Remote work is here to stay - but its downsides have long been known. Anyone who is constantly switching between video calls, Slack messages and screen presentations is familiar with it: digital fatigue.
Terms such as "Zoom fatigue" or "screen fatigue" describe a new phenomenon in everyday working life. But healthy remote working is possible - with the right strategies.
Here are seven hacks to make your working day easier, healthier and more productive.
1. eye training instead of constant staring
Our eyes are not made for hours of close-up vision - this leads to dryness, blurred vision and headaches. The 20-20-20 rule provides targeted help: Every 20 minutes, look at something about 6 meters away for 20 seconds (equivalent to 20 feet - hence the name).
Combine this with other targeted eye exercises, for example conscious blinking, circling your eyes (to the right, left, up, down), or a point vs. distance game: Alternate your focus between a dot on the screen and a dot on the window. These mini workouts strengthen your eye muscles.
Background: Studies by the American Optometric Association show that regular changes of gaze can improve eye function in the long term - especially when working at a screen.
2. plan micro-breaks into your schedule
Mini-breaks prevent exhaustion and bring fresh energy to the brain. The human body is not made for sitting for hours on end - especially not in a fixed posture. Just 5 minutes of movement every 60-90 minutesis enough to relieve tension and restore concentration.
So make active use of your breaks: stand up, stretch, shake out your arms and legs or do a short breathing exercise. If you like, you can use a so-called "Pomodoro technique": work for 25 minutes with focus, then take a 5-minute break - followed by a longer break after four cycles.
We have put together specific exercises and movement units for your everyday office life in this article: Workout at work - 12 sports exercises for the office.
Background:Neuroscientists such as Andrew Huberman confirm that rhythmic breaks promote dopamine regulation in the brain - a key to motivation and cognitive endurance.
3. ergonomic workplace - also at home
An ergonomically designed workstation reduces back pain, promotes good posture and improves concentration. Unfortunately, many people still work from home on kitchen chairs at the coffee table.
The minimum requirements: an external monitor at eye level, light from the side, a good sitting posture with 90° angles at the knees and elbows. If you are mobile, you can achieve a lot with a laptop stand, an external keyboard and an ergonomic stool.
Try a standing desk or improvise with cardboard boxes. Seating variety also counts: Floor stools, balance cushions or working cross-legged from time to time - this will keep you moving.
We have compiled the most important tips for an ergonomically furnished home office workstation for you in this article: Furnishing ABC for your home office workstation.
Background:German pension insurance recommends at least 3 changes of position per hour - this protects the spine and intervertebral discs.
4. reduce meetings, increase focus
Zoom fatigue is not only caused by the number of video calls, but also by their structure. There is often a lack of agenda, clarity and a defined goal. Those who are constantly "on" rarely remain truly productive.
Rely on asynchronous communication, e.g. via Slack threads, Loom videos or clear task distribution in tools such as Asana or Notion. Check every appointment: Does it really have to be a meeting?
Tip: If a call is necessary: max. 45 minutes, camera optional, active moderation, meeting focus instead of small talk. And: A fixed "meeting-free day" per week often works wonders.
You can find all the tips for an optimal meeting in this article from us: Planning and structuring meetings: What belongs in a perfect meeting agenda
Background: A Harvard study shows that unnecessary meetings cost up to 23 days of working time per employee every year - and increase emotional stress levels.
5. notifications: clean out radically
Every message, every ping pulls you out of your flow - and interrupts the so-called "deep work" phase in which you really concentrate on your work. According to studies, it takes up to 23 minutes to regain focus after a distraction.
Switch off all push notifications - even on your smartphone. Instead, set up fixed times to check your emails and Messenger (e.g. 11 a.m. and 3 p.m.).
Tip: Use "batching": work through similar tasks in a block - e.g. all requests at 10 a.m. instead of responding every minute.
You can find five methods for getting more out of your work in this article from us.
Background: The American Psychological Association emphasizes that multitasking not only reduces efficiency, but also increases stress levels and can lead to digital exhaustion in the long term.
6. clearly delineate working hours
Working from home makes boundaries invisible. Work and private life often become blurred - which leads to overload and inner turmoil in the long term. The key: ritualized working hours and clear digital signals.
Define daily work and break times and stick to them consistently. For example, use a "digital door sign" such as Slack status or absence notes ("Offline - I'll be back at 9:00").
Tip: Start the day with a fixed ritual (e.g. coffee, a short stretch, a song) and end it just as consciously (e.g. 5 minutes of reflection or a digital diary). This will help you draw psychological dividing lines.
If you find it difficult to switch to your private life after working from home, we have three relaxation techniques for you to help you switch off.
Background: Occupational psychologists talk about the "boundary theory": those who consciously switch between roles remain more balanced and productive in the long term.
7. consciously integrate digital detox
After work, things often continue seamlessly: streaming, social media, online shopping. The sensory overload and screen time never end - unless we consciously set limits. A regular digital detox helps with a mental reset.
Create screen-free times - e.g. 1 hour before going to bed or entire evenings without digital devices. Alternatives: reading, cooking, going for walks, listening to music. Analog hobbies such as jigsaw puzzles or crafts also help you switch off.
Tip: No cell phone in the bedroom - so that you don't scroll through emails first thing in the morning and can relax better in the evening.
Background:Neuroscientific studies show that just 24 hours without digital stimuli improves sleep, attention span and emotional resilience.
Conclusion: Digital exhaustion is not a fate - but a question of the right habits
By making small adjustments to your daily routine, remote working can not only make you more productive, but also healthier.
Do you work remotely but want to do so away from your own four walls? Then the coworking solutions from Office Club might be just the thing for you: whether it's a flexible workplace or fixed office space - discover the workspace that prevents your Zoom fatigue and suits you and your needs.
