Hybrid work has revolutionised flexibility, but it has also introduced a new challenge: Zoom fatigue. This term refers to the mental and physical exhaustion resulting from prolonged video conferencing. Research from Stanford University identifies four main drivers: non-verbal overload, constant self-view, prolonged eye contact, and limited mobility, all of which contribute to increased cognitive strain during virtual meetings.
Microsoft’s EEG-based studies further show that back-to-back video calls spike stress levels, while short breaks between meetings help the brain reset. The good news? There are practical, science-backed strategies to reduce fatigue and protect your wellbeing.
Below are seven actionable steps you can start using today.
Step 1: Understand What Causes Zoom Fatigue
Video calls demand more mental effort than in-person interactions. Constant self-view acts like a mirror, triggering self-monitoring and increasing cognitive load. Reduced non-verbal cues force the brain to work harder to interpret tone and intent.
Action: Hide your self-view and switch to speaker mode to reduce distractions. Simplify your screen layout to minimize visual clutter.
Step 2: Practice Meeting Hygiene
Poorly structured meetings drain energy. Evidence shows that shorter, focused meetings improve engagement and reduce fatigue.
Action:
- Keep meetings under 45 minutes.
- Share agendas in advance.
- Replace recurring calls with asynchronous updates when possible.
Step 3: Adopt Camera-Optional Norms
Mandatory video increases stress and fatigue. A randomised field experiment found that camera-on meetings significantly raise daily fatigue and reduce engagement, especially for women and newcomers.
Action: Use video only when visual cues matter (e.g., onboarding or sensitive discussions). For routine check-ins, make cameras optional.
Step 4: Schedule Microbreaks and Recovery Windows
Microsoft’s research using EEG scans reveals that stress spikes during back-to-back meetings, while short breaks reset the brain and improve focus. Meta-analyses confirm that microbreaks boost vigour and reduce fatigue.
Action:
- Take 2-minute breaks every 30–45 minutes.
- Apply the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds.
- Stand and stretch between calls.
Step 5: Set Up Ergonomics That Prevent Physical Strain
Zoom fatigue isn’t just mental—it’s physical. Poor posture leads to neck pain, headaches, and wrist strain. OSHA and Cornell guidelines recommend maintaining neutral postures and proper screen positioning
Action:
- Screen at eye level, arm’s length away.
- Chair with lumbar support; knees at 90°, feet flat.
- External keyboard and mouse for laptops.
Step 6: Embrace Async-First Communication
Not every discussion needs a meeting. Async-first reduces overload and improves focus. Research shows that shifting routine updates to asynchronous channels frees cognitive capacity for deep work.
Action: Share updates via docs or recorded clips; reserve meetings for decisions only.
Step 7: Limit Daily Video Meetings
Too many calls kill productivity. Experts recommend no more than 3–4 video meetings per day, with breaks in between.
Action: Protect focus time and use breaks strategically.
Final Thoughts
Hybrid work offers flexibility, but unmanaged video calls can harm wellbeing. Implement these seven steps to reduce Zoom fatigue and reclaim your energy.
