Are screens taking over your life? In this episode of The Long-Distance Worklife, hosts Marisa Eikenberry and Wayne Turmel dive into the growing issue of screen fatigue and explore how remote workers can break free from digital overload. Learn about the physical and mental toll of excessive screen time, why our brains crave those dopamine hits, and how to set boundaries for healthier habits. From practical tips like setting screen-free zones to embracing old-school tools (hello, paper planners!), this conversation is packed with actionable strategies to help you reclaim balance in your remote work life.
Key Takeaways
1. Define Screen Fatigue: Recognize that screen fatigue involves both physical strain (eye fatigue, disrupted sleep from blue light) and mental exhaustion from constant input and dopamine-driven habits.
2. Set Clear Screen Break Goals: Decide specific times or durations for breaks, such as "no screens for 15 minutes," instead of vague promises like "less screen time."
3. Create Screen-Free Zones: Establish boundaries like no screens at the dinner table, during family time, or in the bedroom to reinforce healthy habits.
4. Limit Notifications: Turn off unnecessary alerts to reduce distractions and the urge to check your devices. Fewer dings mean less stress and temptation.
5. Reduce Blue Light Exposure: Use tools like night mode on devices, dim lighting, or e-ink screens to minimize eye strain, especially in the evening.
6. Incorporate Offline Activities: Replace screen time with activities like reading paper books, going for walks, or engaging in chores to refresh your mind and body.
7. Practice Intentional Device Use: Avoid using screens as your default downtime activity. Try alternatives like music or silent walks to give your brain a genuine rest.
8. No Screens Before Bedtime: Commit to at least 30 minutes of screen-free time before sleeping to help your brain wind down and improve sleep quality.
9. Use Technology Wisely: If you rely on tech (like a Kindle), explore settings to reduce blue light and adjust brightness for less strain during necessary use.
10. Develop New Habits Gradually: Don't go "cold turkey." Instead, build sustainable habits over time by integrating small changes consistently into your routine.
Timestamps
0:00 Introduction 0:30 What Is Screen Fatigue? 1:25 The Physical and Mental Impacts of Screen Time 7:00 Digital Detox Strategies 10:30 Setting Boundaries with Screens 13:45 Blue Light and Notification Hacks 15:35 Enjoying Offline Activities 20:10 Conclusion
Related Episodes
- When Should You Turn Off Your Webcam? – Ask Wayne Anything
- Remote Work Rants: Should You Turn Your Camera On for Every Meeting
Additional Resources
- Learn more about Wayne Turmel
- Email Wayne Turmel
- Connect with Wayne Turmel on LinkedIn
- Learn more about Marisa Eikenberry
- Email Marisa Eikenberry
- Connect with Marisa Eikenberry on LinkedIn
- Purchase a copy of The Long-Distance Leader
- Purchase a copy of The Long-Distance Teammate
- Purchase a copy of The Long-Distance Team
- The Kevin Eikenberry Group
Order
The Long-Distance Leader Perfect your remote leadership skills with the updated edition of "The Long-Distance Leader" by Kevin Eikenberry and Wayne Turmel, featuring new principles and proven strategies for today's hybrid work environments. Order: https://longdistanceworklife.com/LDL
Your Hosts
Wayne Turmel: Master Trainer and Coach for The Kevin Eikenberry Group, co-author of The Long-Distance Leader: Rules for Remarkable Remote Leadership and The Long-Distance Teammate: Stay Engaged and Connected While Working Anywhere, and trainer of remote teams for over twenty years. Read More...
Marisa Eikenberry: Web developer, podcast editor, and technology support specialist for The Kevin Eikenberry Group. Has worked on a hybrid team for over 9 years. Read more...
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