Zoom Fatigue

What Is Zoom Fatigue? A Guide for Remote Workers

Zoom fatigue is tiredness, worry, or burnout associated with the overuse of online platforms of communication, particularly videotelephony. Though named after the Zoom videoconferencing platform, the term applies to exhaustion experienced from using any video conferencing software, including Google Meet and Microsoft Teams. This phenomenon gained prominence during the COVID-19 pandemic when videoconferencing became essential due to widespread lockdowns and isolation.

Scientific research defines Zoom fatigue as the extent to which people experience exhaustion directly linked to their participation in videoconferences. The first peer-reviewed article systematically deconstructing this condition from a psychological perspective was published in February 2021 in the journal Technology, Mind and Behavior. 

The study, conducted by communication Professor Jeremy Bailenson, founding director of the Stanford Virtual Human Interaction Lab, examined the psychological consequences of spending extended time on these platforms.

People experiencing this condition report feeling anxious and stressed before video calls and experiencing tiredness, exhaustion, or even despair after meetings. The fatigue stems from several factors unique to the videoconferencing environment. During video calls, our brains must work harder to focus on meeting topics and read verbal and nonverbal cues that would be processed naturally during in-person interactions.

Notably, Zoom fatigue differs from regular meeting fatigue. Initial empirical evidence shows that virtual meetings trigger specific fatigue symptoms not explainable by other typical workday routines or increased meeting frequency and duration. The phenomenon transforms one of the most natural human activities—face-to-face conversation—into something requiring significant mental effort.

Stanford researchers identified four primary consequences of prolonged video chats that contribute to Zoom fatigue. Furthermore, scholars point to specific virtual meeting stressors including camera usage, technical problems, distractions, and reduced informal communication. The cognitive load increases significantly as participants must ensure their head remains properly framed within video, exaggerate nodding or use thumbs up to show agreement, and constantly process multiple visual feeds simultaneously.

Scientists, although not always in agreement about the exact mechanisms causing Zoom fatigue, generally attribute it to how video meetings deplete the brain’s storage of glucose—the fuel brain cells use for cognition, which is replenished during sleep. Additionally, the condition results from continuous partial attention (CPA), a cognitive concept closely associated with multitasking during virtual meetings.

The mental and physical exhaustion stems from processing numerous nonverbal cues that don’t occur during typical conversations. Attendees often experience information overload from paying attention to multiple video screens, filtering out extraneous information both online and locally, and maintaining focus on their own appearance.

Beyond technical factors, there’s a fundamental disconnect between expectations and reality. Many people intuitively expect virtual meetings to provide energy through human connection, yet these interactions fail to meet our basic need for genuine human-to-human connection. Unlike in-person meetings that connect people on a human level even in professional settings, our emotions don’t process videoconference interactions as truly connecting on a gut level.

To measure this phenomenon, Stanford researchers developed the Zoom Exhaustion & Fatigue Scale (ZEF Scale), advancing research on how to measure fatigue from interpersonal technology and identifying its causes.

What are the symptoms of Zoom Fatigue?

The symptoms of Zoom fatigue manifest through various physical, psychological, and behavioral indicators. Individuals experiencing this condition report feeling anxious and stressed before video calls and subsequently feeling tired, exhausted, or even experiencing despair after meetings. These symptoms closely resemble traditional exhaustion markers but are specifically tied to the overuse of virtual meetings.

Physical manifestations primarily affect the eyes, shoulders, articulations, and cervical spine. Common symptoms include headaches, migraines, eye irritation, pain, blurred vision, double vision, excessive tearing, and frequent blinking. 

A study by the Institute for Employment Studies found that more than half of respondents reported new aches and pains during COVID-19 lockdowns, specifically in the neck (58%), shoulder (56%), and back (55%) compared to their normal condition.

Psychological symptoms encompass decreased attention, sleep disorders, depression, mental capacity depletion, and inertia. Many sufferers report poor sleep quality, with 64% experiencing lost sleep due to worry and 60% reporting increased fatigue symptoms. Moreover, research indicates that Zoom fatigue contributes to overall employee burnout rather than merely representing a symptom of it.

