5 simple habits to beat digital fatigue

Top tips is a weekly column where we highlight what’s trending in the tech world today and list ways to explore these trends. This week, we’re tackling a common struggle for anyone living the digital life, how to beat digital fatigue and bring back real focus in a screen-heavy day.

Ever hit that 3pm wall where your eyes sting from staring at the screen, your shoulders feel like bricks, and even the third cup of coffee isn't helping? All day it's been Zoho Meeting, Zoho Cliq, Zoho Mail—ping after ping, tab after tab. By the time evening rolls around, you've answered a hundred messages but can’t point to a single thing you finished.

That drained, foggy feeling isn't you being lazy—it’s digital fatigue.
Nearly 49% of remote workers report suffering from digital fatigue, with 22% spending over 10 hours a week in virtual meetings, showing how meeting overload significantly contributes to exhaustion. Hours of back-to-back screens scatter your focus and slowly sap your energy. The way out isn't another coffee or a longer to-do list; it's building a few tiny rituals into your day that will quietly top up your mental battery while you work.

Hydration ritual 

Before cracking into your first email, drink a full glass of water. Even mild dehydration amplifies fatigue, triggers headaches, and makes focus slippery. Water oxygenates your brain and gives a natural energy boost that's faster than coffee. Bonus tip: Add a pinch of sea salt and a squeeze of lemon to balance electrolytes and prevent the afternoon crash. 

Micro-movement breaks

Sitting for hours locks your muscles and compresses your spine. You can combat this by scheduling two-minute micro-movement breaks every hour. Stand, stretch, or walk. Sneak in "mobility snacks"—shoulder rolls, wrist stretches, calf raises. These resets improve circulation, sharpen focus, and lower cortisol, the stress hormone that can pile up during back-to-back virtual meetings. 

The 20-20-20 eye reset

Need to relieve those eyes? Every 20 minutes, look 20 feet away for 20 seconds. Pair this with palming: Cup your hands over closed eyes for half a minute to reduce eye tension. This mini blackout acts like meditation, signalling your brain to shift out of constant alert mode.

Focus power hour

Pick your peak energy window and guard it fiercely. Silence notifications, close extra tabs, and attack one deep task. Neuroscience shows uninterrupted focus unlocks flow, spiking productivity and creativity. One focused hour often achieves more than three scattered ones.

Digital sunset

Light emitted from screens can suppress melatonin, making it harder to sleep and harder to wake refreshed. Set a "digital sunset" at least 30 minutes before bed, unplugging from emails, feeds, and notifications.

Digital fatigue doesn’t have to win your day. By weaving in small, intentional habits—a glass of water before your morning emails, short movement breaks, eye resets, focused work blocks, and a nightly screen pause—you'll protect your energy and sharpen your focus. 

Start small, stay consistent, and watch your days feel lighter, your work feel clearer, and your energy last longer.