5 Tips for Managing Screen Fatigue

Post Author: Lauren Mead, CADC-I

As our lives increasingly revolve around screens, many of us are beginning to experience both physiological and psychological consequences. This may manifest as physical headaches, dry or strained eyes, fatigue, poor sleep, or neck and back pain. Additionally, screen fatigue affects us psychologically by leading to increased stress, impaired cognition (such as diminished memory and difficulty focusing), decreased frustration tolerance, and overall exhaustion.

1. Stay Hydrated

Water is essential for optimal brain functioning! Not only does consuming more water lead to improved concentration and mental alertness, is also helps to decrease stress and regulate moods and emotions. Furthermore, staying hydrated can help to reduce headaches, back pain, and dry eyes. Additionally, reducing caffeine intake may also be beneficial as it can have a dehydrating effect on the body as well as contribute to feelings of stress and anxiety. As such, the suggested daily amount of water for adults is around 64 ounces per day, so try setting a timer to remind yourself to hydrate!

2. Breathe Deep

Deep breathing helps to regulate not only heart rate and blood pressure, but also stress levels! The act of deep breathing sends a message to the brain to calm down and then the brain transmits the message to relax to the rest of the body. Deep breathing also increases the amount of oxygen and blood flow to the brain which improves cognitive functioning and alertness. While there are many effective breathing exercises and techniques available that can be accomplished while seated, one is the 4-7-8 technique. Take a slow deep breath in through your nose while silently counting from 1 to 4, then hold your breath while silently counting from 1 to 7, then ultimately exhale slowly through your mouth while silently counting from 1 to 8. Repeat 3-5 times, as often as needed!

3. Improve your Posture

With so many hours sitting in a chair, it is easy to slump right into bad posture and resulting complications! Poor posture causes pain, which can increase both physical and psychological stress, along with negatively impacting mood. Additionally, poor posture can lead to fatigue as the body has to use precious energy to fight to be in the correct position along with restricting the lungs’ ability to get oxygen to the brain. The suggested correct posture consists of sitting with your back straight, your shoulders pulled back, and your neck and head upright so that your ears are aligned with your shoulders. Your feet should be flat on the floor or footrest with your thighs parallel to the ground. For additional lumbar support, try adding a rolled-up bath towel placed at the small of your back along your spine’s natural curve!

4. Stretch

Taking a break to stretch is well worth it! Stretching releases endorphins which can elevate mood along with other hormones that help to regulate emotions. Stretching also improves posture and increases circulation and blood flow to the body and brain to increase energy. Additionally, stretching releases tension in the muscles to reduce stress, and can provide the mind with a mental break to help bring focus to the present moment to recharge. There are many effective stretches for all parts of the body, but one important focus is the neck. To stretch your neck, bend your head towards your right shoulder, reach up and over with your right hand to place it on the left side of your head, and then gently apply pressure to stretch your neck and down your left shoulder. Hold this position for 20-30 seconds while taking deep breaths throughout, then release your hand and allow your head to slowly re-center. Repeat on the other side with your other hand. This can be done seated or standing, as often as needed!

5. Use the “20-20-20 Rule”

Staring intently at a screen for hours on end slows blinking and can cause significant eye strain, so much like brains and bodies, eyes also need a break! Stress and anxiety lead to pressure on the eyes due to increased adrenaline, which can cause headaches and blurred vision and make it difficult to concentrate and focus. Therefore, for every 20 minutes you spend on a screen, try to spend 20 seconds looking at an object that is 20 feet away. It takes about 20 seconds for our eyes to adjust, so just blink naturally and allow your eye muscles to relax while you look out at the object. While this can be accomplished sitting at your desk, it is also an opportunity to get up, do some light stretching, and get a fresh glass of water!