By Harrison Moore
In many modern professions, using a screen is integral to completing our daily tasks. Whether it’s a laptop, smartphone or any other digital device, screens are essential not only in facilitating our work, but also connecting us with colleagues, clients and the wider world. This element of device use has become increasingly important since the pandemic gave rise to remote working. This is because screen is now the primary medium through which many of us interact with colleagues.
As important as they are, screens can also have significant repercussions on employees’ emotional and physical wellbeing. Physical symptoms of excessive screen use may be easier to diagnose: eye strain, headaches and neck pain are all common signs you may be spending too much time at a screen.
When it comes to the emotional impact, symptoms may more easily go under the radar or be attributed to another cause entirely. By understanding these impacts and implementing strategies to manage screen time, you can make a substantial difference in fostering a healthier work environment.
The emotional toll of excessive screen time
Spending too much time in front of a screen has been linked to a number of mental health problems, including anxiety, depression, stress and burnout. The constant influx of emails, notifications, and requests can create the sensation of never being able to fully disconnect. Employees feel like they’re always on or available, and it can contribute to a persistent state of stress as employees feel continuously tethered to their work, even beyond office hours.
It can be particularly difficult to make the distinction between personal and work life when working from home when you have easy access to your office supplies and tasks. Continuous exposure to digital devices also means that employees might feel increased pressure to respond quickly, leading to heightened stress and anxiety levels. When clear boundaries aren’t set and adhered to, workers are at greater risk of burnout.
Impact on sleep patterns
Another critical area affected by excessive screen time is sleep. In recent years, scientific studies have countered the long-standing belief that blue light emitted by screens can interfere with the body’s internal clock. Previously, it was thought that exposure to blue light close to bedtime inhibited the production of melatonin – the hormone responsible for regulating sleep – which in turn severely affected sleep quality, but its impact may be less important than we thought.
While we’re still largely unsure how influential the blue light from our digital devices is in disrupting our sleep patterns, what we do know is using a phone or laptop late at night can make it harder for our brains to switch off. It’s recommended to put your phone away at least an hour before bed to signal to your brain it’s time to unwind. For work devices, you should have switched off much earlier than this.
Sleep deprivation can exacerbate stress and anxiety, creating a vicious cycle that affects both personal and professional life. Employees who struggle with sleep might find it harder to focus, make decisions, and manage their emotions effectively, impacting their overall performance and wellbeing.
Diminished social interactions
While digital connectivity has its advantages, it also poses challenges to face-to-face social interactions. Employees who spend excessive time using screens may find themselves disengaging from real-world relationships. The preference for digital communication over personal interactions can lead to feelings of isolation and loneliness, further impacting emotional health.
Social connections are vital for emotional support and stress management. When these connections are weakened, employees may feel less supported and more isolated. This can negatively affect their morale and job satisfaction.
Find 5 practical tips for managing screen time
Both employers and employees can take proactive steps to mitigate the negative effects of excessive screen time. Here are some practical tips:
- Set boundaries. Encourage employees to establish clear boundaries between work and personal time. This might involve setting specific work hours and sticking to them, as well as creating screen-free zones at home to foster relaxation and downtime. If they have the space at home, it’s always a good idea to set up a work desk in a different room to the one you sleep in.
- Encourage regular breaks. Implement policies that promote taking regular breaks away from screens. The Pomodoro Technique, for example, encourages working in focused sprints of around 25 minutes followed by a five-minute break, although you can tweak to suit your working habits. This can help refresh the mind and reduce fatigue.
- Organize in-person interactions. Whenever possible, encourage face-to-face meetings and social events with your team. These days can go a long way toward helping to strengthen bonds and provide that social interaction that is so beneficial to our mental wellbeing.
- Use techniques to limit internet use. 68% of adult internet users actively use strategies to manage their online time. These include using the ‘do not disturb’ function, deleting apps, taking intentional breaks from social media and choosing not to take phones and tablets to bed. Experiment with different options to find strategies that work for you.
- Lead by example. Employers and managers should model healthy screen habits themselves; by demonstrating a balanced approach to technology use, they can hopefully inspire employees to do the same.
Use tech mindfully
While screens are an essential component of the modern workplace, it’s crucial to recognize and address the potential impact of excessive screen time on employees’ emotional wellbeing. By doing so, employers can put the right steps in place to cultivate a more supportive, healthy and productive work environment. Mindful use of technology and a commitment to work-life balance makes sure both employers and employees can thrive in the digital age.
About the author: Harrison Moore
Harrison is a digital content creator who specializes in the field of technology. As a freelancer, Harrison knows how important it is to maintain real-world relationships away from the screen, and he’s a big advocate for promoting mental health strategies in the workplace.