Video chat apps and other technology connect us while we work remotely, but the extra time in front of the computer can cause eye strain, muscle fatigue, and mental and emotional fatigue.
There are ways we can proactively disconnect from the screen to help maintain and regain our energy.

Remote work increases screen time

<ul>
<li>Don't default to Zoom. Set aside blocks of time where you're not available for online meetings.</li>
<li>Choose physical over digital. If you brainstorm for an article, write your thoughts on paper. Sketch the initial draft of your big project on a whiteboard.</li>
<li>Move as much as possible. In between meetings, take a walk to the kitchen to refill your water or coffee. When you need a quick break, roll your shoulders to get the blood flowing. On a normal phone call, consider walking back and forth.</li>
<li>Take tech-free breaks. Eat lunch away from your computer, look out a window, or read a physical book. Consider a post-work outdoor physical activity.</li>
</ul>

Reduce or eliminate technology

Handpicked sources to help you cut back on screen time, increase productivity and improve mental health

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<img src="https://hbr.org/resources/images/article_assets/2020/05/May20_15_1214362009-3.jpg" width="630" height="354"><div more-caption="more" close-caption="close" dir="ltr">
		Summary.&nbsp;&nbsp;&nbsp;
		While video chat apps and other technology connects us as we work remotely, it can also cause mental, emotional, and muscle fatigue to your workday. Finding ways to proactively disconnect from a screen throughout your day can help you maintain and regain your energy.
Five tips can help you...&nbsp;&nbsp;&nbsp;<button dir="ltr">more</button>
	</div>We’ve made our <a href="https://hbr.org/insight-center/coronavirus?ab=articlewidget-insightcenter-coronavirus" dir="ltr">coronavirus coverage</a> free for all readers. To get all of HBR’s content delivered to your inbox, sign up for the <a href="https://hbr.org/email-newsletters?ab=articlewidget-newsletter-coronavirus&amp;movetile=dailyalert" dir="ltr">Daily Alert</a> newsletter.Pre-quarantine, 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 where your eyes would have a break from your screen and detach from the digital realm.Now with those natural respites eliminated, there’s little to no break from the connection to technology. In particular, <a href="https://hbr.org/2020/04/how-to-combat-zoom-fatigue" dir="ltr">video calls add an extra layer of fatigue</a>. 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 <a href="https://www.aao.org/eye-health/diseases/what-is-eye-strain" dir="ltr">eye strain</a> 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.Don’t default to ZoomZoom and other video chat apps are wonderful tools when you are trying to get as close as possible to replicating in-person interactions. 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, do that. Just because you can use video, doesn’t mean you should.Limit your meeting timeIn 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 right now. Block out time on your schedule where 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.Choose physical over digital To counteract 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 white board. 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 in my experience <a href="https://hbr.org/2017/05/to-be-more-creative-schedule-your-breaks" dir="ltr">helps me to be more creative</a>.Move as much as possible 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 even walking back and forth during the conversation.Take tech-free breaks 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 15 to 20 minutes where I simply eat without doing anything else, I feel more peaceful at the end than I did before. I also find that I tend to have a clearer sense of the big picture of what’s occurring in my life and work.Another practice that’s benefiting myself as well as many of my time management coaching 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 work day and the beginning of your personal time.When it’s possible to go back to more in-person communications, it will be a wonderful relief. But in the immediate term, some of the added digital load is unavoidable. These strategies can help you counter that load and reduce digital fatigue.If our free content helps you to contend with these challenges, please consider <a href="https://w1.buysub.com/servlet/ConvertibleGateway?cds_mag_code=HVR&amp;cds_page_id=238054&amp;cds_response_key=I91NWEB3&amp;ab=articlewidget-subtout-coronavirus" dir="ltr">subscribing to HBR</a>. A subscription purchase is the best way to support the creation of these resources.<UL><LI><author-avatar data-url="" data-author-name="Elizabeth Grace Saunders" data-js-target="author-avatar">
					ES
				</author-avatar></LI></UL>

Not every meeting needs to be a video call.

remotework

Remote Work

teamwork

Teamwork

We’ve made our <a dir="ltr" href="https://hbr.org/insight-center/coronavirus?ab=articlewidget-insightcenter-coronavirus">coronavirus coverage </a>free for all readers. To get all of HBR’s content delivered to your inbox, sign up for the <a dir="ltr" href="https://hbr.org/email-newsletters?ab=articlewidget-newsletter-coronavirus&amp;movetile=dailyalert">Daily Alert </a>newsletter.

Pre-quarantine, 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 where your eyes would have a break from your screen and detach from the digital realm.

Now with those natural respites eliminated, there’s little to no break from the connection to technology. In particular, <a dir="ltr" href="https://hbr.org/2020/04/how-to-combat-zoom-fatigue">video calls add an extra layer of fatigue </a>. 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 <a dir="ltr" href="https://www.aao.org/eye-health/diseases/what-is-eye-strain">eye strain </a>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.

Don’t default to Zoom

Zoom and other video chat apps are wonderful tools when you are trying to get as close as possible to replicating in-person interactions. 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, do that. Just because you can use video, doesn’t mean you should.

Limit your meeting time

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 right now. Block out time on your schedule where 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.

Choose physical over digital

To counteract 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 white board. 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 in my experience <a dir="ltr" href="https://hbr.org/2017/05/to-be-more-creative-schedule-your-breaks">helps me to be more creative </a>.

Move as much as possible

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 even walking back and forth during the conversation.

Take tech-free breaks

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 15 to 20 minutes where I simply eat without doing anything else, I feel more peaceful at the end than I did before. I also find that I tend to have a clearer sense of the big picture of what’s occurring in my life and work.

Another practice that’s benefiting myself as well as many of my time management coaching 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 work day and the beginning of your personal time.

When it’s possible to go back to more in-person communications, it will be a wonderful relief. But in the immediate term, some of the added digital load is unavoidable. These strategies can help you counter that load and reduce digital fatigue.

If our free content helps you to contend with these challenges, please consider <a dir="ltr" href="https://w1.buysub.com/servlet/ConvertibleGateway?cds_mag_code=HVR&amp;cds_page_id=238054&amp;cds_response_key=I91NWEB3&amp;ab=articlewidget-subtout-coronavirus">subscribing to HBR </a>. A subscription purchase is the best way to support the creation of these resources.

5 Tips to Reduce Screen Time While You’re WFH

Remote work increases screen time

Reduce or eliminate technology

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