Video calls are a staple of modern work, especially if you work from home. They’re essential, but let’s face it: they can be draining. This article is all about keeping your energy up and staying present during those virtual meetings so you can get the most out of them (and yourself!).
Why Are Video Calls So Draining?
Ever wondered why you feel more tired after a day of video calls than a day of in-person meetings? It’s not just you! It’s a real phenomenon called “video call fatigue,” and there are several reasons why it happens:
- Constant Focus: Video calls require a higher level of sustained attention. You’re not just listening; you’re also constantly monitoring your own image, making sure you look presentable, and interpreting other people’s facial expressions (often on a small screen).
- Cognitive Overload: Our brains are wired for in-person communication. We rely on subtle cues like body language and spatial awareness to understand each other. Video calls reduce these cues, forcing our brains to work harder to fill in the gaps.
- The Mirror Effect: Constantly seeing yourself on screen can be surprisingly stressful. It can lead to self-consciousness and make you more critical of your appearance. Studies have shown that this “mirror anxiety” increases mental fatigue.
- Reduced Mobility: In a physical meeting, you might stand up, walk around, or subtly shift your position. Video calls often confine us to a chair, limiting our movement and impacting our energy levels.
- Technical Difficulties: Let’s be honest, technical glitches are a common occurrence. Dealing with poor internet connections, malfunctioning microphones, or software issues adds an extra layer of stress.
One study by Stanford University researchers, summarized by Jeremy Bailenson, found that excessive amounts of close-up eye contact are fatiguing. In a regular meeting, there isn’t that much face-to-face eye contact. Online, our faces become similar to the size of the screen we use, thereby affecting our experience.
Understanding the Impact on Work from Home
The challenges of virtual meetings are often amplified when you work from home. The boundaries between work and personal life can become blurred, making it even harder to disconnect and recharge. It’s vital to implement strategies to mitigate the impact of video call fatigue while you work from home.
Practical Tips for Staying Energized and Present
Okay, so we know video calls can be draining. But don’t worry, there are plenty of things you can do to stay energized and present! Here’s a breakdown of practical strategies:
Before the Call: Preparation is Key
- Schedule Wisely: Avoid back-to-back video calls whenever possible. Schedule breaks in between to allow yourself time to decompress and recharge. Aim for at least 10-15 minutes between meetings. Think of it like this: you wouldn’t schedule back-to-back in-person meetings across a vast building without travel time. Virtual meetings require time to shift gears mentally.
- Prepare an Agenda: A clear agenda helps keep the meeting focused and efficient. Share the agenda with participants in advance so they can come prepared. This reduces rambling and keeps everyone on track, ultimately shortening the call.
- Test Your Tech: Before the call, test your microphone, camera, and internet connection. This will save you from embarrassing technical glitches and reduce your stress during the meeting. Many platforms offer a “test call” feature.
- Hydrate and Fuel Up: Just like you would before a big presentation, make sure you are hydrated and have a healthy snack. Dehydration and hunger can significantly impact your focus and energy levels.
During the Call: Staying Engaged and Alert is Essential
- Optimize Your Setup:
– Camera Position: Position your camera at eye level. This makes it look like you are making direct eye contact with other participants. Avoid placing the camera too high or too low, which can create unflattering angles.
– Lighting: Ensure you have good lighting. Natural light is best, but if you don’t have access to it, use a ring light or desk lamp to illuminate your face. Avoid backlighting, which can make you appear as a silhouette.
– Background: Choose a neutral and uncluttered background. A messy or distracting background can draw attention away from you and make you look less professional. Virtual backgrounds are also an option, but make sure they are not too distracting.
– Posture: Sit up straight and maintain good posture. This will help you feel more alert and engaged.
A study showed that bad posture reduces not just your presence on camera, but also your brain performance.
- Minimize Distractions: Turn off email notifications, silence your phone, and close any unnecessary tabs on your computer. Let your family or housemates know that you need uninterrupted time. Distractions can break your focus and make it harder to stay engaged.
- Engage Actively:
– Take Notes: Jotting down notes helps you stay focused and engaged in the conversation. Plus, you’ll have a record of important points.
– Ask Questions: Asking questions shows that you are interested and actively listening.
– Contribute to the Discussion: Share your thoughts and ideas. Contributing to the discussion will make you feel more involved and invested in the meeting.
Research suggests active engagement improves recall by up to 25%.
- Take Micro-Breaks: During the call, take subtle micro-breaks to stretch, refocus your eyes, or simply breathe deeply. You can turn off your camera for a brief moment if needed. These short breaks can help you regain focus and prevent fatigue.
- Use the Chat Feature Strategically: Use the chat feature to ask clarifying questions or share resources without interrupting the speaker. This can be a more efficient way to communicate during the call.
After the Call: Recharging and Reflecting
- Schedule Downtime: After a particularly intense video call, schedule some downtime to relax and recharge. Take a walk, listen to music, or do something you enjoy.
- Reflect on the Call: Take a few minutes to reflect on the call. What went well? What could have been done better? This reflection can help you improve your performance in future video calls.
