It’s rough, isn’t it? Back-to-back video calls can drain your energy faster than you can say “mute yourself.” But don’t worry, you’re not alone! We’re going to dive deep into how you can stay energized and engaged, even when your calendar is filled with virtual meetings, especially when you work from home. Let’s get started on tackling that virtual meeting fatigue!
Why Are Video Calls So Draining?
Okay, let’s get real – video calls are exhausting! It’s not just you. A study by Stanford University found that video calls can be more tiring than in-person meetings. Why? There are a few reasons. First, there’s intense eye contact. On a video call, we’re hyper-focused on faces, which requires more concentration. Think about how you naturally glance around a room in a regular meeting. You don’t do that as much in a virtual meeting.
Secondly, there’s the cognitive overload. Our brains have to work harder to process nonverbal cues when they’re transmitted through a screen. Slight delays in video and audio can also throw off our rhythm and make conversations feel disjointed, leading to fatigue. Finally, there’s self-awareness. Let’s face it, most of us are at least a little concerned about how we look on camera. This self-monitoring adds another layer of mental effort. This is especially heightened for those who work from home, as they may be worried about their surrounding environment being visible.
The Importance of Preparing Before the Call
Preparation is key to surviving (and thriving!) during long stretches of video conferencing. Just like you wouldn’t run a marathon without training, you shouldn’t jump into a day of virtual meetings without getting ready.
Know the Agenda: Before the call starts, make sure you know what’s going to be discussed. Review the agenda and prepare any relevant documents or information. This will help you stay focused and engaged during the meeting. This is particularly true if you work from home so you can spend less time searching for information.
Test Your Tech: There’s nothing worse than joining a meeting late because your microphone isn’t working or your camera is on the fritz. Test your equipment before the call to avoid technical difficulties. Make sure your internet connection is stable, your microphone and camera are working properly, and your headset is charged. A quick sound and video check can save you a lot of stress later.
Set the Scene: Your physical environment matters too. Choose a quiet, well-lit space where you won’t be disturbed. Make sure your background is tidy and professional. Nobody wants to see your pile of laundry or a distracting poster on the wall behind you. Consider using a virtual background if you don’t have an ideal space.
Hydration and Snacks: Fueling Your Brain
Staying hydrated and well-fed is crucial for maintaining energy levels during long video calls. Think of your brain as a car – it needs fuel to keep running smoothly.
Water is Your Best Friend: Keep a water bottle nearby and sip on it throughout the meeting. Even mild dehydration can lead to fatigue, headaches, and difficulty concentrating. Aim to drink at least eight glasses of water a day, and more if you’re speaking a lot during the call.
Snack Smart: Avoid sugary snacks that will give you a quick burst of energy followed by a crash. Instead, opt for healthy snacks like nuts, fruits, vegetables, or yogurt. These will provide sustained energy and help you stay focused. If you work from home, you’ll have access to all your snacks, so plan what you’ll eat.
Time Your Breaks: If you know you have a long meeting coming up, plan your meals and snacks accordingly. Eat a substantial meal before the meeting starts, and schedule short breaks to refuel if needed. Don’t try to power through on an empty stomach!
Movement Breaks: Get Your Body Moving
Sitting for long periods can lead to stiffness, fatigue, and even health problems. Incorporating movement breaks into your video call schedule is essential for staying energized and alert.
Stand Up and Stretch: Every 20-30 minutes, stand up, stretch your arms, legs, and neck. This will help improve circulation and reduce muscle tension. You can even do some simple exercises like squats or lunges to get your blood flowing. When you work from home, you have more freedom to move around.
Walk Around: If possible, walk around during the meeting if you aren’t required to be on camera. Pacing can help you stay focused and engaged, and it’s a great way to burn some extra calories. Just be sure to mute your microphone if you’re moving around in a noisy environment.
Eye Exercises: Staring at a screen for long periods can strain your eyes. Take regular breaks to look away from the screen and focus on something in the distance. You can also try rolling your eyes or blinking rapidly to lubricate your eyes and reduce fatigue.
Ergonomics: Setting Up Your Workspace
Your workspace setup can have a significant impact on your energy levels and overall well-being, particularly when you work from home. Proper ergonomics can help prevent pain, fatigue, and other health problems.
