In today's digital age, the use of electronic devices such as gadgets has become an integral part of people's daily routines. From working, studying, playing, to seeking entertainment through social media and various digital platforms , almost everything is done through a screen. However, despite the convenience offered, continuous use of digital devices can trigger a condition known as Digital Fatigue.
What is Digital Fatigue?
Digital is a form of modernization of technology use which is often associated with the emergence of the internet and digital devices (computers, laptops, etc.). Fatigue comes from the word "fatigare" which means lost, disappeared ( waste time ) . In general, fatigue is a change from a stronger state to a weaker state. In the book Engineering Physiology, the definition of fatigue is a stage where a person's ability to continue movement or physical work in general decreases.
From the definition above, we can conclude that digital fatigue is a state of physical and mental exhaustion that arises from prolonged interaction with digital devices, whether computers, laptops, tablets, or smartphones. This condition is increasingly common among office workers, students, and even young people who spend significant time in front of screens every day.
Simply put, digital fatigue occurs when our bodies and brains are forced to work continuously, exposed to screens for extended periods without adequate rest. The impact not only causes eye fatigue but can also affect concentration, sleep quality, and overall mental health.
Too many notifications, online meetings, social media browsing, and the habit of digitally multitasking make the brain work much harder than usual. As a result, the body ultimately sends out signals of fatigue.
Causes of Digital Fatigue
There are several daily habits that unconsciously become the main triggers for this condition, including:
- Staring at a screen for very long periods without taking a break.
- Attending online meetings too often.
- The habit of using gadgets right before bedtime.
- Exposure to blue light from device screens.
- Continuous digital multitasking.
- Lack of quality rest time.
This situation is becoming increasingly common as hybrid work systems increase and various activities move online.
Symptoms that Appear
Digital fatigue can manifest itself in a variety of symptoms, both physical and mental, such as:
- Eyes feel tired, dry, or sore.
- Often experience headaches or dizziness.
- Difficulty focusing and easily distracted.
- The body feels tired and lethargic quickly.
- Pain or stiffness appears in the neck and shoulders.
- Sleep disturbances or difficulty sleeping soundly.
- It's easier to feel stressed, anxious, or emotional.
- Decreasing levels of productivity.
In some cases, excessive gadget use can even trigger excessive anxiety and even burnout.
How to Overcome It
The good news is, this condition can be prevented and reduced by taking a few simple steps:
- Give your eyes a break: Rest your eyes periodically.
- Apply the 20-20-20 Rule: Every 20 minutes of screen time, look away at an object approximately 6 meters (20 feet) away for 20 seconds.
- Limit screen time: Reduce gadget use outside of work or school hours.
- Adjust the lighting: Make sure the room lighting is comfortable enough and does not contrast with the screen.
- Avoid gadgets before bed: Give yourself a break before bed so that your sleep quality is not disturbed.
- Do stretching: Regularly move your body and stretch your neck and shoulder muscles to prevent stiffness.
- Doing a digital detox or temporarily disconnecting from the virtual world is also very effective in relaxing the body and mind.
When to See a Doctor?
If symptoms such as persistent headaches, sleep disturbances, prolonged stress, or eye pain significantly interfere with daily activities, you should consult a doctor immediately. Further testing is necessary to determine whether the symptoms are purely due to digital fatigue or if other underlying health factors are present.
Closing
Technology certainly makes our lives easier and more convenient. However, excessive use of digital devices also poses potential risks to physical and mental health. By wisely managing gadget use and giving our bodies adequate rest, we can remain productive without sacrificing our health.
Article written by Dr. Dwitya Solihati, M.Kes, MKK, Sp.Ok (Occupational Medicine Specialist, EMC Pulomas Hospital).