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What is Slippage In Crypto And How To Avoid It? Business 2 CommunityDakota Murphey analyses the causes of digital burnout, how we can avoid it, and for employers, protect against it…
The way we work looks very different to the professional landscape of just a few short years ago. For many, remote working is now a part of normal life with 38% of working adults having worked at home at least one day per week in 2022. That is a significant proportion of the population enjoying the freedom and benefits that working from home brings.
There are also plenty of us who have been given work devices that we can use in the office or at home, meaning we are always connected and available to work. But, every rose has its thorn and for all the benefits of remote working and increased connectivity, there are drawbacks people must overcome.
Perhaps the biggest danger to our well-being is digital burnout, with people being available to work for longer and more often than if they are based at home. There are ways we can avoid overexposure to work and avoid digital burnout.
Digital burnout occurs when we are exposed to our screens for too long. Being forced or feeling compelled to stare at your screen for hours at a time can lead to workplace stress. This can manifest itself in various forms such as tiredness or exhaustion, anxiety, a loss of interest in your job or depression and loss of sleep.
Whether you work into the late evenings while at home, skip lunch or open your laptop at the weekends to check in, we are being overwhelmed by work through our digital devices. This can lead to mistakes and lapses in concentration which can range from falling for the latest security vulnerabilities to being short-tempered with colleagues.
Working flat out at any time can see us struggle to maintain momentum and eventually our productivity can wane. The same is true of always being switched on and we need breaks from our screens and devices and time to clear our thoughts of anything work-related, even if just for a moment. There are several symptoms of digital burnout to look out for if you think you are in danger of too much screen time.
Of course, these symptoms are not exclusive to digital burnout but experiencing them could be an indication that there is an imbalance in your life. Asking yourself if you are working too much or spending too much time staring at your screen is the first step towards finding a solution to the problem.
Credit: Alamy Stock
If you are sick, you are sick but there is a temptation to keep working when you have access to a work device. Sure, for mild symptoms then perhaps a day or two in your pyjamas while you work from the sofa is okay but for more serious illnesses and conditions, we need time to rest and recuperate.
We have learned that isolating when infectious is an important step to avoid passing it on to others, but dialling into a Zoom meeting while sick is often still expected of people. That can be exhausting for someone who needs rest but the expectations of ‘presenteeism’ mean we can feel the pressure to attend meetings virtually, even if we’d really rather not.
Sleep and rest are essential for recovery from illness so being able to shut your laptop and get some is important. Not to mention how your performance will be impaired and the likelihood of mistakes will increase.
The risks of overworking are not just mental, it can put our health at serious risk. Studies have shown that overworking can lead to a 42% increased chance of heart problems and a 19% chance of stroke. Although it might not seem like overworking because you aren’t ‘at work’, digital burnout is not something to overlook.
There are plenty of ways we can get lured into working longer hours and when your laptop is so close by it can be tempting just to log on and do another hour. Breaks are important, and when working on a screen all day a useful way to get enough time away from your device is the 20-20-20 rule.
This rule states that every 20 minutes you need to stare at something 20 feet away for 20 seconds. Applying this rule throughout the day can reduce eye strain and let you refocus. But staring off into the distance isn’t enough for an eight-hour shift and once per hour you should get up from your desk for 5-10 minutes.
This might be to make a coffee, have a toilet break or simply take a quick walk around the block. If you are feeling stressed or overwhelmed by the level of screen time you are experiencing, meditation and deep breathing exercises can help to restore a level of calm.
It is not just the responsibility of the individual to ensure they are free from digital burnout and companies must do their part to ensure the safety and continued well-being of their staff. Companies can make a start by adopting an approach that normalises taking breaks and finishing work in good time.
A company culture of working through the evening as well as the day isn’t a healthy one and it’s the first place to make a change. Companies can encourage staff to take regular screen breaks and ensure that managers are checking in on staff regularly to assess their working hours. Communication is important to help recognise the signs both in other people and in ourselves.
Encouraging face-to-face meetings periodically gives everyone the chance to sit around the same table, without the need to stare through their screen. Plus it’s good to be in the same room as people from time to time, even if remote working is your preference. Healthy digital practices help to avoid toxic workplace habits and encourage staff to avoid digital burnout.
Catch-up or listen again to this session:
Join Westfield Health CEO, Dave Capper, Professor Jeff Breckon from the Advanced Wellbeing Research Centre at Sheffield Hallam University and Sky Wellbeing Health & Fitness Manager Alistair Hugo, now...
