5 Tips for Managing Screen Time While Recovering from a Concussion

5 Tips for Managing Screen Time While Recovering from a Concussion

In our digital world, "brain rest" is easier said than done. Whether you’re trying to keep up with work, stay in touch with family, or attend online therapy sessions, screens are often unavoidable.
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However, for a healing brain, the light and rapid movement of a screen can trigger headaches, dizziness, and intense fatigue. Here are five practical ways to make your devices more "neuro-friendly" during your recovery.

1. Warm Up Your Colors

The "blue light" emitted by phones and monitors is often the biggest culprit for post-concussion eye strain.

• The Fix: Go into your device settings and turn on "Night Shift" (iOS/Mac) or "Night Light" (Windows/Android). Set it to the warmest (more orange) setting. This reduces the harshness of the display and is much easier on the brain.

2. Follow the 20-20-20 Rule

Staring at a fixed distance for too long can strain the eye muscles, which are often already working overtime after a TBI.

• The Fix: Every 20 minutes, look away from the screen at something 20 feet away for at least 20 seconds. This allows your focal muscles to relax and resets your visual system.

3. Turn Down the "Motion"

Modern websites and apps often use "smooth scrolling" or "parallax" effects (where the background moves at a different speed). This can trigger nausea or vertigo for someone with a concussion.

• The Fix: Most smartphones have an accessibility setting called "Reduce Motion". Turning this on stops the zooming and sliding animations that can make you feel dizzy.

4. Increase Font Size (and Space)

Squinting at small text forces your brain to work harder to process information.

• The Fix: Don’t be afraid to zoom in! Set your browser to 125% or 150%. Increasing the "line spacing" in your documents can also prevent your eyes from getting lost as you read from one line to the next.

5. Listen Instead of Reading

Your ears can often handle more information than your eyes during early recovery.

• The Fix: Use "Text-to-Speech" features to have emails or articles read aloud to you. If you’re craving a story, opt for an audiobook or podcast instead of a movie.

Still struggling with "Brain Fog" or screen-induced headaches? If you find that your symptoms aren't improving or that screen time is consistently ruining your day, you may be experiencing Post-Concussion Syndrome.

At Healing & Growth Counseling, our specialized CBT for TBI helps you develop personalized pacing strategies to get you back to your digital life without the pain.

*Please note: The above strategies are suggestions. Each person and their experience is different, so please consult with a professional to further explore tailoring the strategies to work best for you.

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