Behavioral indicators often reveal the presence of Zoom fatigue. These include avoiding, canceling, or rescheduling video conference calls; feeling tense or tired after meetings; and impaired ability to multitask or handle work responsibilities. Specifically, individuals may exhibit reduced work performance, difficulty concentrating, forgetfulness, and challenges maintaining relationships with loved ones.

Research has identified five distinct types of fatigue that collectively constitute the Zoom fatigue phenomenon:

1. General Fatigue: Feelings of being tired, exhausted, or mentally and physically drained after video meetings.
2. Visual Fatigue: Results from excessive screen time, producing symptoms like blurred vision, eye irritation, headache, or pain in the muscles surrounding the eyes.
3. Social Fatigue: Manifests as irritability from mental and physical exhaustion, leading to canceled social engagements or reduced quality time with family and friends, consequently straining personal relationships.
4. Motivational Fatigue: Characterized by reciprocal loss of motivation or enthusiasm for performing simple tasks at work or home, potentially leading to inability to manage work or personal responsibilities with continued exposure.
5. Emotional Fatigue: Though its root causes may be harder to identify, emotional fatigue presents as feeling emotionally drained, irritable, or moody after extended video meetings.

Certain lifestyle changes associated with remote work may exacerbate these symptoms. A November 2020 survey found that 72% of Americans were working from their beds, a habit triggering health problems particularly in young workers and students aged 18-34, including headaches and prolonged back stiffness. Additionally, increased alcohol consumption and less healthy eating patterns were reported among remote workers.

The cognitive dissonance created when “minds are together, but bodies are not” during video calls generates conflicted feelings that contribute to exhaustion. Hence, the symptoms of Zoom fatigue represent a multifaceted response to the unique demands of sustained videoconferencing.

What causes Zoom Fatigue during virtual meetings?

Research identifies specific mechanisms that cause zoom fatigue during virtual meetings. Scientists have discovered neurological evidence of this phenomenon through electroencephalography (EEG) monitoring, confirming that videoconferencing creates unique strains on cognitive processing.

Too much eye contact

The excessive amount of eye contact in virtual meetings creates an unnaturally intense experience. In traditional meetings, participants periodically look away, take notes, or shift attention, whereas video calls force continuous mutual gaze. This constant eye contact simulates situations our brains interpret as highly intense—similar to confrontations or intimate moments. The size of faces on screen exacerbates this issue, creating an artificial sense of physical closeness that triggers a “hyper-aroused state”. Our brains process this proximity as threatening or intimate, creating subconscious stress comparable to standing in a crowded elevator.

Looking at yourself constantly

Seeing your own reflection throughout meetings creates significant mental strain. A study by University of Galway using EEG monitoring of 32 volunteers conclusively demonstrated that people become more fatigued when viewing themselves on screen. Researchers noted, “Our study shows those feelings of fatigue you get during video calls are real, and seeing your own reflection makes it even more tiring”. This self-view mode essentially creates a perpetual “selfie” effect—an unnatural experience that increases self-criticism. Simply turning off the mirror image helps offset fatigue in virtual meetings.

Reduced body movement

Video conferencing restricts natural movement, forcing participants to remain visible within a fixed camera frame. This immobility contrasts sharply with in-person interactions where people freely shift positions. Research indicates people think more creatively and communicate better when allowed to move. The constraint of sitting still contributes to physical discomfort, evidenced by increased reports of aches and pains among remote workers, especially in the neck and shoulders. Physical restraint likewise increases cognitive fatigue as energy typically expended through movement becomes trapped.

Multitasking and distractions

Despite assumptions that remote workers primarily distract themselves with personal activities, research reveals only 5% text or talk with family during meetings. Instead, approximately 30% engage in work-related multitasking—responding to emails, managing Slack messages, or editing documents. This behavior typically occurs in meetings characterized as long, having numerous attendees, being recurring, scheduled in mornings, or featuring cameras turned off. While some view multitasking as a survival strategy, it severely impairs cognitive processing. Studies confirm that multitasking people cannot remember information as effectively as those maintaining singular focus, with task-switching resulting in up to 40% productivity loss.

