Spending hours online has negative effects on our focus and health, but luckily, there are ways to mitigate them
Even after two years, the pandemic still seems hellbent on keeping us from attending anything that’s away from our screens. However, after all of this time spent on our tablets and computers, it’s time we start considering and countering the effects of these increased hours online.
A registered kinesiologist, Kathy Somers has been teaching relaxation and stress management skills since 1983. Somers runs the Stress Management and High Performance Clinic in Guelph as well as several workshops at the university.
During an interview with The Ontarion, Somers explained that the increased time online has many detrimental effects on the body that pertain to focus, engagement, tension, and health.
For one, constantly being online means we’re often sitting for most of the day, especially for those of us who work and study remotely.
“The body is built to move,” explained Somers. “If I am sat in front of my screen for six hours a day, that puts me at risk for cardiovascular problems in the future and maybe even some cognitive decline.”
One might think an easy solution to this would be to stand instead. The popularity of the standing desk is subsequently considered to counteract the negative effects of constant sitting, but Somers explains that this can just lead to different problems such as knee pain.
The trick here is to incorporate some movement throughout the day. Somers suggests that every 30 minutes you stand up and move around, whether it be pacing, marching, or dancing. Doing so is better for longevity than the single bout of exercise per day, says Somers. And if you do consider the standing desk, try to alternate between sitting and standing rather than staying put in one position all day.
Also, make sure the position you are in is a stable one. Avoid uncomfortable chairs that don’t offer good back support, and make sure you’re positioned in a way that doesn’t cause bodily strain while you’re at the computer.
To do so, Somers’ blog says that “the top of your screen should be in front of you at eyebrow level so your eyes will be in a slight downward gaze while reading the screen,” and that you should “position your keyboard so your forearms are parallel to your legs, a few inches above your waist.” This will help prevent any additional aches and pains to your neck and wrists.
By being online so much, our focus and engagement are also negatively affected. Students and faculty alike are well aware of the dreaded ‘Zoom fatigue’ by now, and among other things, it’s exacerbated by the aforementioned strain on our bodies.
Somers says that when people meet in person, “normally we’ll have a lot of nonverbal communication to go off of, and that’s very very hard if I’m in a class and I don’t even see anybody … So when we’re on screen, we feel unconsciously that we should always be looking at the person we’re talking to, so there’s all this energy, this focus, on processing the information that I’m seeing from you on the screen, and this can drain us.”
Ironically then, it is our increased focus that causes us to be less engaged in the long run.
When we are focused for long periods of time, this also makes us susceptible to eye strain.
Have you noticed a mild burning sensation in your eyes that eases when you close them? While actively scanning a screen, the eyes blink less often which can cause irritation in the long run. Further, the eyes are built to look at things at long distances. When looking at things that are up close, like a screen, the eyes are tense.
Somers suggests the 20-20-20 rule; every 20 minutes, look at an object that’s 20 feet away for 20 seconds. This will give your eyes the opportunity to relax during the workday.
Another way to combat this issue is to blink every time you click your mouse or select a hyperlink so that you can lubricate your eyes.
Lastly, Somers recommends unplugging at the end of the day to mitigate the problems associated with frequently being online. If you’re engaging with social media or videos at night, your attention is piqued and isn’t being primed for sleep. Additionally, the blue light that’s emitted by screens prevents the brain from producing melatonin, the chemical that tells your body to sleep.
You can try unplugging at night by turning your phone off before bed and even leaving it in another room. If the idea of being offline for over an hour is too daunting, try turning off your phone only 20 minutes before you go to sleep. Once you’ve adapted to that, try 30 minutes, then 40, and so on until you reach the timeline you’re aiming for.
Overall, the trick to staying healthy and engaged while working or studying remotely is to be mindful of the amount of time you’re spending in front of screens and subsequently being aware of what your body is built to do. Take the time to straighten out your posture, close your eyes, move around, and most importantly, spend time away from your screen.
A version of this article appeared in print in The Ontarion issue 192.2 on Jan. 27, 2022.
Please visit www.theontarion.com/submit to find out how you can share your work with The Ontarion.