Digital Fatigue Is Exhausting (so here’s how I manage it)
I’m tired, unmotivated and feel overwhelmed. I’m experiencing digital fatigue.
And I know I’m not alone. We’re constantly being pulled and called in every direction, all the time.
Multiple apps, social media, emails, ongoing chats...they all summon us.
And we must respond, promptly. This is our digital reality.
We’re expected to do it all, make more, be better – and repeat. Be everywhere and care about everything, all the time.
(breath)
I’m tired.
So, what’s a modern human to do?
Well, I don’t know. But here’s what I do.
Let’s get to it.
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What Is Digital Fatigue?
Digital exhaustion is probably felt by everyone, to some extent.
So, what is it?
Digital fatigue is physical and/or mental exhaustion caused by technology and excessive screen time.
We’re constantly being bombarded with targeted ads, new apps and urgent chats.
Marketers, friends, families and work all live simultaneously inside our pockets, at arm’s length.
It’s no wonder we’re tired.
Some Digital Fatigue Symptoms
Overwhelm
Feeling exhaustion from your digital life
A sense of listlessness
Annoyance or frustration
Poor concentration
A lack of productivity
Physical symptoms (such as headaches, eye strain or difficulty sleeping)
Feeling bad or a low mood
Some Digital Fatigue Causes
Trying to be in too many places and spreading yourself thin
Falling into the comparison culture trap
Not setting digital boundaries or limits for yourself
Lacking intention in use of technology
Constant exposure to screens and platforms
Pressures from work or society
Poor lighting and blue light issues
How I’m Solving My Digital Fatigue (8 tips)
The tips and solutions below are relevant for everyone, regardless of digital fatigue context.
So I hope they help you like they’re helping me.
1. Prioritize
I’ve never actually sat down and asked myself this question.
But what’s truly important in my digital life?
I mean, what do I actually need?
This is a critical question to answer. Because it creates digital clarity.
So prioritizing your digital life is the first move in addressing digital fatigue.
Here are some helpful tips to help:
Align your digital habits with your core values
Consider your digital goals
Limit the number of digital spaces you focus your energy on
Decide on your most important life buckets, then choose just 1 app for each
2. Delete
I recently did an overhaul of my phone homescreen.
It needed some serious tidying up and decluttering. Now, everything is much more organized (and it feels like a weight was lifted).
A lot of this digital cleanup was me just deleting unused or less important apps.
Because let’s be honest, do we really need to be using four different AI image and video apps?
No, probably not (I mean, unless that’s your thing, then do you).
So take stock of what apps you have on your phone. Which ones do you actually need? And which could you get rid of?
It can help to look at your screen time data and consider your digital goals.
3. Turn Off (most) Notifications
A little while back, I turned off notifications for all but one (maybe two) of my apps.
And I noticed the difference in my life (and contentment) immediately.
There’s no greater feeling than looking down at my phone to see an empty notification queue.
Even if I know there are probably new alerts sitting inside my apps, I still feel a strong sense of calmness by not seeing it directly on my homescreen.
As the saying goes, “out of sight, out of mind.”
So my advice? Put 95% of your apps on the chopping block.
Because the truth is, most of the notifications we get aren’t nearly as urgent as they appear.
4. Create A Digital Schedule
Schedules are great. They organize our stuff into neatly packed corners of the day.
So let’s create one for our digital life.
For example, I get social media messages and comments at all hours of the day, across various time zones (I’m not even popular, but they still pop up a lot).
So responding to them immediately isn’t the most sustainable way to live. This is the quickest way to burnout.
So, I started scheduling a designated time for my social media networking (usually in the evening, after my other priorities are done).
Similarly, I have a less active language exchange app, which I usually only respond to messages once or twice a week (my friends on the app know this and expect it from me).
So if you’re feeling the weight of digital life pushing down on you, try creating a schedule that suits your goals, preferences and lifestyle.
Let your friends, family and coworkers know about this new schedule (so they’re not left wondering why you’re not responding).
Then, enjoy your newfound control.
Hot Tip: Avoid technology as soon as you wake up. Try doing some morning stretches or have some coffee first. Start your day digital-free.
5. Meditate More
Meditation completely changed my life.
It’s given me a greater sense of calmness and more present moment awareness. My brain feels rewired.
So, if you’re keen to try, I like recommending this to everyone.
I’m no yogi or self aware guru, but here are a few meditation tips that help me get in the zone:
Close your eyes and just imagine a ball of energy floating in front of you
Pretend you just arrived here and you know nothing (RJ Spina trick)
Focus on the breath and the breath alone
Don’t try to stop your thoughts, just observe them (without judgment)
Making meditation a part of your daily routine is a simple way to slowly (but effectively) boost your self awareness and calmness (in my experience).
After you get more comfortable with it, you can start sitting for longer and develop strategies that work best for you.
Recommended: How to Be More Chill (14 secrets)
6. Add More Nature Into Your Life
Nature – the perfect remedy to our digital dilemma.
To be honest, I could definitely take things up a notch in this department. But, I’m doing much better than where I used to be.
Nature is a seriously powerful strategy for combating digital fatigue (which makes sense).
I mean, there are tons of health benefits to spending more time outdoors. And lessening the effects of digital fatigue is one of the big ones.
So take a hike, have a picnic or walk around your city on a photoshoot (I know, slight digital use there).
Or, do something active. I love snowboarding but anything goes here.
Just add some more nature back into your life. Aim for a daily dose and work it into your schedule.
I know it’s helped me tremendously.
7. Detach Self Worth From Digital Identity
Okay, things are getting a bit deeper here. But stay with me.
You are not your digital identity. We are much much more.
Your value and self worth can never be fully represented in a digital way. We’re too kick-ass for such a limited system.
So practice the art of detachment (detachment from likes, hearts and more). This is my go-to move recently.
Of course, it’s not always easy though.
So here are some quick tips to separate your self worth from your digital identity:
Stop comparing yourself to others (only compare yourself to yourself in the past)
Don’t measure your success or value using social media metrics
Redefine what success and happiness really means
Zoom out and appreciate how far you’ve come
Practice gratitude, patience and compassion for yourself
Do things for fun (not fame, growth or accolades)
Recommended: How to Manifest Confidence (8 moves)
8. Stop Trying To Do It All (all at once)
I have a lot of passions and just as many projects.
I have multiple goals and even more hobbies. Suffice to say, it's hard to manage everything.
But I remembered something: we can do anything, we just can’t do everything.
So this is my last move for addressing digital fatigue.
Focus. Stop trying to do it all (digitally speaking).
Here are my favorite ways to chill and take things slower with a more focused approach:
Set realistic timelines and expectations
Limit assumptions
Break down bigger projects into smaller steps
Make time to do more of what you love (not what you “should” do)
Practice minimalism and essentialism
Stop trying to be perfect (it’s an illusion)
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