How to Combat Zoom Fatigue in Virtual Learning

5 July 2025

If you're anything like most students or educators in today's world, chances are you're spending A LOT of time on Zoom—or maybe Google Meet, Microsoft Teams, you name it. While virtual learning has opened doors we never thought possible, it's also given rise to a not-so-welcome guest: Zoom fatigue.

Yes, it's real. That drained, foggy, everything-is-blending-together kind of feeling after a few too many back-to-back online classes? That’s Zoom fatigue creeping in.

Let’s face it—staring at a computer screen for hours on end isn’t exactly natural. So how do we make virtual learning more human-friendly, less draining, and, dare I say, enjoyable? Stick with me as we break it down in simple, actionable steps that'll help you keep that energy up and brain switched on.

What is Zoom Fatigue, Anyway?

Let’s get on the same page. Zoom fatigue isn’t just about being tired. It’s a mix of mental, physical, and emotional exhaustion that comes from prolonged video conferencing.

Why does it hit differently than regular tiredness?

Because when we're interacting online, our brains are working overtime:
- We're constantly trying to read micro-expressions through pixelated screens.
- We feel like we need to be “on” all the time.
- We lose natural cues—like body language and gestures—that help conversations flow.

Now, imagine doing that for 5-8 hours a day. Yep, it adds up.

Why Virtual Learning Intensifies the Fatigue

Virtual learning ramps up everything. There’s less movement, more screen time, and fewer breaks. In a physical classroom, you walk between classes, chat with friends, and get a change of scenery. In online learning? You switch tabs. Your “breaks” are usually more screen time (hello, TikTok or YouTube), which doesn’t help your brain recharge.

Plus, let’s be real—classes can start feeling like an endless loop. One Zoom blends into another, and suddenly it’s 4 PM, and you’re still in sweatpants wondering where the day went.

Signs You Might Be Dealing With Zoom Fatigue

Not sure if you’re actually experiencing Zoom fatigue? Here's how it might show up:

- Headaches and eye strain
- Feeling drained after online classes
- Lack of motivation or enthusiasm
- Struggling to concentrate or stay engaged
- Screen aversion (you might avoid leisure screen activities too)
- Trouble sleeping or relaxing after a day of virtual learning

Sound familiar? If you said yes to more than a couple of these, it’s time to take action.

How to Combat Zoom Fatigue in Virtual Learning

Let's dive into the good stuff—simple, practical ways to beat Zoom fatigue and feel more energized during virtual learning.

1. Take Tech Breaks Like They’re Your Job

Seriously. Stepping away from your screen isn’t slacking—it’s self-care and brain maintenance.

Use the 20-20-20 rule: every 20 minutes, look at something 20 feet away for at least 20 seconds. It helps reset your eyes and gives your brain a breather.

Even better, take a 5-minute stretch break between sessions. Go outside, drink some water, do a dance break. Your body (and mind) will thank you.

2. Create a Dedicated Learning Space

Learning from bed? Tempting, but not ideal. Your brain loves context, and when your "classroom" is also your "sleep zone," everything gets muddled.

Set up a designated area—no matter how small—that signals “this is where I learn.” A proper chair, good lighting, and minimal distractions can work wonders. Bonus? It makes it easier to “leave school” at the end of the day.

3. Turn Off the Self-View

One of Zoom’s weirdest features is that we can see ourselves. All. The. Time.

Can you imagine walking around in real life with a mirror strapped to your face? No wonder it’s exhausting.

Turn off your self-view. You don’t need to monitor every facial expression or hair strand while learning. You’re not on TV—you’re in class.

4. Move Your Body—Often

Virtual learning is a sit-fest. That’s a problem.

When we sit too long, everything slows down, from our circulation to our ability to concentrate. Aim to move every hour—doing 10 jumping jacks, stretching, or even just walking around your house counts.

Think of your body like a phone battery. If it’s not recharged regularly, it dies. Keep it moving to keep it charged.

5. Schedule “No Screen” Time

Your recovery happens offline. Prioritize some time each day to be screen-free on purpose.

Read a physical book, cook, draw, meditate, or nap (yep, naps are productive too). The idea isn’t to do more things—it’s to give your brain a break from digital overload.

6. Rethink Your Schedule

Too many back-to-back Zoom classes? It’s time to space things out.

Whenever possible, stagger your virtual classes or meetings. If you’re a teacher, consider giving students five-minute breaks halfway through class. It helps reset attention spans and improves retention.

If your schedule is fixed, try setting alarms to stretch or look away from the screen every hour.

7. Engage Differently During Classes

Passive learning = sleepy brain. Instead, try to stay active during class to keep your mind engaged.

Here’s how you can spice things up:
- Take notes with pen and paper instead of typing.
- Ask questions or answer polls.
- Use breakout rooms to talk in smaller groups.
- Doodle key points (visual learners, I see you!)

Learning isn’t a spectator sport—so don’t treat it like one.

8. Cut Yourself Some Slack

This one’s huge. Virtual learning isn’t easy. It's OK to feel tired. It’s normal to have off days. Zoom fatigue isn’t a sign that you’re lazy or unmotivated—it’s just your brain saying, “I need a break.”

Be kind to yourself. Rest when you need to. Celebrate small wins.

Sometimes, the most productive thing you can do is step away and reset.

For Educators: How You Can Help Students Fight Zoom Fatigue

If you're on the teaching side of virtual learning, you play a crucial role in how burnt out your students feel. Here's what you can do:

Keep Sessions Interactive, Not Just Informative

Shift away from long lectures. Break up your lesson with polls, open discussions, or collaborative tools like Jamboard or Miro. Make students part of the process.

Use Cameras Wisely

Don’t demand that everyone keeps their camera on at all times. Offer breaks. Understand that not every student feels comfortable on video 24/7.

Prioritize Mental Health Check-ins

Start or end your class with a quick, fun check-in. Even a simple “How are you feeling today in one emoji?” can go a long way.

Offer Flexibility

Record sessions when possible, offer assignment extensions when needed, and recognize that we're all dealing with a lot. Flexibility shows compassion—and that boosts learning.

Long-Term Habits That Keep Zoom Fatigue at Bay

Zoom fatigue doesn’t vanish overnight, but with consistent effort, it can absolutely be managed. Here are a few habits that make a long-term difference:

- Get regular sleep: A rested brain is more resilient.
- Eat brain-friendly foods: Think fruits, veggies, nuts, and tons of water.
- Practice mindfulness: Breathing exercises or short meditations can calm your nerves.
- Limit screen exposure after school: Yes, that means setting phone limits—it’s hard, but your brain will love you for it.

It’s all about balance. Virtual learning isn’t going away anytime soon, so find routines that help you thrive instead of just survive.

Final Thoughts: You’re Not Alone in This

Zoom fatigue is real, and it’s tough—but it’s not unbeatable. With a few tweaks to your day, some intention around breaks, interaction, and self-care, you can absolutely make virtual learning less exhausting and more sustainable.

Remember, your energy is precious. Protect it. Use it wisely. And when in doubt? Log off, stretch it out, and come back when you’re ready.