Many people spend a large part of their workday in video conferences. While remote work and flexible work models offer many advantages, they can also lead to monotony, exhaustion, and a sense of digital overload. Spontaneous encounters, real breaks, and informal conversations often fall away, and after work, additional online appointments may follow. If you find yourself feeling consistently drained or “overzoomed,” a few simple strategies can help.
Tip 1: Digital detox – creating tech-free spaces
The smartphone is often the biggest distraction. Having a designated spot for it—such as a bowl in the hallway—can help prevent unconscious reaching. It can also be beneficial to designate certain rooms as digital-free zones. This physical distance creates space for recovery without needing to give up digital communication entirely.
Tip 2: Choosing social contacts mindfully
Not every digital interaction is energizing. It can help to reflect on which groups, video calls, and social media channels truly add value—and which drain you. A small “digital spring cleaning” can create space for meaningful and uplifting connections.
Tip 3: Structuring your workday
A clear daily rhythm reduces strain. One approach is to schedule digital tasks—such as meetings and online research—for the morning and shift more analog tasks to the afternoon, as far as your role allows. This creates a natural balance and helps reduce screen-related fatigue.
Tip 4: Bringing variety into virtual meetings
Online meetings don’t have to be monotonous. Small elements such as brief check-ins, virtual coffee breaks, or shared activities can lighten the atmosphere and strengthen team connection. When digital spaces feel more dynamic, interacting becomes less draining.
Tip 5: Using relaxation techniques
Practices like meditation, progressive muscle relaxation, breathing exercises, or yoga offer a balancing counterpoint to digital work demands. Regular use of these techniques can help you switch off in the short term and develop more long-term resilience to stress.
Creating digital recovery intentionally
Digital meeting fatigue rarely stems from a single cause. It often develops gradually—through tightly packed meeting schedules, constant availability, and a lack of true breaks. This makes it all the more important to take proactive steps. Even small adjustments, such as defined offline times, being more selective with digital interactions, or establishing a clearer daily structure, can bring noticeable relief.
Further information on the topic can be found here:
Bailenson, J. N. (2021). Nonverbal Overload: A Theoretical Argument for the Causes of Zoom Fatigue. Technology, Mind, and Behavior, 2(1). https://doi.org/10.1037/tmb0000030
Fauville, G., Luo, M., Queiroz, A. C. M., Bailenson, J. N., & Hancock, J. (2021).
Zoom Exhaustion & Fatigue Scale. Computers in Human Behavior Reports, 4, 100119. https://doi.org/10.1016/j.chbr.2021.100119