Ever since we were sequestered in our homes during the COVID era, we have continued enduring a lot of screen time. There is really no escape from technology and devices these days as we never leave home without our SMART phones, and we join so many virtual meetings.
I’ve come to appreciate what I refer to as “screen hygiene” after working across time zones both nationally and internationally. I share my selfcare hacks for those of us who are sitting in front of screens for hours at a time. (Like I do!)
You may have heard the term “sleep hygiene” as practices to improve the quality of your sleep. Screen Hygiene will improve the quality of your life both on and off screen and can mitigate screen related burnout. Who knew twenty years ago that we would be living in such a constant virtual reality with AI encroaching into everything we do.
Working across time zones creates challenging logistics and can be potentially exhausting. In the past you had to get on a plane to experience jet lag. Now you can feel jet lag from the comfort of your own local office. As someone living in Arizona, daylight savings time can be a matter of patting my head and rubbing my tummy. To avoid jet lag when I work across time zones, I keep a small clock on my desk for the time zone I’m joining to align my rhythm and timing with the other time zone. I find it less stressful to not flip back and forth between time zones. Simply join them where they are. In the case of the Southern hemisphere, such as Australia, this means joining their day ahead and opposite season as well as clock time.
I make sure that I take breaks every 60-90 minutes and get off screen completely so I can move my body. I go outside and take a lap around the parking area simply to get my feet connected to the earth and the light of the sun in my eyes. No matter how cold or hot the temperature is, I get outside into the daylight for a brisk 2-5 minute walk.
When it’s break time don’t be seduced to dive into your messages to catch up on emails. Get off screen and have a screen free break. It’s very essential to take your meal break off screen. Even if it is only 15 minutes, get off screen so you can focus on your food and not multi-task while you eat. Take the time to connect with your food and taste it mindfully. Sense your pallet gratification with every bite.
Ergonomics are essential so make your “nest” cozy. Have a good quality desk chair with good back support. Add pillows or cushions if needed for additional support. Have a footrest and move your feet and legs often to keep the circulation moving. Have your chair aligned with your desk and your screen at eye level. Sitting in one position at your desk is hazardous to your health and contributes to chronic pain and fatigue. I promote having regular chiropractic adjustments, massage therapy and yoga to support proper alignment and reduce muscle tension and joint pain induced from long stretches of sitting. Who knew that so much sitting could be so hazardous!
Recharge or doing activities that increase your energy through pleasure is the key to increase resilience as well as to prevent burnout.
Recharge your energy by spending time outside and connecting with nature on the days when you are not working. Nature and time outdoors is essential to fuel your tank and reset your internal rhythm.
The most resilient people are those who prioritize what brings them joy and meaning, such as time with family (or time without family for some), hobbies, connecting with friends and being active. It’s very important to do the things that fuel your energy tank to build your resilience for those prolonged periods when your screen demands your time and unwavering focus.
For more pragmatic tips and approaches to create a Stress Resilient lifestyle, refer to “Courage to Shine; How to Feel Confident Outside Your Comfort Zone”.
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