Digital burnout refers to an exhaustion – emotionally, mentally, and physically – that is the result of too much time on our screens. A constant connectivity and pressure to remain “on” 24/7 – whether this be on top of reading emails or updated with the most recent news— may leave individuals feeling drained. Digital burnout can be found in a work setting, but also in day to day life, where people may feel constantly overwhelmed, fatigued, or even lose motivation doing the things they once enjoyed. Digital burnout is more common than you may think. In fact, in 2019, the World Health Organization classified burnout as an occupational phenomenon that can influence mental and physical health.
We may have feelings of burnout due to the lack of downtime in our daily lives. Social media apps, messages, and emails, have all blurred the line between work and home – and this lack of boundaries can make it feel like we are never truly relaxing. Even if you think you might be “giving yourself a break”, your brain does not feel truly relaxed as it is being bombarded with and sorting through the inflow of new notifications. This information overload at all times of the day can cram our brains so full with information, creating mental chaos. On top of that, the expectation to respond to these notifications right away puts unnecessary pressure on individuals that can be overwhelming, causing further exhaustion.
Burnout can impact both your mental and physical health. In terms of physical health, constant time spent online can cause eye strain, sleep disruption, or other forms of fatigue. Blue light from screens disrupts our circadian rhythms making it harder to fall and stay asleep. Likewise, large amounts of time staring at your screen can cause headaches or dry eyes.
Burnout can also significantly impact individuals mental health by exacerbating or triggering new mental health issues. For one, the mental exhaustion of constantly being online can interfere with productivity in both our professional and personal lives. This lack of productivity and motivation can lead to dissatisfaction with our work, impacting how we view ourselves and accomplishments. Additionally, the constant expectation to always be available and reachable by others can add unnecessary pressure to individuals’ busy lives; feeling the demands to respond immediately to text messages, social media DMs, or phone calls can worsen anxiety. There are times when people are not (or should not) be on their device which can cause undue stress on both the receiver and sender’s end. The pressure to have an online presence is related to depression as well – constant comparison to the filtered and curated lives of others online can unintentionally minimize one’s own accomplishments, lower self-esteem, and promote self-criticism.
Burnout can also get in the way of our relationships. It can cause individuals to prioritize online validation, which interferes with the need for real, and genuine in-person connections. It can also strain relationships through miscommunication. Online communication–without the presence of tone or non-verbal cues–can often lead to misunderstandings or frustrations that can strain relationships. Misinterpreting the use of an emoji or the punctuation of a friend’s text can easily lead to tension or anxiety..
It is important to find ways to decrease time spent on our devices, or develop healthier relationships with them in order to combat the effects of burnout, before they become more permanent. According to research noted by Forbes, a decrease in screen time is indirectly tied to improved mental health and productivity by reducing any unnecessary interruptions or distractions from our phones.
Separate work from home: This may be easier said than done. Your devices make it so you are connected to people at all times. This includes your boss, work friends, or notifications about tasks you need to complete. It can make it hard for individuals to have a separation between work and home. A good rule of thumb is to set aside the later hours of the evening to wind-down, off of devices. If you work from home or do shift-work, this is not always feasible, but scheduling in hours “device-free” is important for your relationships and wellbeing.
Implement more offline activities: Make more attempts to re-engage with the activities off screen that you enjoy– or once enjoyed. Whether this be going for a run outside or doing artwork, rediscovering these hobbies that don’t require screens can bring more balance into your life.
Connect face to face: Think about how many people you communicate with solely through text or email. It is healthy to fit in face-to-face conversations when possible. Whether this be a meeting in a coffee shop, rather than a conversation over email, or stopping by your friends house to say hello instead of calling them on the phone. Not only does this give you a break from staring at your screen, but it can help you make personal connections which is great for your mental health and professional future.
Clear out your digital accounts: Have you ever counted how many apps and digital platforms you have? Now think about which of those you actually use on a daily basis. By going through your apps and clearing out anything that you do not need, you can cut out on any distractions or notifications that are not productive to you. Instead of wasting both phone power and brain power, you can be more efficient and focused when you use your phone, helping to mitigate the impacts of burnout.
Take breaks from news media: Taking a step back to reflect on the types of media you consume can help you reevaluate their purpose. Ask yourself truthfully, is the information I read or see online adding something positive to my life or do I feel more drained, stressed, or down when I consume it? Delete apps that no longer serve you, unfollow influencers who’s values may not align with yours, and challenge yourself to deactivate or disengage from social media for a week or two at a time. Cutting down on the information you are taking in, and helping to filter only the more significant and productive information, can be powerful in reducing fatigue.
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