7 Steps You Can Take to Avoid Digital Burnout

Did you know digital burnout is real?

Psychologists have noticed that there is, in fact, a direct connection between those who use digital devices and higher instances of burnout.

One of the most common symptoms of digital burnout is not being able to get a good night’s sleep. When this happens, other symptoms will come into play.

These symptoms can include chronic fatigue, which ultimately leads to lowered productivity because you can’t think clearly. Emotions can run out of control, making it harder to stick to your routine.

When you get to the point of digital burnout, you may find that your business or work ethic suffer as well. You don’t need to go through this. There are ways to prevent and reduce the effects of blue light overexposure and digital burnout.

These are some of the best ways to prevent digital burnout that you should practice consistently. 

1. Take Responsibility For Your Own Time

This is an important point, especially since many of us work remotely now. It’s important to create a schedule and stick to it.

• If you underwork, you may need to time crunch your work, leaving you stuck on the computer for more than your mind can handle. 
• If you overwork, you are doing the same thing to yourself. 
• If you have a casual schedule, use your time wisely and be disciplined enough to stick to it. 

2. Give Yourself Allotted Time for Social Media

Many of us don’t spend too much time on a digital device for work necessarily. But we may be guilty of spending most of our moments of leisure checking out social media. This could be important to your job (if you happen to be an Instagram influencer for example). Even if this is the case, you should set a timer ahead of time and stop browsing when it goes off. 

Fortunately, there are proven ways that can help us manage our social media dependency, and take control back in our hands. Making a conscious decision to set healthy boundaries doesn’t mean we’re neglecting our business or social presence. It means we’re creating a necessary balance in our lives to thrive as capable human beings.

Let’s accept that it’s our responsibility to be mindful of how much time we’re spending online, shall we?

3. Try the Pomodoro Technique

One of my favorite methods for working effectively is the Pomodoro Technique. 

In the late 1980s, Francesco Cirillo designed this time management method. You work for a solid 25 minutes without deviating from what you’re doing. Then you take a small break. This gives you a chance to take yourself away from the computer screen. You can do a nice stretch or go for a short walk. Then you start with another 25-minute session of working. 

Not only do you get more done by committing to that time to focus on a single task, but you also ensure you get the breaks you need. Taking your eyes off the screen often is important. It can help you avoid digital burnout and be more productive. 

4. Exercise Every Single Day

It seems like a stretch to work out every day. However, if you want to combat the effects of digital burnout, you have to do something to counterbalance the effects. 

Getting out into nature and getting your blood moving is essential to maintain balance in both your body and mind. We have become too focused on activities that leave us terribly stagnant. 

When we’re only spending time on our digital devices, there are some changes happening to our brain chemistry. Exercising can bring everything back to balance. This study by the National Institute of Health has proven that exercise can reduce and prevent burnout. 

5. Don’t Eat and Work/Surf the Internet (at the same time)

Eating food should be an enjoyable experience, and better yet, with our tribe. When we eat while we’re on a device, we miss an opportunity to take a break from the digital world and appreciate our food. This can lead us to inhale our food. Not ideal for our overall well being now, is it?

That’s why taking time away from the digital world while nourishing ourselves can only be beneficial.

6. Make Time For People You Love

If we aren’t close to the people we love and care about, we can lose a sense of reality. 

If you remain attached to your device while at a family barbeque, what are you missing? A lot of people do this, tune out of a function because they’re glued to their phone. 

We get a lot of benefits from being genuinely close to each other. Put the phone away, listen to your friends and family intently when they’re talking to you, and appreciate who is in your life. 

While the digital world tends to steal our attention away more often than necessary (yep, FOMO can be a real nasty bugger sometimes), we should remember that our true human connections are what counts in life. 

By being present with the people we love, we have the opportunity to step away from the digital world, letting our minds and eyes take a much-needed break. 

7. Protect Yourself from Blue Light

A 2012 study reveals how blue light affects us. It’s important to note that we’re exposed to blue light from various sources, including the sun, digital devices, and light bulbs. Natural blue light emitted by the sun keeps our circadian rhythm in check, while artificial light at night suppresses the production of melatonin - the body’s essential sleep hormone. Having a balanced circadian rhythm stimulates cognitive function and feelings of vitality.

Continuous blue light exposure at night can lead to insomnia, which can botch our health in many ways. We lose all the sharpness of the mind that the blue light is meant to give us. 

Your digital devices and light bulbs emit blue light and overexposure at night can be detrimental to your health. The good news is, there are products that can protect you from excessive blue light before bedtime. 

You can buy a blue light filter cover for your laptop screen, or install blue light filtering apps, such as f.lux (keeping in mind that it doesn’t block all harmful blue light). 

You can effectively block blue light with Day and Night blue light blocking glasses. How cool is that? While day lenses can help reduce symptoms of digital eye strain, night lenses can enhance your sleep by tenfold. Read how this works, here.

And if those aren’t your style, embrace the world of Swanwick Sleep’s fabulous collection for both your day and night blue light blocking needs.

Most of us are stuck working on the computer for a good part of the day. If you notice you’re feeling lethargic, unmotivated, and unable to sleep at night, it’s important to take action. Use these steps to ensure that you don’t go through digital burnout. These healthy habits can help improve your productivity and keep your mind in greater clarity.

Another helpful article talks about the blue light filter of iPhone, check it out!