Today, screens are integrated into almost every aspect of our everyday life, via different types of media that we use for communicating, working or playing. Our increased use of mobile phones, teleworking through social networks or work apps, and consuming streaming media have made it difficult for us to separate our online presence from our offline presence.
Technology has improved our productivity and convenience, but also has created a challenge for us in the area of digital fatigue. Digital fatigue is defined as how long you are exposed to a screen and the effects that long-term use of that screen have upon your body and mind, including your ability to focus, get quality sleep, and be healthy.
Numerous studies support the claim that too much time spent using a screen has a negative impact on both mental health and productivity. The World Health Organization and other organizations have voiced similar concerns. Microsoft is one of the businesses that has developed a plan for addressing digital fatigue and has published statistical information on the relationships between the increase in screen time and its effects on both mental health and productivity.
Understanding Digital Fatigue
According to research conducted by the APA (American Psychological Association) prolonged use of digital technology has been shown to decrease cognitive performance and increase levels of stress.
Digital Fatigue Is Due To Many Reasons
There are many factors that lead to digital fatigue and they all generally occur together rather than individually. One factor includes the continuous exposure to blue light which disrupts sleep cycles.
Another factor includes multitasking between digital devices which creates mental stress and pressure from being always on leads to even greater levels of stress.
Lack of Breaks in Digital Work
The other main issue is there are no natural breaks in a digital work environment. Unlike a traditional work environment where breaks are enforced, the digital work environment usually does not have set times for breaks, therefore, individuals get unwarranted extended time in front of a screen without a break.
This routine eventually leads to less clear thinking and increased irritability.
Why It Is Becoming More Common Place
The transition from paper-based systems to digital-first systems have ramped up over the last few years in the areas of education, healthcare, and business operations where the majority of work is now done via online systems and therefore have become unavoidable. The convenience of using digital tools tends to mask their long-term impact; consequently, individuals do not recognize early signs of digital fatigue.
The combination of personal and professional spaces being blended has eliminated the previously established boundaries. Due to the fact that most individuals check email/messages after work hours, their exposure has been extended and recovery time has been decreased.
The result of this pattern has created a continuing cycle of digital fatigue for all demographics.
Common Signs of Digital Fatigue
Understanding the impact of digital fatigue begins with knowing how to identify when you are displaying symptoms. Symptoms of digital fatigue typically occur slowly over time and may appear minimal but as the symptoms continue, they will become more apparent.
Some of the most common symptoms of digital fatigue are: eye-strain, headaches, neck pain. Prolonged use of digital devices without enough time away from them or the user’s body being properly positioned when using them can lead to many problems.
Behavioural Change
Another major indicator of digital fatigue is behavioural change. Many people that often reject screen use will suddenly need it more than before, even when they feel exhausted.
That leads to an imbalance and affects their daily routines and productivity.
Warning Signs
- recurrent headaches or dry eyes from screen use
Brain and Digital Fatigue
Digital fatigue is closely connected to the way that your brain processes all of the constant stimuli created by using digital devices.
Continuous alternation between tasks has significantly increased our cognitive load.
The increased cognitive load associated with switching back and forth reduces our brain’s capacity to recover, resulting in mental burnout and reduced productivity.
Numerous studies conducted at renowned institutions such as Harvard Medical School have demonstrated that extended screen exposure leads to disruption in the regulation of dopamine, which is a primary component of the brain’s motivational and reward system.
This provides an explanation for why activities that seem stimulating electronically will eventually lead to feelings of fatigue and decreased satisfaction.
The Role Of Blue Light And Sleep Disturbance
The effects of blue light on sleep are one of the most studied reasons for digital burnout. Blue light emitted by electronic devices interferes with the production of melatonin and creates difficulties for us to fall asleep at night, as well as diminishing the overall quality of our sleep.
When sleep is poor, this can cause an increase in fatigue, which will be compounded by additional digital exposure increasing and thereby diminishing the ability to cope with digital demands.
This cycle of diminishing sleep as a result of increased screen usage contributes heavily to long-term burnout.
The Effect Of Cognitive Overload And Attention Fatigue
For every person, there is a limited amount of information that can be processed by the brain; however, through continuously checking/responding to e-mails, receiving notifications, and consuming digital content, our brains have been pushed to their limitations and have diminished our attention span and slowed down the rates of thinking/decision making.
Cognitive overload will also impact our ability to recall new information as well as stay organized; consequently, these same factors contribute to a feeling of burnout that extends beyond just physical fatigue impacting both personal and professional lives.
Contributing Factors to Digital Fatigue
Digital fatigue is largely caused by the modern work culture you are a part of every day. With a constant expectation of availability, the need for rapid responses, and the continuing productivity of all employees to maintain their work from home/remote work environments without any breaks to disconnect from screens.
While many businesses use collaboration tools (such as Google Workspace and Microsoft Teams) for easier communication between team members, they also deliver non-stop notifications and tasks which never end.
As remote and hybrid work environments blur the lines between our work and personal lives, workers have extended their working time and have spent more prolonged amounts of time in front of screens than before to set those boundaries.
Habits Will Make You More Digitally Fatigued
- Too many virtual meetings continuously without breaks
- High levels of dependence on instant message systems and getting constant updates
- Having no structured time outside of work during the workday
- Being pressured to respond to emails/messages outside typical working hours
Building Healthier Digital Routines
Another key component is to establish some clear boundaries regarding your technology usage. There are many digital tools that were built to keep users engaged.
Both of these routines will allow the user to have better concentration at work and not to have as much long-term fatigue. Using offline activities in a person’s schedule is also an important part of the user’s routine.
Practical Adjustments
- Turning off non-essential notifications during times of focused work
- Using a grayscale version of a device to help reduce how much attention a device is giving you
- Keeping devices out of sight and reach during breaks
- Setting defined periods to check email and communicate
Managing Digital Workspaces
In many cases the digital workspace overlaps with the personal workspace. Therefore, it becomes difficult to separate yourself from the digital world at home.
Many companies (like Google) have implemented innovative workspace designs that improve employee productivity while decreasing burnout.
Managing notifications and digital noise
The main source of digital overload is from notifications.
Structuring workflows for better balance
Structuring work into specific workflows will greatly reduce the need to constantly multi-task. When groups of tasks are completed sequentially, you will remain more focused and avoid mental fatigue.
Offline Activities
- Reading printed materials (books, newspapers)
- Being mindful (engaging in quiet thought)
How to Reduce Information Overload at Work
An easy way to reduce our mental burden is to turn off the notifications from all non-essential programs and to categorize the information coming in clearly.
Digital Device Use Before Bed
Usually at night people occasionally watch a movie or do work before going to bed due to streaming services, such as Netflix or TikTok, that generally keep your mind engaged but have no intention of putting your mind in a restful state before bed.
By developing this habit of keeping your mind engaged until you are ready to go to bed, you are setting yourself up for chronic fatigue and reduced clarity of thought.
Improving Evening Digital Habits
- Keep your digital devices out of your bedroom
- Get into a regular sleep schedule
Conclusion
Digital fatigue has become a cannot-avoid fact of life today, as screens are now a big part of many people’s jobs, communications, and fun activities. Because of the constant barrage of information and concentrations of time spent in front of a digital screen creates a toll on an individual’s mind and body.
If you are using digital technologies the way they were intended to be used, then you are in a much better position to manage how much you use them. In this continually changing digital landscape, the ability to manage screen exposure and cognitive load will continue to be a very important part of your day-to-day life.