Increased cognitive load

Virtual meetings demand substantially more mental processing power than face-to-face interactions. Normal conversations allow our brains to interpret nonverbal cues subconsciously, whereas videoconferencing requires conscious effort to send and interpret signals. The brain must compensate for the lack of directionality—the offset between camera position and screen—which disrupts natural eye contact patterns. Participants often exaggerate facial expressions and gestures to convey engagement, requiring additional “mental calories”. Meanwhile, technical limitations like delayed social feedback, poor video quality, and tech failures further strain cognitive resources. This increased mental workload directly contributes to exhaustion, as the brain depletes its glucose reserves—the fuel cells use for cognition.

Types of Zoom Fatigue

Stanford University researchers have categorized Zoom fatigue into five distinct types based on their development of the Zoom Exhaustion & Fatigue Scale (ZEF Scale). This 15-item questionnaire measures different dimensions of videoconferencing exhaustion across multiple studies with over 500 participants. Each type of fatigue represents a unique aspect of the overall videoconferencing exhaustion experience.

General fatigue

General fatigue refers to feelings of being tired, exhausted, or mentally and physically drained after participating in video meetings. This fundamental form of fatigue manifests as overall energy depletion that persists beyond the meeting itself. Empirical evidence indicates that general fatigue is significantly higher following videoconferencing sessions compared to equivalent face-to-face interactions. The ZEF Scale measures this dimension through questions such as “How exhausted do you feel after videoconferencing?”. General fatigue serves as the foundation for other specialized forms of Zoom-related exhaustion.

Visual fatigue

Visual fatigue results from extended screen time and produces specific physiological symptoms including blurred vision, eye irritation, headaches, or pain in muscles surrounding the eyes. The fixed visual focus required during video meetings contributes to this strain. Research indicates that videoconferencing’s visual demands differ substantially from natural face-to-face interactions, primarily because participants must maintain constant visual attention on a screen at a fixed distance. The unnatural visual processing demands of video meetings contribute significantly to overall exhaustion.

Social fatigue

Social fatigue manifests as irritability stemming from mental and physical exhaustion. Individuals experiencing social fatigue often cancel social engagements or spend less quality time with family and friends. This behavior creates strain on personal relationships that extends beyond the professional sphere. Nonverbal overload during videoconferencing is associated with diminished feelings of social connection—participants reporting higher levels of Zoom fatigue simultaneously report feeling less socially connected to others in their meetings.

Motivational fatigue

Motivational fatigue involves a reciprocal loss of motivation or enthusiasm for performing tasks at work or home. As tiredness increases, the drive to accomplish even simple responsibilities correspondingly decreases. With continued exposure, motivational fatigue can lead to an inability to effectively manage work or personal obligations. The ZEF Scale evaluates this dimension through questions about feeling too tired to do other things after videoconferencing. This motivational deficit represents a practical consequence of Zoom fatigue that affects productivity.

Emotional fatigue

Emotional fatigue, albeit more difficult to identify at its root causes, presents as feeling emotionally drained, irritable, or moody following extended video meetings. The ZEF Scale measures this aspect by asking participants “How emotionally drained do you feel after videoconferencing?”. Emotional fatigue arises partially from the cognitive dissonance experienced when “minds are together, but bodies are not” during video calls, creating conflicted feelings that contribute to exhaustion. This dimension particularly affects interpersonal interactions beyond the meeting context.

These five fatigue types collectively constitute the Zoom fatigue phenomenon, providing a framework for understanding its multidimensional nature. The identification of these distinct categories allows for more targeted interventions to address specific aspects of videoconferencing exhaustion.

How to deal with Zoom Fatigue

Effective strategies exist to mitigate zoom fatigue, based on scientific research from institutions including Stanford University and Microsoft. These evidence-based approaches address the specific mechanisms causing videoconferencing exhaustion.

Take regular breaks

Short breaks effectively reduce the cognitive load associated with prolonged video meetings. Initially, implement mini-breaks during calls by briefly switching off your camera or looking away from the screen for a few seconds. Research demonstrates that these visual respites help reset your brain’s attention systems. Taking short breaks between meetings is equally important—stepping away from your desk, stretching, grabbing water, or closing your eyes momentarily helps reset your mind and body. Microsoft research confirms that breaks between meetings allow the brain to reset and reduce stress accumulation across consecutive meetings.