- Document Action Items: Immediately after the call, document any action items or follow-up tasks. This will help you stay organized and ensure nothing falls through the cracks.
Specific Strategies to Combat Video Call Fatigue while you work from home
Working from home presents unique elements to contend with during video calls. Let’s explore specific strategies to combat these:
Creating a Dedicated Workspace
Designating a specific area for work helps to create a mental separation between your personal and professional life. This space should be organized, free from distractions, and optimized for video calls. A dedicated workspace signals your brain that it’s “work time,” reducing the mental fatigue associated with constant context-switching. A Cornell University study showed dedicated workspaces increase productivity by 6% on the average, and also decrease the feeling of overwhelm.
Setting Boundaries With Family Members/Housemates
Communicate your work schedule and the importance of uninterrupted time to your family members or housemates. Establish clear boundaries to minimize interruptions during video calls. Using a “do not disturb” sign can be a helpful visual cue. This could also imply headphones, meaning you should not be disturbed at all while on a meeting. This minimizes the need to constantly manage other people’s actions and reduces the cognitive load of your work from home arrangements.
Taking Advantage of Flexible Scheduling
One of the benefits of work from home is the possibility of flexible work arrangements. If possible, arrange your schedule to avoid scheduling intensive video calls back-to-back. Use that flexibility to schedule breaks throughout the day to prioritize physical activity and relaxation techniques between meetings. This offers the mind the space and room to recover.
Using Asynchronous Communication
Not every interaction needs to be a live video call. Reduce the need for video calls and promote efficiency by utilizing asynchronous communication methods like email, collaborative docs, or project management tools. Asynchronous methods encourage better thought and communication. This ensures you’re saving video calls only for contexts where live conversations are truly needed. Asynchronous communication is a productivity superpower when you work from home. According to a Hubspot study, 40% of employees reported being more productive when they could control their own schedule using asynchronous tools.
Tech Tools That Can Help
Fortunately, technology can be leveraged to improve your virtual meeting experience:
- Krisp: This app uses AI to remove background noise from your audio during calls. This can be a lifesaver if you have a noisy environment.
- F.lux: This software adjusts the color temperature of your computer screen to match the time of day, reducing eye strain and improving sleep quality.
- Otter.ai: This app automatically transcribes your meetings, allowing you to focus on the discussion without worrying about taking notes.
- Focus To-Do: This combines a Pomodoro Timer with a to-do list. It has been shown that the Pomodoro technique improves attention.
Examples in the Real World
Many companies are now recognizing the impact of video call fatigue and are implementing strategies to address it.
Buffer, a social media management company, has implemented “no meeting Fridays” to give employees a break from video calls. Additionally they implemented, wherever possible, text-based communication so that employees have more time for deep work. They also offer wellness stipends to encourage employees to prioritize their mental and physical health.
Atlassian, known for collaboration tools like Jira and Confluence, encourages employees to use asynchronous communication methods as much as possible and has established guidelines for effective meeting management, including shorter meeting times and clear agendas.
Final Thoughts
Staying energized and present during video calls is essential for productivity, well-being, and overall job satisfaction. By understanding the causes of video call fatigue and implementing practical strategies to combat it, you can make the most of your virtual meetings and thrive in the age of remote work, specifically when you work from home! Remember, small changes can make a big difference.
FAQ
Here are some frequently asked questions about staying energized and present during video calls:
What if my job requires me to be on video calls all day?
That’s tough, but not impossible to manage! Try chunking your calls and incorporating short breaks between them. Even a 5-minute break to stretch, hydrate, or look away from the screen can make a difference. Communicate with your manager about your concerns and explore options for reducing the number of video calls or delegating tasks to other team members. Be sure to set clear boundaries about your availability.
How can I politely decline a video call if I’m feeling overwhelmed?
Be honest and straightforward. You can say something like, “I’m currently focused on a pressing task and need to minimize distractions. Would it be possible to discuss this via email or phone call instead?” Offer an alternative solution to ensure you’re still contributing to the team. You could also politely let them know you use more asynchronous communication.
What if my colleagues are constantly multitasking during video calls?
This can be frustrating! Lead by example by staying fully present during the call and encouraging others to do the same. You can also suggest setting ground rules for video calls, such as turning off notifications and closing unnecessary tabs. If it persists, address the issue with your manager or team leader.
How can I improve my concentration if I find myself zoning out during video calls?
Try doodling, using a fidget toy, or standing up during the call. Active listening techniques, such as summarizing key points or asking clarifying questions, can also help you stay engaged. Make sure you’re well-rested, hydrated, and have had enough to eat before the call. Take short breaks, and if the zoning out happens often, try to identify patterns or triggers and adjust your setup or routine accordingly.
What is the deal with virtual backgrounds? Are they really necessary?
Virtual backgrounds can be helpful if you don’t have a presentable background or want to maintain privacy. However, keep in mind they can sometimes be distracting or glitchy. Choose a simple, professional-looking background that doesn’t draw too much attention. If you have a clean and organized background available, that’s often the best option. They can also be a great way to express yourself and inject some personality into work from home environments!