Camera Off, Brain On: Rethinking Video Meetings

Why turning your camera off might make your meetings—and your brain—work better

Walk and Talk

Conventional Wisdom Is Wrong

We’ve been conditioned to believe that “video on” equals connection. That seeing each other’s faces during meetings builds rapport, increases engagement, and leads to better outcomes.

The very thing we believe drives engagement may be quietly undermining it.

But research suggests otherwise.

This isn’t an anti-camera or anti-Zoom stance. I love Zoom and value video in many contexts.  But like all decisions around communication tools, the use should be intentional – not a default that undermines the outcome you’re trying to achieve.

In fact, having cameras off can improve focus, reduce fatigue, and foster better discussions—especially for knowledge-based, creative, or strategic conversations. The very thing we believe drives engagement may be quietly undermining it.

What the Research Says

Studies have found that people are more productive when cameras are off. This isn’t just about feeling more comfortable—it’s about how our brains process information.

When we're locked into staring at a screen, particularly one filled with video tiles, several things happen:

• Cognitive overload: We’re parsing expressions, managing our own “on-screen presence”, and processing multiple video streams at once.

• Distraction: Visuals compete with the spoken word, pulling focus from active listening.

• Fatigue: The near-real but not-quite-human interaction causes strain – a digital uncanny valley.

Audio-only meetings, by contrast, give your brain room to focus. When one sense (vision) is removed, the others heighten. Listening becomes more attentive. Thinking becomes more creative.  Audio-only also introduces factors that increase engagement – like physical mobility and mentally freeing, low-level distraction that promotes focus.

Audio-only meetings don’t reduce engagement—they can enhance it.

The Power of Movement

In audio-only formats, people naturally move. They pace. They look out a window. They physically shift position.

Movement stimulates the brain. Studies have shown that walking increases cognitive engagement, enhances memory recall, and improves problem-solving. Simply standing up during a call can increase alertness and energy.

Movement doesn’t just help you feel more engaged—it literally changes your brain chemistry.

When muscles contract—even just from walking around—they release proteins called myokines into the bloodstream. These cross into the brain and stimulate the release of BDNF, a neurochemical that enhances memory, attention, and cognitive flexibility. It’s your body signaling the brain: wake up, tune in, and perform.

This is why so many people get their best ideas while walking or pacing during calls. It’s not coincidence—it’s biology.

By contrast, video-on meetings often tether people to their chairs, reducing movement and muting this biological advantage. Audio-only frees us.

Video Fatigue Isn’t About Cameras—It’s About Mismatch

Here’s where the nuance kicks in. This isn’t an anti-video argument. It’s about using the right medium for the right moment.

The problem arises when we use video by default, not by design. Outcomes suffer when tools are used out of habit rather than purpose – especially when conventional wisdom misrepresents real engagement.  

Outcomes suffer when we use tools by habit instead of design.

Moreover, research indicates that the pressure to keep cameras on during virtual meetings disproportionately affects women and newer employees. A study published in the Journal of Applied Psychology found that these groups experience higher levels of fatigue due to increased self-presentation demands and the need to appear engaged on camera. This fatigue correlates with reduced participation and engagement during meetings.

We also must consider that an audio-only call is not the same as a Zoom call with all black boxes.  That’s the worst of all worlds—everyone stuck, static, and distracted. Compare that to a purposeful phone call or async voice message where participants are free to reflect, walk, and think—and the contrast is clear.

Pick the Right Tool for the Job

Let’s break it down:

👋 Building rapport or first meetings

• Use video-on intentionally to foster connection.

• But audio-only can often lead to more focused listening and fewer visual distractions.

🎨 Co-creation, visual reviews, design work

• Use video with screen share to collaborate effectively.

• Consider turning off personal video tiles to keep attention on the work.

🧠 Deep discussion or brainstorming

• Use audio-only or async voice.

• Moving while speaking often sharpens thinking and idea flow.

💡 In-the-moment thoughts

• Use voice messaging.

• It offers rich tone and flexibility without needing synchronized time.

Redefining Presence

We’ve developed a bias: If someone isn’t visible, they must not be paying attention. But presence isn’t about visibility—it’s about engagement.

Someone sitting still on camera while scrolling through emails isn’t truly present. Someone walking and actively listening to a voice message is.

Let’s stop confusing looking engaged with actually being engaged.

The Takeaway - Camera off, Brain On

Cameras don’t equal engagement. In many cases, they compete with it.

The next time you schedule a video conference, ask yourself:Is this the right tool for the job? Or is it just habit?

Your brain—and your team—might thank you for flipping the switch to off.

Flip off the camera. Switch on better thinking.