Adjust Your Chair: Your chair should be adjusted so that your feet are flat on the floor and your knees are bent at a 90-degree angle. Your back should be supported by the chair’s backrest. If you don’t have an ergonomic chair, you can use a cushion to support your lower back.
Position Your Monitor: Your monitor should be positioned at eye level, so you don’t have to crane your neck to see the screen. The top of the monitor should be about an arm’s length away from your eyes.
Use an External Keyboard and Mouse: Laptop keyboards and trackpads can be awkward and uncomfortable to use for extended periods. Use an external keyboard and mouse to promote better posture and reduce strain on your wrists and hands.
Take Breaks to Readjust: Even with a perfectly set-up workspace, it’s essential to take breaks to readjust your posture and stretch your muscles. Get up and move around every 20-30 minutes to prevent stiffness and fatigue.
Mastering the Art of Multitasking: To Do or Not To Do?
The urge to multitask during a video call is strong, especially when it’s dragging on or you feel like you have other things to do. But is multitasking really a good idea?
The Myth of Multitasking: Studies have shown that multitasking is actually less efficient than focusing on one task at a time. When you try to do multiple things at once, your brain has to constantly switch between tasks, which can lead to mental fatigue and errors. It is even worse when you work from home, as there are more distractions.
Active Listening is Key: To stay engaged and contribute meaningfully to the conversation, you need to be actively listening to what others are saying. This means paying attention, asking questions, and providing feedback. Multitasking will make it difficult to follow the conversation and can lead to misunderstandings.
When it’s Okay to Multitask (Sort Of): There may be times when it’s acceptable to do some light multitasking during a video call, such as checking your email or taking notes. However, avoid tasks that require a lot of concentration or that could be distracting to others. For example, don’t start working on a spreadsheet or watching videos while you’re supposed to be paying attention to the meeting.
Effective Communication: Keeping it Concise and Engaging
The way you communicate during video calls can have a big impact on your energy levels and the overall effectiveness of the meeting. Here’s how to keep it concise and engaging:
Be Prepared: Before you speak, take a moment to gather your thoughts and organize your ideas. This will help you communicate your message clearly and concisely.
Get to the Point: Avoid rambling or going off on tangents. State your main point upfront and then provide supporting details. This will help keep the conversation focused and prevent others from losing interest.
Use Visual Aids: Visual aids like slides or screen sharing can help illustrate your points and keep the audience engaged. Just be sure to use them sparingly and avoid overwhelming the audience with too much information.
Encourage Participation: Ask questions, solicit feedback, and encourage others to share their thoughts and ideas. This will help create a more interactive and engaging experience for everyone involved.
Active Listening is Essential: When others are speaking, pay attention and listen carefully to what they have to say. This will help you understand their perspective and respond appropriately.
Planning Your Day: Time Blocking and Prioritization
Effective time management is crucial for staying energized during long stretches of video calls. By planning your day carefully and prioritizing your tasks, you can avoid feeling overwhelmed and burnt out. For those who work from home, that’s even more important.
Time Blocking: Time blocking is a technique that involves scheduling specific blocks of time for different tasks. This can help you stay focused and avoid distractions. For example, you might schedule a block of time for email, a block of time for project work, and a block of time for video calls.
Prioritization: Before you start your day, identify your most important tasks and prioritize them accordingly. Focus on completing these tasks first, before moving on to less important ones. This will help you feel more productive and in control of your workload.
Schedule Breaks: Don’t forget to schedule breaks throughout the day. Regular breaks are essential for maintaining energy levels and preventing burnout. Get up, stretch, take a walk, or do something you enjoy.
Say No: Learn to say no to meetings or tasks that aren’t essential. It’s okay to decline invitations if you’re feeling overwhelmed or if you don’t have the time to attend. Your time and energy are valuable resources, so protect them.
Using Tools and Tech Wisely: Minimizing Distractions
Technology can be a blessing and a curse when it comes to video calls. While it allows us to connect with colleagues and clients from anywhere in the world, it can also be a source of distraction and overwhelm.
Notifications: Turn off notifications on your computer and phone to minimize distractions during video calls. Constant pop-ups and alerts can break your concentration and make it difficult to stay focused.
Noise-Canceling Headphones: Invest in a good pair of noise-canceling headphones to block out distractions and improve sound quality. This will help you hear what’s being said more clearly and prevent you from being disturbed by external noise.