Use speaker view or hide self-view

Seeing yourself continuously during video calls creates significant mental strain. Stanford research found that hiding self-view substantially reduces fatigue. This feature, accessible by right-clicking your photo in most platforms, eliminates the unnatural “perpetual selfie” effect. Until videoconferencing platforms change their interfaces, experts recommend taking Zoom out of full-screen mode and reducing window size to minimize face size. Positioning the camera appropriately and using an external keyboard can create distance and flexibility.

Switch to phone or email when possible

Not every discussion requires video interaction. For quick updates or simple discussions without face-to-face requirements, utilize email, messaging apps, or phone calls. Many people instinctively default to video for all communication; nevertheless, assess whether on-screen meetings are truly necessary. For external calls, particularly when communicating with people outside your organization, avoid defaulting to video. Phone calls provide a welcome break from visual processing demands while maintaining effective communication.

Avoid back-to-back meetings

Microsoft research conclusively demonstrates that back-to-back video meetings lower focus ability and increase stress. Schedule 5-10 minute transition periods between meetings to give your brain recovery time. EEG studies reveal that short breaks between meetings improved participants’ brain function and reduced fatigue buildup. Consider implementing “no meeting” blocks—some organizations designate entire afternoons or days without scheduled meetings. This practice creates essential cognitive recovery periods.

Limit meeting length

Meetings exceeding 30-40 minutes significantly increase fatigue, according to Microsoft research showing high concentration levels become unsustainable beyond this threshold. Limiting meetings to 30 minutes helps maintain engagement without depleting mental resources. Studies reveal that standing meetings resulted in 34% shorter meeting times without compromising decision quality. Send materials in advance so participants can review documents beforehand, enabling focused discussion and shorter, more efficient meetings.

Best practices for remote workers to avoid Zoom Fatigue

Implementing proactive workplace strategies helps remote workers minimize the impact of zoom fatigue. Structured approaches tailored to home office environments can significantly reduce videoconferencing exhaustion.

Set daily screen time limits

Excessive screen exposure contributes directly to eye strain, headaches, lethargy, and decreased productivity. Remote employees spend approximately 4-10 hours daily on devices, with 34% logging 8-14 hours. Implementing scheduled breaks at regular intervals throughout the workday gives eyes essential rest from blue light exposure. The 20-20-20 rule effectively reduces strain—every 20 minutes, take a 20-second break looking at something 20 feet away.

Create a comfortable workspace

Proper ergonomic setup fundamentally reduces physical symptoms associated with extended videoconferencing. Positioning webcams at eye level offers better ergonomics than laptop cameras. Supportive chairs, proper monitor height, and ergonomic peripherals like vertical mice reduce muscle activity, leading to quantifiably less strain. Avoid couches or beds for work sessions as they provide inadequate support.

Use asynchronous communication

Asynchronous work empowers independence through documentation, written procedures, and messaging over calls. This approach minimizes the constant interruptions that drain cognitive resources. Utilizing email, messaging platforms, or recorded updates for non-urgent matters preserves mental energy previously expended in unnecessary meetings.

Schedule no-meeting days

Designating specific meeting-free days creates uninterrupted focus time. Companies implementing this practice report a 35% productivity boost. Meeting-free periods allow deep work—concentrated effort without disruptions. Monday typically works well for global teams based in Asia-Pacific regions.

Key Takeaways

Zoom fatigue is a real, scientifically-proven phenomenon that affects millions of remote workers through five distinct types of exhaustion that go beyond typical meeting tiredness.

• Zoom fatigue stems from four core causes: excessive eye contact, constant self-viewing, restricted movement, and increased cognitive load that depletes brain glucose reserves.

• Hide your self-view and take micro-breaks: Research shows turning off self-view reduces fatigue by 40%, while 5-10 minute breaks between meetings reset brain function.

• Limit meetings to 30 minutes maximum: Microsoft studies prove concentration becomes unsustainable beyond 30-40 minutes, leading to exponential fatigue buildup.

• Switch to phone calls when possible: Not every discussion needs video – use audio-only calls, emails, or messaging for simple updates to reduce visual processing demands.

• Implement “no-meeting” days or blocks: Companies report 35% productivity boosts when designating meeting-free periods for deep, uninterrupted work.

The key to managing Zoom fatigue lies in recognizing it as a legitimate workplace health issue requiring proactive strategies rather than simply enduring the exhaustion as an inevitable part of remote work.

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