5 Quick & Natural Ways to Beat Screen Fatigue

Simple resets for your mind, eyes, and energy

We live in front of screens — for work, connection, learning, and even relaxation. But our bodies weren’t designed to process endless blue light, constant scrolling, and back-to-back video calls. The result? Tired eyes, headaches, restless energy, and that foggy feeling that makes it hard to focus.

And let’s be honest — it’s not always possible to just step away. 

Most of us don’t have the luxury of choosing when to log off, especially when our jobs depend on technology.

The good news is that you don’t need a full digital detox retreat to feel better. A few natural and simple resets throughout your day can refresh your mind and help you feel more human again. Here are five of my favorite practices:

1. Essential Oils for Focus & Relief

Sometimes all it takes is a change of scent to help you adopt a new refreshed state of being. Peppermint can ease tension and give a cooling lift, while rosemary sharpens focus and wakes up the mind.

My go-to is the Optimize Aromatherapy Roll On — it’s infused with rosemary essential oil to keep my mind alert but calm, especially during long stretches at the computer.

Why it works: When you inhale essential oils, aromatic compounds interact with the brain’s limbic system — the center that governs focus, mood, and memory. That’s why even a quick whiff of essential oils can help shift you into a clearer, more alert state.

2. Try the 20-20-20 Rule

Our eyes aren’t meant to stare at glowing rectangles all day. The 20-20-20 rule is a simple fix: every 20 minutes, look at something 20 feet away for 20 seconds.

Why it works: It relaxes the tiny muscles in your eyes that get strained by focusing up close, giving your nervous system micro-breaks throughout the day.

Tip: For an extra boost, let your eyes land on something natural — trees, sky, or even a houseplant. Looking at nature (if you are able to) helps your vision reset and gives your mind a moment of calm.

3. Sip Chamomile Tea

Chamomile isn’t just for bedtime. Sipping it during your workday helps calm the nervous system and counteracts the overstimulation screens create.

Why it works: Chamomile contains apigenin, a compound that binds to receptors in the brain to ease stress and encourage relaxation.

4. Tea Bag Eye Compress

Don’t throw away your chamomile tea bag just yet. Once it cools, place it over your eyelids for a soothing compress.

Why it works: Chamomile has natural antioxidants and anti-inflammatory properties that reduce puffiness, redness, and irritation — all common side effects of too much screen time.

5. Set a Screen Curfew

This one might be the hardest, but also the most rewarding: power down your devices an hour before bed.

Why it works: Blue light from screens tricks your brain into thinking it’s still daytime, which delays melatonin release (your sleep hormone). Shutting down earlier helps your body ease into a deeper, more restorative sleep.

A Closing Reflection

What I love about these practices is how simple they are. None take more than a few minutes, yet they create a big difference in how I feel — clearer, calmer, and more present. When I take time for these small resets, I find I actually get that time back in better focus and energy.

Maybe you’ll start with a roll-on, a tea, or just the 20-20-20 rule. Try one this week and notice how your body responds.

Disclaimer

This article is for educational purposes only and is not intended as medical advice. Please consult your healthcare provider before making changes to your wellness routine.

Sources

• Moss, M., Cook, J., Wesnes, K., & Duckett, P. (2003). Aromas of rosemary and lavender essential oils differentially affect cognition and mood in healthy adults. International Journal of Neuroscience. ➤ Research on how inhaling rosemary impacts alertness, memory, and mental clarity.
  

• Srivastava, J. K., Shankar, E., & Gupta, S. (2010). Chamomile: A herbal medicine of the past with a bright future. Molecular Medicine Reports. ➤ Overview of chamomile’s calming effects, including its role in easing stress and promoting relaxation.
  

• Sheppard, A. L., & Wolffsohn, J. S. (2018). Digital eye strain: prevalence, measurement and amelioration. BMJ Open Ophthalmology. ➤ Explains causes of screen-related eye strain and strategies for relief.
  

• Chang, A. M., et al. (2015). Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. PNAS. ➤ Study showing how blue light exposure at night disrupts melatonin and sleep quality.