Virtual Backgrounds: Use virtual backgrounds to hide clutter and distractions in your physical environment. This can help create a more professional and focused atmosphere for the meeting.
Meeting Etiquette: Follow proper meeting etiquette to minimize disruptions and keep the conversation flowing smoothly. This includes muting your microphone when you’re not speaking, raising your hand to ask a question, and avoiding side conversations.
Mindfulness and Breathing Exercises: Calming the Nervous System
Stress and anxiety can drain your energy and make it difficult to focus during video calls. Practicing mindfulness and breathing exercises can help calm your nervous system and improve your overall well-being, particularly if you work from home and feel isolated.
Deep Breathing: Take a few deep breaths before the meeting starts to calm your nerves. Inhale slowly through your nose, hold your breath for a few seconds, and then exhale slowly through your mouth. Repeat this several times to reduce stress and improve focus.
Mindfulness Meditation: Mindfulness meditation involves focusing your attention on the present moment without judgment. This can help you become more aware of your thoughts and feelings and reduce stress and anxiety. There are many guided mindfulness meditation apps available that you can use.
Progressive Muscle Relaxation: Progressive muscle relaxation involves tensing and releasing different muscle groups in your body to release tension. This can help you relax and reduce physical discomfort.
Visualization: Visualization involves imagining a peaceful and calming scene in your mind. This can help you reduce stress and improve your mood. For example, you might visualize yourself relaxing on a beach or walking in a forest.
Ending on a High Note: Post-Call Recovery
Once the video calls are over, it’s important to take some time to recover and recharge. Here are some tips for ending on a high note:
Stretch and Move: After sitting for long periods, take some time to stretch and move your body. This will help improve circulation and reduce muscle tension.
Hydrate and Nourish: Replenish your fluids and energy levels with a healthy snack and a glass of water.
Disconnect: Disconnect from your devices and take a break from technology. Read a book, listen to music, or spend time with friends and family.
Reflect: Take some time to reflect on the meetings and identify any lessons learned. What went well? What could have gone better? This will help you improve your performance in future meetings. For those who work from home, this can include how the home environment affected the calls.
FAQ Section: Your Questions Answered
Why do I feel so tired after video calls?
Video calls require more mental effort than in-person meetings because our brains have to work harder to process nonverbal cues and maintain focus. The constant self-monitoring and lack of physical movement can also contribute to fatigue.
What’s the best way to prepare for a long day of video calls?
Prepare ahead of time by knowing the agenda, testing your tech, setting up a suitable environment, getting some rest, and practicing some mindfulness.
How can I stay focused during a video call?
Stay focused by actively listening, taking notes, avoiding distractions, and engaging with the content. You can also try standing up or moving around to stay alert.
Is it okay to multitask during a video call?
Multitasking can reduce attention and productivity. Focus on the meeting. Only lightly multitask it’s necessary.
What should I do if I start to feel overwhelmed during a video call?
If you start to feel overwhelmed, take a break, do some deep breathing exercises, or step away from the screen for a few minutes. Communicate your needs to the meeting organizer if necessary.
How can I improve my workspace for video calls?
Improve your workspace by adjusting your chair, positioning your monitor, using an external keyboard and mouse, and ensuring adequate lighting. Make sure your workspace is free from clutter and distractions. Those who work from home would do well to create a distinct workspace.
What are some healthy snacks to eat during video calls?
Good snack options include nuts, fruits, vegetables, yogurt, or protein bars. Avoid sugary snacks that will lead to a sugar crash.
How important is hydration during video calls?
Staying well hydrated is essential for maintaining energy levels and avoiding fatigue. Keep a water bottle nearby and sip on it throughout the meeting.
Should I keep my camera on during the entire video call?
This depends on the meeting’s norms and what you’re comfortable with. If you’re actively participating, keeping your camera on can help you stay engaged. However, if you’re feeling fatigued, it’s okay to turn it off periodically.
How can I make video calls more engaging and interactive?
Ask questions, solicit feedback, use visual aids. Make sure everyone feels comfortable contributing to the conversation.
And there you have it! With these tips and tricks, you can take on those long video call days and emerge victorious and energized! Remember to prioritize your well-being, take things one step at a time, and be kind to yourself. Good luck!