There’s no denying that technology’s a valuable resource, having completely changed the way we live, play and especially work. It certainly came through for businesses worldwide during the Covid-19 pandemic, where apps like Slack, Microsoft Teams and Zoom helped usher in a new conceptual norm: remote and hybrid working arrangements.
However, while it’s undoubtedly done wonders for convenience and work efficiency, this increasing digital workload comes at a price. We’ve become so reliant on our computers and mobile devices in our daily routines that we’re now, on average, clocking in about six hours and 40 minutes daily. And with a major increase in screen time and dependence on digital technologies comes with an increased risk of digital burnout.
Digital overload
You might be familiar with the concept of burnout: a state of physical, mental and emotional exhaustion due to poor management of chronic, work-related stress. In fact, with a steady rise of burnout cases over the years, the World Health Organisation officially recognised it as an occupational hazard in 2019.
The most common causes can include overworking or feeling unhappy at your job, however it can also be triggered by spending too much time on screens. Dubbed as digital burnout, this happens when you spend too much time on your computer or mobile devices. Many afflicted with this tend to struggle with separating work and personal time, making it difficult for them to leave their work devices aside, and accelerating the effects of digital burnout.
Managing digital burnout
Unfortunately, while it might be nice to go off the digital grid, it’s not exactly feasible (or realistic) to just cut contact with all of your digital devices. But that doesn’t mean that there’s nothing you can do to manage and combat digital burnout before it impacts your mental health.
1. Set your boundaries
Just because digital technology is a part of your everyday lives, doesn’t mean you can’t mediate your usage of it.
One big contributing factor to digital burnout is a lack of boundaries between work and free time. While you may feel pressured to always be available and responsive (especially if you’ve just started your job), setting up clear boundaries and sticking to them is a must if you want to ensure a good work-life balance.
For example, you can set a fixed schedule for your work hours, and avoid taking back work with you whenever possible. Ensuring that your digital boundaries stay intact means having to communicate them to others, and that also includes having to say no to situations that threaten said boundaries.
2. Limit the pings
Notifications are meant to help get your attention and keep you on track of your tasks. On the other hand, getting too many of them at once can be overwhelming and can derail your productivity and performance (since it takes time for the brain to refocus after every interruption). Worse, the never-ending stream of notifications demanding your attention now can trigger a constant sense of urgency, making you feel always on edge and stressed out.
As such, limit your notifications to just the essential ones, while muting any that are unnecessary or unimportant. For example, Discord lets you receive ping notifications only if your role or username is explicitly mentioned, as well as letting you mute channels if necessary. Alternatively, you can enable the Do Not Disturb status, which will generally mute any incoming pings (though it’ll still leave a visual indicator).
In addition, some apps and programmes allow you to set a schedule for when you want to receive notifications and when you want to be left undisturbed.
3. Step back from the news
It’s important to stay informed about the world around us. However, between TV, social media and the internet, it can feel like you’re being bombarded with information from all sides, even if you aren’t actively looking for it, thanks to the power of algorithms.
This can be particularly problematic if you find yourself constantly scrolling through troubling news topics. Commonly known as doom-scrolling, constantly engaging in this can lead to increased feelings of fear, hopelessness and anxiety, which can worsen pre-existing mental health issues. So while you might not be able to avoid all news completely, you can still take steps to limit your exposure to it.
4. Reduce your personal screen time
While digital burnout is generally classified as a workplace issue, it can also be further exacerbated by using technology during your personal time too, whether it’s during breaks or your off-hours. After all, even if it’s just for fun, you’re still contributing to your total screen time.
You don’t need to take it to the extreme and unplug completely. But instead of always reaching for your phone to watch Tiktoks, you can consider doing analog activities (like reading physical books, going on a run or spending time with family and loved ones) as an alternative. This can not only help to reduce digital fatigue, but if you’re taking a work break, it can contribute to enhanced focus when returning to work.
Like it or not, technology is here to stay. As our reliance on it continues to grow, digital burnout will likely remain as a potential hurdle for professionals around the world. That's why it's important for us to know how to not just spot the signs, but know how to safeguard ourselves from such issues. Eventually with the right approach, you’ll be able to make the best of your career by learning to manage your screen time well, and keeping yourself healthy and motivated.
