Zoom Fatigue is Real: Science-Backed Tips to Stay Energized During Calls

Remember when video calls felt exciting, like a fun, futuristic way to connect? Fast-forward a few years, and for many of us, the thought of back-to-back Zoom meetings feels exhausting. This isn’t just in your head; “Zoom fatigue” is real, and science explains why our brains and bodies get drained from too much screen-based interaction.

The good news? With a few smart strategies, you can keep your energy up and make online meetings less of a mental marathon.

Why Zoom Fatigue Happens

Unlike in-person conversations, video calls require more cognitive effort. You’re processing faces, body language, background distractions, and your image on screen, all at once. Researchers from Stanford University identified four main culprits:

 1. Excessive eye contact: Staring at multiple faces close-up feels intense, almost like people are “too close” to you.

2. Constant self-view: Seeing yourself on screen leads to heightened self-awareness, which is mentally tiring.

3. Limited mobility: You’re often stuck sitting in one place, reducing circulation and energy.

4. High cognitive load: Picking up non-verbal cues through a screen requires more brainpower than in real life.

No wonder you feel wiped out after a long day of virtual meetings.

Science-Backed Tips to Stay Energized

1. Turn Off Self-View

Studies show that constantly watching yourself increases stress and lowers focus. Most platforms have a “hide self-view” option; use it. You’ll still be visible to others, but you won’t be distracted by your face.

2. Take Visual Breaks

Eye strain is a major contributor to fatigue. Try the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds. This relaxes your eye muscles and gives your brain a mini-reset.

3. Move Between Meetings

Being glued to a chair drains your energy. Even a two-minute stretch, a quick walk, or standing while taking notes can improve circulation and alertness. Some people find walking calls (audio-only) a great way to stay active.

4. Reduce Meeting Overload

Ask yourself: Does this need to be a meeting? Sometimes, a clear email or shared document saves everyone’s time and energy. Protect your calendar by setting “no meeting blocks” during your day.

5. Optimize Your Setup

Poor lighting, bad posture, or constant background noise can increase cognitive stress. Position your camera at eye level, sit with good back support, and use headphones to minimize distractions. Small tweaks can make calls feel less draining.

6. Batch Video Calls Wisely

If possible, schedule video-heavy meetings during your most energetic times of day, and avoid stacking too many back-to-back. Spacing them out reduces overall fatigue.

7. Engage Differently

Instead of passively staring at your screen, take notes by hand, doodle, or use gestures when you speak. Studies show physical engagement helps retain focus and prevents mental drift.

The Human Side of Zoom Fatigue

At its core, Zoom fatigue also reminds us of something deeper: humans are wired for real-world, face-to-face interaction. Technology helps us stay connected, but it can’t fully replace the energy of sharing physical space. Acknowledging this and permitting yourself to step back when needed can make virtual communication healthier and more sustainable.

The Takeaway

Zoom fatigue is real, but it doesn’t have to control your day. By hiding self-view, taking breaks, moving your body, and setting boundaries, you can make video calls more energizing than draining. The goal isn’t to eliminate Zoom; it’s to learn how to use it without burning out.

At the end of the day, it’s not just about surviving virtual meetings; it’s about thriving, even through a screen.