Dear Tacit,
I spend a lot of time in front of a screen (for work, social connections, etc) and it’s making me mentally and emotionally exhausted. I know I should “unplug” but it doesn’t really feel like a real option.
Signed: Need To Unplug
Dear Need To Unplug,
It sounds to me like you might be describing something called “digital burnout”. This is a very real type of mental, emotional, and sometimes physical exhaustion that results from prolonged or intense exposure to digital devices and online activity—especially without meaningful breaks. It’s a modern form of burnout that’s become increasingly common in our always-connected, post-pandemic world.
Digital burnout isn’t just about feeling tired physically. It also involves a drop in productivity and creativity, an increase in anxiety and depressive symptoms and a disruption in sleep and stress responses. It has a direct impact on the relationships in your life – on every level. If you are dealing with digital burnout, it can be difficult to be “present” mentally and emotionally, even when you are physically with other people. And it can become next to impossible to feel comfortable being introspective and connecting with yourself.
In this day and age, many of us find ourselves in front of a screen for a wide variety of reasons. Maybe we work form home, or are going to school and taking online classes. This often results in long hours spent on platforms like Zoom, or doing tasks like answering emails or writing papers/assignments without healthy boundaries. It can be really hard to be able to fully “clock out” when our devices are close by.
The digital world also keeps us connected to so many things in our personal lives (friends, the news, entertainment, etc). The constant texts, alerts, and pings that demand our attention seem to never stop. Even when we don’t “have to” be on a device, we often find ourselves playing games or scrolling endlessly – this can also cause overload. This use of our screens for both work and relaxation leaves no time to mentally disconnect or have truly refreshing/revitalizing downtime.
Some common signs of digital burnout include brain fog or trouble concentrating; headaches or eye strain (sometimes called “screen headaches”); sleep problems (either not being able to fall sleep or not getting enough good quality sleep) due to blue light overstimulation; feelings of anxiousness, irritability, or emotional numbness; a lack of motivation, even for things you usually enjoy; and feelings of exhaustion, despite not doing much physically.
So how can you address this issue? The goal isn’t necessarily to go completely off the grid, but to create healthy digital boundaries that protect your energy and attention instead.
Be intentional with your screen time. And schedule screen-free time, so it becomes a priority (and not an after-thought). Start with small tech-free breaks. Set aside 30-60 minutes each day – start with after work and before bed, and then add in 10 min breaks at other times as well. During these breaks, no screens are allowed. Use that time for something else like a walk, reading, journaling, or even staring out the window (yes, really—your brain needs that boredom and quiet so it can process the wisdom and emotions of the day).
Define what “online time” means to you. Just like when you were going to an office or a school setting, designate parts of your day for work/school needs and social connections – keep other parts sacred for off-line time. Be sure to silence the notifications you receive outside of those hours—your nervous system will thank you.
Change how you relax. Social media might feel like a break, but it often stimulates your brain (and your emotional responses) rather than soothes. Try swapping 15 minutes of scrolling for music, stretching, or some outside time. Small changes can lead to big relief.
Learn how to start and end your days in a way that is healthy. Avoid screens for the first and last 30-60 minutes of your day. This helps your brain connect with you more (at pivotal times) and eases you in and out of an “always-on” mode, improving focus and sleep.
Be gentle with yourself. Digital burnout is not a personal failure – it’s your mind and body asking for balance. Don’t feel guilty for needing to do things differently. Digital tools are essential—but your brain wasn’t built to process a nonstop feed of information. Recognizing and managing digital burnout isn’t about rejecting tech—it’s about reclaiming your mental space and finding balance. It’s okay to need a reset so you can take back a little control. You might be surprised how good life can feel with a little less screen time and a little more “other”.
Take care!
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