Tips in reducing and coping with technostress

Each individual is unique and has his or her own ways of dealing and
coping with technostress. Here are some general tips :

1. View mental health self-care as a responsibility.

2. Limit screen time to better manage stress.

3. Set “tech” boundaries.

A solid work-life balance is key. For example, when it comes to teaching, I

use technology to grade online assignments, give the class updates, and
meet with students when they’re unable to meet on campus for office
hours. I no longer use it to schedule back-to-back classes or meetings. I let
my students know that I don’t accept meetings after 6 p.m. or on weekends.
I also don’t check emails when I’m with friends and family. When I’m
working from home, and the temptation to extend the workday is easy to
give into, it’s especially important to establish clear start and end times and
keep the “work” area confined to one place. If you live in a small space, it
might not be practical to transform a limited home space into a separate
workspace. I use the dining table and an office chair. At the end of the
workday, I turn off my computer and replace the office chair with the dining
chair. During work hours, I avoid working on my bed or on the couch—
areas preciously reserved for rest and relaxation.

4. Remember the difference between “important” and “urgent.”

When I’m tempted to stay logged on past the end of the workday, I ask
myself, “Can this wait?” When the answer isn’t clear, I imagine that I’m at
school, campus is closing, and the lights will soon turn off. I rephrase the
question and repeat: “Is this task so urgent that I’d be willing to work in the
dark or skip dinner that my fiancé so lovingly spent time preparing?” Most
of the time, the answer is no. Whatever non-deadline work wasn’t finished
today can always be done tomorrow. If the task can’t wait until the next day
—like when final grades are due in the morning—then it’s a relief knowing
that technology can make it possible to meet the deadline from anywhere.
In this scenario, technology is appropriately functioning as a tool to help me
achieve a particular, time-sensitive goal from the convenience of my home.
However, using technology to extend the workday for non-urgent matters
comes with an unnecessary sacrifice of what’s truly important: our time,
energy, and health.