Many of us move from work screens in the day straight to entertainment screens in the evening, keeping us in a cycle of dopamine boosts and crashes. This impacts sleep, focus, and meaningful human connection – and is now referred to as ‘technostress’.
Here, we’ll explore what technostress is and how to take better control of your digital wellbeing (and that of your employees).
What is technostress?
Technostress is the stress and anxiety experienced due to the use of technology. It particularly relates to when individuals feel overwhelmed, frustrated, or unable to adapt to new digital tools, rapid technological changes, or the constant connectivity of the modern world. It can result from excessive screen time, information overload and digital communication pressures.
How to combat technostress
The good news? Technostress is manageable with intentional strategies. Here’s how founders, business leaders, and remote professionals can reclaim control over their digital lives:
1. Understand what you’re up against
We live in an attention economy, where billions are spent to capture and hold our focus. Recognising that the system is designed to keep us scrolling and reacting can help us take intentional control over our time and productivity.
2. Set boundaries with technology
Boundaries are not just personal; they can be set teamwide to create a culture that values focused work and mental wellbeing.
- Establish tech-free creative sessions for brainstorming and collaboration.
- Block off deep-focus time in your calendar to work without interruptions.
- Encourage asynchronous communication to reduce the pressure of immediate responses.
3. Declutter your digital life
Simplify your tech stack and reduce digital overwhelm:
- Regularly review and eliminate unnecessary apps and tools.
- Automate or delegate repetitive digital tasks to free up mental bandwidth.
- Limit your information intake – unsubscribe from newsletters, mute non-essential notifications, and set specific times for checking social media or news.
4. Shift from reactive to intentional work
Instead of reacting to notifications all day, take control:
- Set designated times for checking messages and emails.
- Follow the 80/20 rule – focus on the 20% of tasks that drive 80% of results.
- Train your team to respect digital boundaries and prioritise mindful communication.
5. Use technology mindfully
Leverage tech to your advantage, rather than letting it run your life:
- Use AI and automation to streamline tasks, not overwhelm yourself with excessive options.
- Set up focus modes on devices to minimise distractions during deep work.
- Choose tools that simplify your workflow rather than adding complexity.
6. Prioritise mental and physical health
- Schedule regular digital detoxes – whether it’s a no-tech weekend or structured daily screen-free time.
- Encourage physical movement – exercise reduces stress and counteracts the sedentary nature of digital work.
- Practice mindfulness techniques, such as meditation, journaling, or simply stepping away from screens to recalibrate your focus.
The bigger picture: A new relationship with technology
While a digital detox isn’t a complete solution, it can be a powerful reset – a chance to assess our relationship with technology and identify how it can truly support our ambitions rather than distract from them.
When we talk openly about our tech habits, we can support each other in sticking to boundaries, prioritising deep work, and investing in wellbeing. After all, technology should be a tool that works for us – not the other way around.
And beyond the boundaries, it takes bravery to disrupt tech habits and live differently. But in doing so, we reclaim our focus, creativity, and energy – allowing us to use technology for good, rather than letting it use us.
