7 habits that will help you combat Zoom fatigue

Over a year into the pandemic, Zoom fatigue is becoming a real problem. “It is a contributing factor to an increase in mental illnesses such as anxiety and burnout,” says Linda Mota, CEO of Topanga HR.

But why? Didn’t we have a lot of meetings before the age of remote work? And shouldn’t working from home feel more manageable than going to the office every day? It turns out there are a few factors that make continuous video meetings more exhausting than in-office workdays.

“The constant close-up eye contact is intense and unnatural and it becomes difficult to sustain over long periods of time. The cognitive load is much higher in video calls than it is in person, as our brains have to work much harder to send and receive information,” says Mota.

According to her, it’s also easy to underestimate how many people suffer from social anxiety or have a fear of public speaking, and the idea of speaking in a video call exacerbates that stress. Not to mention the fact that staring at your own self speaking all day long can make you self-conscious.

And while there are increasing reports about the negative effects of being on Zoom all day, the term Zoom fatigue leaves room for interpretation, so it’s important to clarify what it entails.

“Zoom fatigue can be described as the exhaustion felt after constant video calls or video conferences. It’s having a significant impact on the mental health of those who use video calls regularly for meetings, leaving employees feeling depleted and wondering why they feel exhausted when they are ‘working from home.”

“The symptoms are similar to the symptoms of burnout – feeling really exhausted, headaches, sore eyes, difficulty concentrating, irritability or insomnia.”

When it comes to mental health issues in the workplace, prevention is key — and we should have the same mindset about the toll remote work is taking on professionals. “Employee Assistance programs are built to support employees who are already in crisis. It is critical that we start openly discussing Zoom fatigue and creating awareness on the warning signs and offering support early on to keep employees healthy,” says Mota.

If you’re starting to feel drained because of video calls, here are seven habits that will help you combat Zoom fatigue.

1. Take several breaks a day

According to Mota, taking several breaks to restore your energy throughout the day is key. Leave room in your schedule to walk away from the computer, eat, or do an enjoyable activity, even for a few minutes at a time. And avoid back-to-back meetings.

“Block time in your schedule for breaks and lunch where you can move around, meditate, listen to your favorite song or eat a meal without distractions. Blocking these break times can help reduce stress and increase your productivity throughout the day,” she says.

2. Block 30-minute chunks of time

Time is of the essence when your calendar is packed with meetings. When are you supposed to get actual work done? To avoid overextending yourself and working in the evenings, make sure to block 30-minute increments to tackle your tasks and catch up on things like emails. This will also help you focus during meetings without distractions.

“If you have early morning calls, try to schedule your first time block at least 30 minutes before your first meeting so you can respond to any emergencies or complete any urgent tasks before you start your day. Managing your time effectively will help you feel more in control of your day,” says Mota.

The payoff? Reduced overwhelm, clearer boundaries between work and home life, a sharper mind and increased energy.

3. Have a no-meeting day

Mota suggests having one no-meeting day a week, where you can work in relaxed attire and not worry about video calls. It’s also important to allow for periods of deep, sustained work where you can move forward important projects.

“Having one day a week where you feel more relaxed and in control of your day will give you the time and space to tackle tasks or projects that require your full attention without any distractions.”

4. Swap some video calls for audio ones

If you have one-on-one meetings that are a bit less formal, why not replace them by audio ones so you can walk and talk and grab some fresh air? “The fresh air and exercise will leave you feeling focused and energized,” says Mota.

5. Be diligent about self-care

It’s tempting to skip your self-care practices when you need them the most. Make sure you’re as diligent about scheduling me-time as you are when it comes to tending to your obligations and responsibilities.

From reading a book to exercising and from meditating to taking a bath or watching your favorite show, pick something that helps you relax and disconnect.

“This time to do something you enjoy will give you joy and help replenish your energy,” says Mota.

6. Talk to your team

It’ll be way easier to implement those positive habits with the buy-in of your boss and team. Mota recommends talking to your colleagues and manager about Zoom fatigue and aligning on a game plan:

“It can look like implementing a no-meeting day each week, a group activity each Friday afternoon with an open group chat, a decision to keep meetings short or allowing cameras to be turned off for certain meetings. Open-mindedness is key.”

7. Book some time off

Just because you’re working remotely doesn’t mean you don’t need a vacation. Listen to your body and pay attention to the cues you really need to take a step back before hitting a wall.

“Working from home does not mean you do not need a break. If you are feeling the effects of Zoom fatigue, it may be time to take a day to rest or book a few days of vacation to rest and recover,” says Mota.