With coronavirus, many of us are spending more time on teleconferencing on Zoom, Skype, Teams, and more than we ever expected. Here’s ways you can prevent or reduced the dreaded “Zoom Fatigue.”
For your eyes:
- Screens should be 18 – 24 inches from eyes
- Use screens in locations with good lighting without a lot of glare (or consider a matte screen filter)
- Adjust brightness and contrast for comfort
- Consider night mode or blue shade mode on devices after 7 or 8 pm to shut out the blue light which can disrupt sleep
- Remember to blink now and then to avoid dry eyes and eye strain
- 20-20-20 breaks: Set a timer – every 20 minutes, look at something 20’ away for 20 seconds (plus spend some time outdoors every day, looking at a far distance)
For your body:
- Use good posture – typical advice is to sit so there’s a 90 degree angle at your ankles, your knees, and your hips, and that your elbows are at a 90 degree angle as your hands rest on the keyboard. Start with that advice, but then adjust as needed for your personal comfort.
- Choose good furniture – that helps you keep good posture and doesn’t hurt your butt.
- Vary seating choices – if possible, have multiple work stations so you’re not putting weight on exactly the same parts of your body all day long every day, or have an exercise ball to sit on, or a standing-desk station
- Stretch breaks – take breaks between activities… at the end of a chapter, after finishing an assignment, every 20 minutes, whatever “signposts” make sense; dance breaks are also great
For your brain:
Take breaks! Get outside! Move!
I have found that sometimes instead of sitting at my laptop for a zoom call, it’s a nice change of pace to go for a walk and participate from my cell phone. (I turn off my camera so they’re not seeing the world in constant motion.)
To learn how to use Zoom, check out the articles in my Zoom Guide.
- Zoom Basics (how to join a meeting, mute / unmute, chat, raise hand)
- Becoming a more skilled Zoom participant (gallery view vs. speaker view, changing your name, looking better, and sounding better)
- Hosting a Meeting (starting a meeting, inviting people, scheduling a meeting, security issues, reducing Zoom bombings, muting, recording)
- Advanced Meeting Management (spotlight, breakout rooms, co-hosts, sharing screens)
- Optimizing PowerPoint for use on Zoom, including tips on how to best present videos on Zoom
- Playing Live Music or Leading Songs on Zoom
- Screen “hygiene” for prolonged use – reduce Zoom fatigue