How To Avoid Screen Fatigue During Online Schooling

Screen fatigue is a common issue for students during online schooling, as extended hours in front of screens can lead to tiredness, eye strain, headaches, and reduced concentration. Here are several strategies to help students avoid screen fatigue during online learning:

1. Follow the 20-20-20 Rule

• What It Is: Every 20 minutes, take a 20-second break and look at something 20 feet away. This helps reduce eye strain caused by staring at a screen for long periods.

• Why It Works: It allows your eyes to focus on something different and reduces the strain caused by prolonged close-up viewing.

2. Use Blue Light Filters

• What It Is: Blue light emitted by screens can contribute to eye strain and disrupt sleep. Use blue light filter apps or physical blue light-blocking glasses.

• Why It Works: Filtering out blue light helps reduce digital eye strain and prevent disruption to your natural sleep cycle, especially during evening learning sessions.

3. Adjust Screen Brightness and Contrast

• What It Is: Ensure your screen’s brightness is comfortable and matches the ambient lighting in the room. High brightness or low contrast can contribute to eye strain.

• Why It Works: Proper brightness and contrast minimize the effort your eyes need to put into reading text and viewing images, helping reduce discomfort and fatigue.

4. Take Regular Breaks

• What It Is: Plan for regular, scheduled breaks throughout the day. The Pomodoro technique (25 minutes of work followed by a 5-minute break) can be especially effective.

• Why It Works: Taking short, frequent breaks helps to rest your eyes, stretch your body, and refresh your mind, reducing the chances of fatigue setting in.

5. Maintain Proper Posture

• What It Is: Ensure that your workstation is ergonomically set up. The top of your screen should be at eye level, and your back should be straight, with your feet flat on the floor.

• Why It Works: Good posture prevents neck and back strain, allowing you to stay more comfortable and focused during study sessions.

6. Use a Larger Screen or External Monitor

• What It Is: If you’re using a laptop for online schooling, consider connecting to a larger external monitor or using a tablet with a bigger screen for better readability.

• Why It Works: A larger screen reduces the need for squinting or leaning in to see text, which minimizes strain on your eyes and makes studying more comfortable.

7. Practice Eye Exercises

• What It Is: Simple eye exercises, like rolling your eyes or focusing on distant objects, can help relax the eye muscles.

• Why It Works: Eye exercises help prevent strain and tension from building up in the muscles that control eye movement, promoting better eye health and reducing fatigue.

8. Stay Hydrated and Eat Healthily

• What It Is: Dehydration and poor nutrition can exacerbate feelings of tiredness and make it harder to stay focused.

• Why It Works: Drinking enough water and eating balanced meals helps keep your body and mind energized, which can make online learning sessions feel less exhausting.

9. Practice Mindfulness or Relaxation Techniques

• What It Is: Incorporate mindfulness practices or relaxation exercises, such as deep breathing, meditation, or stretching, during breaks.

• Why It Works: These techniques reduce mental stress and help students reset during study sessions, making it easier to return to learning without feeling overwhelmed or fatigued.

10. Limit Non-Essential Screen Time

• What It Is: Outside of online school hours, minimize screen time by engaging in non-screen activities, like reading physical books, walking, or doing hobbies that don’t involve technology.

• Why It Works: Reducing overall screen time allows your eyes and brain to rest, preventing cumulative fatigue.

11. Enable Dark Mode on Apps

• What It Is: Use dark mode settings on apps, web pages, and learning platforms. This reduces the brightness of the screen background and makes text easier to read.

• Why It Works: Dark mode is less harsh on the eyes and can be more comfortable to read for extended periods, especially in dimly lit rooms.

12. Improve Lighting

• What It Is: Ensure that your study area is well-lit. Use ambient lighting that is softer than direct overhead lighting or backlighting from a screen.

• Why It Works: Good lighting reduces the strain on your eyes when viewing the screen, especially when it’s dim or the room is too dark.

13. Alternate Learning Methods

• What It Is: When possible, alternate between digital and non-digital learning methods. This could include reading physical textbooks, taking handwritten notes, or doing exercises offline.

• Why It Works: Alternating between screen-based tasks and offline activities reduces the amount of time spent in front of a screen and gives your eyes a break.

14. Limit Multi-Tasking

• What It Is: Avoid multitasking with multiple apps or tabs open while learning online. Focusing on one task at a time helps prevent mental overload and physical fatigue.

• Why It Works: Constant switching between tasks and apps can strain both your eyes and your brain. Focusing on one thing at a time reduces cognitive load and physical fatigue.

15. Sleep Well

• What It Is: Prioritize good sleep hygiene by establishing a bedtime routine and ensuring you get enough rest each night.

• Why It Works: Adequate sleep helps maintain cognitive function and prevents fatigue during online school sessions.