It’s one thing to read about burnout; it’s another thing to have it come knocking on your door. I’ve experienced the latter. That’s why I’m now such a firm proponent of putting measures in place to prevent burnout for everyone—including executives.
A Deloitte survey found that more than three-quarters of workers have felt burnout. That’s a considerable number. Put simply, even if you have 10 employees, at least seven might be at risk of burnout. And as I found out, one of those seven could be you.
I’ve always been a workaholic. As a CEO, you can probably relate. When the pressure’s on, you want to go into action. Yet, even if you feel energized by your Type-A routine, you might be in for an unpleasant surprise.
My “surprise” happened on a Monday. I was mingling at a large dinner that was part of a conference I was hosting. Before I could sit down, I suddenly felt lightheaded. The next thing I knew, I was in the hospital. However, I was determined to get back to the conference. So, that’s what I did.
A few days later, I wasn’t feeling good. I had a headache and nausea. It turns out I had a concussion from hitting the deck. It took six weeks to recover.
What happened? My body and mind were trying to get my attention. I wasn’t listening, so it literally knocked me on my ear. I’m listening now. I’m also keen on ensuring my experience doesn’t happen to other executives.
I ignored the initial signs of burnout. My enthusiasm was waning, and my temper was rising. I felt like it was tough to get my mojo back sometimes. However, I told myself it was just normal, post-pandemic stuff.
I brushed away all the symptoms of burnout that were threatening my health. Your symptoms might look different, of course. Burnout affects everyone in unique ways. Some people feel fatigued; others get edgy. Regardless, burnout is pervasive and often requires professional intervention once it’s reached its peak.
Unfortunately, burnout is rising, not just because of the coronavirus but because of tech. We’re now faced with more information than we could ever consume. It’s overwhelming. It’s also addicting. We haven’t quite adapted to the influx of data at our fingertips, leading us to become hypervigilant. We’re always paying attention, always “on,” and always getting bombarded by stress-related hormones.
See the problem? We weren’t built for screens, endless scrolling, or late-night Slack messaging. We were made to need brain breaks, which we’re not getting. Accordingly, our brains are pushing back — and hard. They’re breaking down and trying to tell us, “Houston, we have a problem.” Only, we’re not listening. We’re going full force and then ending up on the floor during a convention dinner in front of 100-plus guests.
At this point, you’re hopefully wondering how to avoid burnout. I have some solid advice:
1. Focus on sleep hygiene. Most leaders I know don’t get enough sleep. And as a CNN Business report explains, the longer you stay awake, the more likely you are to lose your edge. Therefore, start a better sleep regimen tonight.
First, make sure your room is dark and cold. Stretch and relax before hitting the sack. Try to eat a balanced diet during the day, or at least in the hours before bedtime. It’s hard for your body to get into a restful state if your belly is trying to digest a cheeseburger, fries, and beer. (Speaking of beer, alcohol can wreak havoc on your sleep schedule. It’s okay to imbibe conscientiously, but limit yourself. Bedtime and bourbon don’t go great together.)
2. Incorporate physical activity into your day. I know you don’t want to hear this because you’re probably having trouble getting a shower, let alone a walk, jog, hike, or bike ride. Nonetheless, a doctor friend of mine suggests carving out 37 minutes daily for activity. He wishes he could write prescriptions for “forest bathing,” which he explains means getting lost in the glory of green spaces.
I honestly don’t have time to get to a park or even just outside sometimes. But that doesn’t matter. I try to do more intentional movement at home. As a result, I always feel rejuvenated. Remember: The body is made for movement. When you give it what it craves, it helps you heal from the inside out. Ironically, exercising will help you with your sleep, too.
3. Stop using devices first thing in the morning. Do you start the day by checking your phone and hitting up your emails? For the next week, I challenge you to stop. Get a cup of coffee. Take your 37-minute stroll or Peloton ride. Make a nutrient-rich breakfast. But don’t ramp up your stress levels by tapping into the digital world right when you open your eyes.
By the way, after you’ve done this for a week, do it for another week. The old saying is that it takes 42 days to develop a habit. Still, we’ve all quit after the 42-day mark. That’s why the gyms are packed in January and empty by late February. So, aim for 84 days of behaving nicely to yourself by going tech-free first thing in the morning.
It’s hard to admit that you can’t cope with everything. Guess what, though? You’re human. You have limits. Yes, you can push the bar and reach for the stars. But even the astronauts who made moon shots needed to ensure they had the oxygen to achieve their goals. Rather than risk a burnout breakdown, embark on some healthier habits. As they say, an ounce of prevention is worth a pound of cure. With burnout, the price of the cure could far outweigh the trouble of some simple daily changes.
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