BLOG: Cool it with email to sidestep burnout

ByJohn D. Kelly IV, MD

Burnout is emotional exhaustion characterized by depersonalization and apathy. Some investigators believe burnout may in fact be indistinguishable from depression.

When we recognize that we only have a certain quantum of “life force” within us to expend before depletion, we must make choices to generate energy and minimize energy drains. One major step toward gaining control of our “energy bank account” is to limit time with electronic stimuli, especially email.

Data are clear — those who spend more time engaged in email are more prone to burnout, less happy and more stressed. Productivity dwindles, and important matters are subordinated to the cascade of electronic demands.

Brain drain

Email serves as a perfect brain drain for the following reasons:

Our brains are wired to perform on demand and feelings of wellbeing are impossible to attain with a continual barrage of stimulation. We need down time, and our brains need to rest.
Continual switching between tasks demands deployment of attention and drains us of our cognitive resources. In addition, it takes several seconds, if not minutes, to regain the same level of focus prior to multitasking. Thus, the quality of our work suffers.
Continuous email vigilance potentiates ADD-like neural circuitry. The more stimulation we receive, the more we crave, and we may slowly morph into email addicts.
Relationships suffer. When we are wedded to our iPhones, we are not truly present to those we love.
We lose sight of what is important. When we subjugate our personal goals and interests to the demands of others (emails), our lives are less fulfilled, and we are left without accomplishing what truly matters to us.

The way out

A landmark study showed that answering email just three times a day led to decreased stress and increased wellbeing. It has been said that email is a good servant but terrible master, but we can win maintain the upper hand over technology.

I suggest the following to regain control of email and your life:

Turn off email notification on your cell phone. Unless you are on-call, it can wait.
When you arrive at work resist the temptation to delve into email right away. Write a list of what you wish to accomplish that day and attend to those matters first. Do not give away your power to others.
Set aside two- or three-times a day when you will address electronic correspondence. Watch your productivity and happiness soar.
When you arrive home, put away your cell phone. Your loved ones need all of you. In addition, you will sleep better.

References:

Bianchi R, et al. International Journal of Stress Management.2014;doi:http://dx.doi.org/10.1037/a0037906.

Bianchi R, et al. Soc Psychiatry Psychiatr Epidemiol. 2015;doi:10.1007/s00127-014-0996-8.

Dabbish LA, et al. ACM. 2006;doi: 10.1145/1180875.1180941.

Kushlev K, et al. Computers in Human Behavior. 2015;doi:https://doi.org/10.1016/j.chb.2014.11.005.

Vacek M. IEEE. 2014;doi:10.1109/SACI.2014.6840097.

Disclosure: Kelly reports no relevant financial disclosures.