How to Manage Screen Fatigue as an Online Student

You’d be hard-pressed to find someone who hasn’t felt major digital overload at some point. There are many studies on the topic, but one’s screen time is ultimately a personal matter. Still, most experts agree that the average American adult spends 4 to 7 hours a day either online and/or in front of a screen.

Working, email, texting, social media, gaming, streaming — and yes, online college — can all lead to screen fatigue, sometimes referred to as computer vision syndrome or digital eye strain. Screen fatigue refers to a set of symptoms that result from excessive use of digital devices.

Online college students need to be especially vigilant about screen fatigue. No one wants a headache for a study session or blurred vision during a presentation. While these issues may happen from time to time, sustained digital burnout isn’t conducive to earning an online college degree.

This guide offers tips on how to manage screen fatigue as an online student.

What Are Screen Fatigue Symptoms?

Common screen fatigue symptoms may include:

• Blurred vision/double vision
• Difficulty concentrating
• Dry eye
• Eye discomfort, redness, tearing, and fatigue
• Headaches
• Neck, shoulder, and/or back pain
• Sensitivity to light
• Trouble sleeping

Screen fatigue may also include mental and emotional symptoms. Research has shown a relationship between excessive screen time and increased levels of anxiety, depression, and other mood disorders. Burnout and feeling constantly emotionally drained also fall in this category.

>>Related Reading: Time Management Tips for Busy College Students

Online Students and Eye Strain

Video lectures, reading PDFs, participating in discussion boards, research, online chats, studying, writing — these alone can cause eye strain. Many online students also juggle work and family obligations, thereby increasing their total daily screen time.

And you might not be blinking enough. People generally blink about 15 times per minute. However, that number drops significantly when looking at screens. It’s not uncommon to blink 5 to 7 times a minute while using digital devices.

Plus, you may not realize it, but your eyes are constantly focusing and refocusing on the pixels on digital screens. That movement leads to more strain. Low screen contrast levels can also cause your eyes to work harder.

You may be at greater risk for digital eye strain and back and neck aches if you:

• Sit too close to your computer or device
• View it at the wrong angle and/or have bad posture while online
• Have a lot of glare or reflection
• Need glasses
• Have poor workstation ergonomics
• Don’t take regular breaks

Blue Light and Sleep

Blue light is another factor to consider when thinking about eye strain and screen fatigue. The blue light emitted by digital devices can interfere with the body's circadian rhythm and suppress melatonin production, thereby delaying the onset of sleep. Sleep disruption can be a symptom of screen fatigue.

15 Tips to Reduce Eye Fatigue

1. Blink more often.
2. Use over-the-counter eye drops to moisten dry eyes.
3. Take frequent short breaks where you look up and away and stretch your neck.
4. Take longer breaks, aiming for 25 minutes of focused time followed by a 5-minute break, in which you stand up, drink some water, stretch your whole body, and walk a little.
5. Enlarge the text on your screen or device.
6. Consider wearing glasses that block blue light or installing an app that filters blue/green wavelengths at night. Many devices now also come with a night mode, so check your display settings.
7. Adjust your screen contrast to a higher level, and make sure the room’s light isn’t too bright. The screen’s brightness should match the level of light in the room.
8. Practice good workstation ergonomics by:
   1. Placing your computer monitor about an arm’s length in front of you so that the top of the screen is at or slightly below eye level
   2. Adjusting your chair so your feet rest comfortably on the floor
   3. Maintaining good posture by not slumping
9. Omega-3 fatty acids and bilberry extract may help ease some symptoms of eye strain, especially dry eyes.
10. Get your eyes checked regularly to make sure you don’t need correction.
11. Add non-screen study methods, such as whiteboards or printed readings.
12. Aim to stay off all electronics for at least an hour before bedtime.
13. If you have allergies, treat them.
14. Reduce multitasking and turn off your notifications. These increase fatigue.
15. Perhaps most obviously, cut back on your screen time.

>>Related Reading: How to Create the Perfect Study Environment for Online Learning

Learn More About Purdue Global

We can’t eliminate screens in online education (or most of modern life), but we can work with them intentionally. Build smart digital habits that protect your health and support your academic success.

If you’re considering going back to school to earn a college degree, take a look at Purdue Global. We understand the needs of working adults who are also online students. We offer more than 175 programs ranging from certificates to bachelor’s and master’s degrees to doctorates, and our faculty members are real-life experts in their fields. Request more information today.

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