of walking around the garden or up and down the driveway, maybe even do some gardening if that is your thing.

Reduce Glare. If you sit in a workspace that has constant glare from windows or lights, you may consider rearranging your workspace. If you can reduce external glare from the screen, your eyes will not have to readjust as often, while you are working. Antiglare screens are also available for this purpose.

Adjust Display. The brightness level of your computer screen can also factor into the fatigue your eyes experience. Go to the settings and find the brightness level. You can adjust it to a lower brightness, which will reduce the harsh light streaming from the screen.

Stay Hydrated. Proper water intake helps reduce eye strain, itchiness and irritation. Sometimes when we perform work that isn’t physically strenuous we easily forget the importance of drinking water. Get in the habit of keeping a bottle at your desk and refilling it as soon as it’s empty.

Exercise. Just to be clear, we want you to keep your job. We also want you to stay healthy and able to engage in this new environment, so take time each day to do some sort of physical activity for at least 30 minutes. Your physical and mental health is your priority.

Limit your screen time. Use the built-in features on your phone to report, monitor, and limit your screen time. Apple IOS and Android phones track which apps you use most frequently and how long you are on your screen. With those details, you can make changes to limit exposure and work more efficiently. Perhaps you are spending too long commenting and scrolling through LinkedIn, Twitter, and Instagram, which can result in more on-screen hours than desired. If your phone does not have these features, there are plenty of apps that do. These apps are typically based on the Pomodoro technique and allows you to work in 20-minute intervals while blocking all websites, pop-ups, alerts, and messages across multiple browsers and prevents certain apps from working. You can focus on one task at a time so you can finish that to-do list and have plenty of time to incorporate off-screen activities into your day.

Practice the 20-20-20 rule.Try looking at something 20 feet away every 20 minutes for 20 seconds. Excessive time in front of a screen that is close to your face can cause screen fatigue. If you alternate looking at something up close and far away, you can help combat it (Marcin, 2017). Looking out the window or going for a quick walk can help.

Why online meetings are tiring 

Meetings are important to connect with teams, share knowledge, and build rapport. During these unprecedented times though, meetings are also a way to keep connected with our colleagues, as we learn to navigate our way into  a new and often very different world of work. We have all at some point in our work-life wished to just be able to work from home and avoid those horrid morning commutes through endless traffic and school runs which were just endless. If we remember why we wanted to that  when we could not have it a t that time; now might be a good opportunity to revisit those wishes and call to mind those reasons which seemed so far from reality at the time. What did working from home look like to you? What did you think it would be like? What was so appealing about working from home for you and has your opinion changed at all?

There is a lot of talk lately about cognitive load and for good reason. We are in the midst of a pandemic and as managers and leaders must be aware of the trauma employees continue to experience. Anxiety is high and many  people have or are  experiencing post-traumatic stress disorder in the past few months. Others struggle with the chaos of children and spouses at home. People have more on their mind and plate than ever before, and many are at their tipping point. Requiring staff to be online with cameras turned on multiple times a day is insensitive to the situation at hand. According to Sander & Bauman (2020), online meetings increase our cognitive load. We need to work harder to process non-verbal communication when working on-line and to try to concentrate, simultaneously hoping there are no home distractions (i.e. barking dogs, noisy lawnmowers, honking horns, screaming kids). At times our online virtual backgrounds fail, revealing a cluttered room on the screen.

There is no doubt that online meetings are here to stay. However, we can control the negative effects by reducing meeting frequency and what times they are scheduled.

Creating a shared, detailed agenda ahead of time using a Google doc can cut down on meeting length. Participants can comment or edit beforehand to make the meeting smoother and more efficient. Additionally, using a messaging platform can help reduce the need for meetings by allowing for team communication in real-time. Lastly, a quick touch-base phone call is often the best means to communicate. A call also reduces the stress of having to get dressed up, clear your calendar, and declutter your surroundings. The added benefit of being able to go for a walk and get away from the screen can make phone calls an appealing option. Zoom, Teams  and other online meeting platforms are great tools. But just because we have all these bells and whistles doesn’t mean we need to use them.

Trust your team, check in when needed, but do not require a cognitively burdened employee to be in back-to-back meetings all day.