Feeling Spaced Out After Screen Time? 6 Easy Ways to Reduce Brain Fog and Digital Fatigue

digital fatigue

In today’s digitally driven era, the abundance of gadgets has significantly increased screen time for all of us. As a result, many of us experience brain fog, a state marked by mental fatigue, poor focus, and an inability to think clearly.

That fuzzy, forgetful, zoned-out state is a modern-day side effect of nonstop digital stimulation. Passive screen time is like eating sugar, but for your brain. It ‘tastes’ good and gives you a quick dopamine boost, but offers little to no cognitive nourishment. The result? Digital fatigue, that contributes directly to brain fog and reduced mental clarity.

Spending too much time on screens can be detrimental to both mental and physical health. It can make it harder for you to sleep, be physically active, or develop social skills[1]. Keep in touch with an expert to understand more about your eye health.

Consult an Eye Specialist

What Is Brain Fog?

digital fatigue

Brain fog is not a medical condition but a collection of symptoms that can affect your memory, focus, and concentration. It can make it harder to think clearly, focus, remember things, or process information. While some people may experience brain fog temporarily, others might face it for weeks or even months.

How Screen Time Leads to Brain Fog

how screen time leads to brain fog

Here’s what happens with prolonged screen use:

  • Constant notifications fragment your attention.
  • Blue light suppresses melatonin, affecting sleep[2].
  • Endless scrolling overstimulates the reward center of your brain.
  • Lack of movement and natural light reduces mental clarity.

The more time we spend passively consuming content, the less time our brains spend processing, reflecting, or creating. That imbalance leads to digital fatigue, making it harder to focus or think deeply.

That’s why we have curated a list of 6 easy ways on how to reduce digital fatigue through sustainable habits.

6 Easy Ways to Reduce Brain Fog and Digital Fatigue

While there’s no single brain fog treatment, lifestyle changes can make a big difference:

1. Follow the 20-20-20 Rule

20-20-20 rule

Every 20 minutes, look away from your screen at something 20 feet away for 20 seconds. It helps relax your eye muscles and resets your focus.

Watching screens for a long time can make eyes dry, itchy, and can cause blurry vision and headaches. Ensure proper eye health with our range of eye care products.

Explore Here

2. Set Tech-Free Zones

 Set Tech-Free Zones

Designate bedrooms and dining areas as screen-free zones. This creates mental boundaries and gives your brain room to breathe. Having meals together without a screen encourages a conducive environment for family interaction and may help improve dietary patterns. Putting away screens two hours before bedtime may decrease distractions and promote quality sleep. 

3. Set Boundaries for Daily Screen Use

set screen limit

Decide how many hours of non-work screen time you’ll allow each day, and stick to it. Use built-in phone or laptop tools to set app limits or schedule screen-off reminders. Consistent digital boundaries can reduce brain fog, digital fatigue, and eye strain.

4. Replace Idle Scrolling with Offline Options

Replace Idle Scrolling with Offline Options

Keep your workspace or living area stocked with books, puzzles, journals, or newspapers. If your phone is always within reach, you’re more likely to pick it up. Try placing it in another room during work or wind-down hours. 

5. Get Moving

get moving

Movement increases blood flow to the brain, improving clarity and alertness. Even 15 minutes outdoors or light stretching can reset your mental state. Indulge in outdoor screen-free activities or exercise every day that can help relieve stress, improve mood, and support long-term brain health.

6. Schedule Mindful Breaks

mindful breaks

Techniques like deep breathing, walking meditations, or power naps give your brain a break from constant stimulation. These activities activate the body’s relaxation response, helping to lower stress hormones, improve oxygen flow to the brain, and reset mental focus. Without breaks, prolonged screen time can cause cognitive overload, leading to mental fatigue and brain fog. Mindful pauses allow your brain to recharge, reducing the risk of burnout and improving attention span over time.

Final Thoughts

While reducing screen time and managing digital fatigue can go a long way in improving focus and mental clarity, remember that persistent brain fog may have deeper causes. Nutrient deficiencies, hormonal imbalances, or chronic health conditions could be contributing to symptoms like confusion, fatigue, forgetfulness, losing your train of thought, or difficulty concentrating.

If lifestyle changes don’t help, don’t ignore it; consult a healthcare professional to explore targeted brain fog treatment and address the root cause. Taking care of your brain is just as important as caring for your body.

(The article is written by Dr.Subita Alagh, Senior Executive, and reviewed by Monalisa Deka, Senior Health Content Editor)

Recommended Reads

Top 5 Ways Meditation Supports Brain Health and Mental Clarity

Types of Coffee That Are Actually Good for You (And a Few to Skip)

References

1. Muppalla SK, Vuppalapati S, Reddy Pulliahgaru A, Sreenivasulu H. Effects of Excessive Screen Time on Child Development: An Updated Review and Strategies for Management. Cureus. 2023;15(6):e40608. Published 2023 Jun 18. Available online at https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10353947/

2. Nakshine VS, Thute P, Khatib MN, Sarkar B. Increased Screen Time as a Cause of Declining Physical, Psychological Health, and Sleep Patterns: A Literary Review. Cureus. 2022;14(10):e30051. Published 2022 Oct 8. Available online at https://pmc.ncbi.nlm.nih.gov/articles/PMC9638701/