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Eighty percent of learning is visual. As information increases, so does the demand on our visual system. Vision problems make it harder and slower to process information and so contribute to information overload.
You can take some simple steps to make the most of your vision:
- Use good lighting. As we get older, the lenses in our eyes become less transparent, and pupils tend to be smaller. So we need more light as we age.
- The human visual system is designed to be most relaxed when looking at a distance. We’re designed to be hunter/gathers who gaze into the distance, not office workers who stare at a computer screen for hours and hours. It takes effort to focus up close. Follow the 20/20/20 rule—every 20 minutes, look 20 feet away for 20 seconds. That will give your eyes a break from focusing. Blink a few times as well. We tend to blink less often when looking at a computer screen, which can lead to dry eyes.
- Get an eye exam once a year to be sure your prescription is correct and to catch any signs of disease early. Some eye diseases, such as chronic glaucoma, don’t manifest symptoms until far advanced, when vision loss has already occurred. Systemic problems such as diabetes and high blood pressure can also affect your eyes.
- Tell your eye doctor about your normal working distance for near work. The standard distance is 16 inches (40 cm), but your distance may be different if you are short or tall, spend more time reading from a computer screen than reading print materials, or have a job that requires clear near vision at a specific distance. Your near prescription can be adjusted to your typical working distance.
- Losing your place frequently while reading or words running together may indicate that your eyes don’t work together as well as they could. Eye exercises (vision therapy) may help. If your eye doctor doesn’t do vision therapy, ask for a referral to a behavioral optometrist. You can also find out more about vision therapy and locate an optometrist through the Optometric Extension Program Foundation and the College of Optometrists in Vision Development.
Making the most of your vision will help you beat information overload by processing visual information more quickly, easily, and comfortably.
Information is like the ocean. To avoid drowning in information, we need to learn when to surf the waves, when to swim, and when to dive deep.
I took my own advice today and went for a morning walk in a local park to clear my mind. Lombard, Illinois is known as the Lilac Village, and Lilacia Park is its lilac showplace. Both lilacs and tulips are starting to bloom, and the daffodils are at their peak. It was a relaxing and spirit-satisfying start to a day filled with challenging meetings and projects.
Now I’m taking another short break before an evening meeting with a lengthy agenda. Clearing my mind will help me focus on the agenda and discussion and leave other projects until tomorrow.
Have you taken a break today to clear your mind? If not, take a few minutes to relax and refocus.
Sound mind/sound body—you’ve heard it before, but it’s even truer today as we cope with more and more information. Although the human brain is only 2% of average body weight, it consumes about 20% of available energy and 20% of oxygen. A brain stressed by poor nutrition, lack of oxygen, or insufficient sleep can’t process information efficiently or effectively. You’ll feel foggy, stressed, and unproductive. Cultivate healthy habits for better concentration, mental clarity, and overall well-being.
Core healthy habits include
- Good nutrition, with emphasis on whole foods. Minimize or eliminate sugars, artificial sweeteners, trans fats, and processed foods.
- Exercise. A balanced exercise plan includes aerobic exercise to improve cardiovascular fitness, weight-bearing exercises to increase strength and build lean muscle, and stretching exercises to promote flexibility.
- Sufficient sleep. Many time management program suggest getting up an hour earlier. This can be counterproductive if you’re already getting too little sleep. Look for other ways to save time than by shortchanging your need for sleep.
Need to make some changes? There’s plenty of advice and programs available in books, in videos, on TV, and on the Internet. No single program will be right for everyone, so you’ll need to experiment to find what works best for you. Some tips to get started:
- Make one small change at a time. If you find yourself resisting a change, try an even smaller step. For example, if you haven’t exercised in a long time, try beginning by walking for five minutes, not running for thirty minutes (and check with your physician before starting). Or start upgrading your diet by substituting one healthy snack for your usual candy bar or doughnut.
- Choosing among programs can push you into information overload if you let it. Review a few programs, and try the one that appeals to you the most. Then stick with it long enough to tell whether it’s working for you. Trying to mix-and-match programs can be confusing. But don’t hesitate to switch programs once it’s clear that one doesn’t work for you.
- Don’t let preconceived ideas stop you from trying something new. Not a morning person? Try exercising first thing in the morning anyway. That was the key that helped me create a regular exercise habit after years of starting and then quitting. Now I look forward to lifting weights after a day at the computer.
Take these steps toward a sound body and a sound mind, and you’ll feel less stressed by information overload.
When you feel overwhelmed with too much information, take some time to clear your mind. Even a short break can relieve stress and give you a fresh perspective.
If you can, step away from the information and distractions that surround you, be they computer programs, phones, TV, books, or papers. Go for a short walk, preferably outdoors, but indoors if necessary. (But don’t make a vending machine or kitchen your destination, unless you’re truly hungry. Sugary snacks and caffeine will only give you a temporary lift and end up leaving you more stressed.)
If you can’t get away at all, simply turn aside from your work and do some mindful breathing. Close your eyes (if you can do so safely), sit with both feet on the floor, and put your hands on your lap. Your hands should be open and not touching each other. Inhale slowly through your nose, and exhale slowly through your mouth when you need to. Notice the weight and posture of your body in the chair, and let other thoughts go. Repeat for at least five long, slow breaths. Notice how much calmer you feel.
When you can get away for twenty minutes or more, here are some other ideas to try:
- Take a longer walk outdoors. Watch for changes in the environment. What flowers are blooming? Are the trees beginning to change color in the fall? Is a new store opening in the neighborhood? Or look for the negative spaces between objects, such as the shape of the sky seen between tree branches.
- Spend time on a craft or hobby. Choose a project that keeps your hands busy, but that doesn’t require much concentration. Rhythmic activities such as knitting or pottery can be particularly effective for relaxation, but it’s most important to choose something you enjoy.
- Listen to music. Don’t multitask; just listen and follow the melody and/or rhythm. You may find instrumental music the most relaxing when you’re feeling overwhelmed, but experiment to find what works best for you.
- Have a massage, or take a hot bath.
When you return to your work, you’ll feel more relaxed and better able to focus your attention. If you need to do information-intensive work for several hours at a time, plan a five minute break about every forty minutes. When you have long-term projects that require ongoing concentration, schedule longer breaks, at least one day/week if possible. Taking time to clear your mind will help you be more productive and beat information overload.
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