We can’t get rid of screens forever. However, as we discussed the symptoms of screen fatigue in Part 1, too much of a “good” thing—especially the use of electronic devices—can become problematic to your health, relationships, and even productivity. In this article, we discuss a few practices you can incorporate into your daily routine to maintain and recharge your personal “battery” amidst screen fatigue.

Recharging Your Battery: How to Combat Screen Fatigue

  1. Protect Your Eyes. Wear a pair of blue light glasses, which reduces the amount of blue light exposure (Leung et al., 2017). You can set “night shift mode” on your devices to automatically reduce the output of blue light during the evening and night, at least two hours before bed. Additionally, you can practice the 20/20/20 Method: for every 20 minutes of screen time, refocus your eyes on an object 20 feet away for 20 seconds (Chou, 2018).
  2. Sleep Hygiene. Your quantity and quality of sleep affects your energy levels and mood. Consider limiting intake of things that may negatively affect sleep, such as caffeine intake (e.g., 10-12 hours before bed) or phone/TV/laptop usage (e.g., 2-3 hours before bed). Instead, develop a sleep routine, such as showering, journaling, prayer/meditation, or reading a book. Stay consistent and your body will learn to “wind down” when performing these activities, allowing you to fall asleep more quickly.
  3. Get Moving. Even if you’re stuck in meetings or scanning through spreadsheets, take 15 minutes before or after a meeting to walk outside or stretch (Isaacs Russell, 2020). You can even leave your phone at your desk… This movement helps cramped muscles to loosen, posture to straighten, and also gets you in a new physical space to help your eyes and your mind refocus. 

Conclusion

The presence of technology is inescapable from modern Western society, but this does not mean that screens need to take over your life. The discussed lists across Parts 1 and 2 offer introductory insight and tools to help you combat screen fatigue. Admittedly, these practices are neither comprehensive nor sufficient by themselves. Consider incorporating reflective practices like mindful deep breathing or journaling to examine how your current level of screen time is affecting you physically, emotionally, or relationally. Talk about it with colleagues, close friends, or a counselor. As holistic beings made up of mind, body, spirit, and relationships, you can start with any of these practices to overcome screen fatigue and have more energy to be present in your daily activities.

Mark Cadlaon, B.S. is a Counseling Intern with experience working with individuals across the U.S. and internationally navigate through life transitions and stressors that impact athletic, academic, or occupational performance. If you are interested in meeting with Mark in-person or online/telehealth, please request an appointment or call us at (720) 489-8555.

 

 

References:

Chou, B. (2018). Deconstructing the 20-20-20 rule for digital eye strain. Optometry Times, 10(3), 21-23.

Isaacs Russell, G. (2020). Remote working during the pandemic: A Q&A with Gillian Isaacs Russell. British Journal of Psychotherapy, 36(3), 364-374. doi: 10.1111/bjp.12581.

Leung, T. W., Wing-Hong Li, R., & Kee, C. (2017). Blue-light filtering spectacle lenses: optical and clinical performances. Public Library of Science One, 12(1). doi: 10.1371/journal.pone.0169114.