Understanding and managing technostress

Amy Malloy
Amy Malloy
A businessman sat cross legged is meditating on a desk, around him are other business people sat at the same desk busy working

What is technostress?

Technostress affects people in different ways. I resonate with Chiapetta’s (2017) definition:

“Technostress is a syndrome that occurs when the person, subjected to information overload and continuous contact with most digital devices, develops a state of stress.”

This explanation isn’t limited to any particular symptoms. However, most of us can relate to being over-exposed to technological devices – especially in the past year. Consequently, I imagine many people have experienced some symptoms of technostress as a result.

What are the symptoms of technostress?

While the symptoms of technostress differ, there are a number of common experiences. Perhaps you obsessively check social media, or struggle to focus on everyday tasks. Or maybe you feel demotivated and low in mood. You might find yourself overly focused on getting the latest technology. Or you might be actively avoiding or feeling anxious about using technology.

Why should we be concerned about technostress?

People are adaptable, it’s part of our biology, but if change happens too quickly, we experience symptoms of stress. And, in our modern, continuously busy culture, it can be easy to assume something is wrong with us if we feel we can’t cope with technology. It can feel like we’re failing because we’re not focusing or achieving enough. We might also feel stupid for not understanding how a piece of software works.

In response, we need to find ways to relieve that stress and return to a more restful state.

Tips to prevent and manage technostress

  1. Switch off – This may be hard to do with the demands of life but sometimes, just turning your devices off and stepping away from technology is the best approach. Do something to pull you away from the information overload, like a walk in nature or reading a fictional book. Something that pulls you away from life’s goings-on.
  2. Limit your exposure – If you can’t switch off completely for whatever reason, then maybe rationing your exposure to devices is key. Time and limit your time on devices, taking regular breaks away. If you struggle to pull yourself away, there are apps and device functions that can restrict access for you.
  3. Only use with a purpose – Before you start using technology, ask yourself: “What am I using this for?”. Study? Research? Or is it just out of boredom? If you haven’t got a set aim or goal, then you are likely to mindlessly scroll and get pulled into the vast information overload of social media and the web. Try to avoid this by having a set aim/goal when using technology.

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    Balancing work, life, and learning: How adult learners navigate English language learning

    By Dr. Le Dinh Bao Quoc
    Reading time: 4 minutes

    Dr. Quoc is an author, educational solutions provider and AIED expert with over 20 years of experience in ELT and education in Vietnam. He is the Founder and CEO of Pro.Ed Education Solutions and Chief Officer of EduVerse, a global network supporting lifelong learning for educators. Dr. Quoc is also the author of The Art and Science of ChatGPT in Education and was named a LinkedIn Top Educational Leadership Voice in 2024. His work focuses on integrating AI into education to support personalized and flexible learning for teachers and learners.

    For many adult learners, mastering English isn’t just about gaining a new skill—it’s about unlocking opportunities in work, family and social spheres. But juggling English lessons alongside work, family obligations and social commitments is a challenge that can feel overwhelming.

    This guide explores the unique challenges adult learners face and how educators can support them with empathy, flexibility and effective strategies.

    The challenges of learning English as an adult

    Meet Le, a 35-year-old Vietnamese project manager who dreams of working for an international company. With a demanding full-time job and two young children, finding time for English lessons feels impossible. Missing classes and struggling to complete assignments leads to frustration and self-doubt—an all-too-common experience among adult learners.

    Many adults face similar challenges:

    • Balancing work, family and personal commitments leaves little time and energy for study.
    • Fatigue after a long day makes it difficult to concentrate or retain information.
    • Progress feels slow, which can be demotivating.

    Without practical support, the goal of English proficiency can seem out of reach.

    Strategies for overcoming challenges

    1. Setting SMART Goals

    Educators can guide learners to set Specific, Measurable, Achievable, Relevant, and Time-bound (SMART) goals. Breaking down larger objectives into small, measurable milestones gives learners a sense of achievement. For example, app’s Global Scale of English (GSE) provides actionable “Can-do” statements, such as:

    • Reading (GSE 37/CEFR A2+): Can understand simple personal emails.
    • Speaking (GSE 44/CEFR B1): Can give a short talk with visual support.

    These manageable goals create motivation and help learners like Le stay focused without feeling overwhelmed.

    2. Offering flexible learning options

    Flexibility is key for adult learners. Teachers can adopt strategies such as:

    • Modular lessons that can be completed in short sessions.
    • Micro-learning, including 10-minute daily practices using apps or quick grammar exercises.

    For learners like Le, micro-learning can easily be integrated into a work commute or lunch break.

    3. Blending learning with real-world scenarios

    Teaching English through practical, real-life contexts makes lessons more relevant and efficient. Using authentic materials like emails, meeting notes, or presentations mirrors learners’ daily lives and creates immediate applications for their new skills. For instance:

    • Help learners role-play workplace conversations.
    • Develop speaking proficiency for social interactions or workplace scenarios.

    This approach saves time and reinforces the usefulness of learning English, keeping learners motivated.

    4. Encouraging weekly reflection

    Reflection allows learners to monitor their progress, stay motivated and adapt their strategies. Teachers can:

    • Encourage learners to set weekly goals (e.g., learning new business vocabulary or practicing pronunciation for 15 minutes daily).
    • Use reflection journals to track achievements, identify challenges and adjust learning plans.

    This habit reinforces a growth mindset, helping learners make consistent progress amidst their busy schedules.

    Implementing the strategies

    Here’s how educators can apply these strategies effectively:

    1. Assess and set goals

    Work with learners to set realistic, measurable goals based on their personal motivations and schedules.

    2. Create flexible study plans

    Develop personalized study schedules that incorporate modular lessons and micro-learning techniques.

    3. Use authentic materials

    Include sample emails, presentations, or conversations that align with the learner’s work or life situations, making lessons more practical.

    4. Encourage accountability

    Implement tools like reflective journals or digital reminders to help learners stay on track and see their progress.

    5. Leverage personalized AI tools

    Use AI-powered tools to recommend tailored exercises, provide instant feedback and enable targeted practice in learners’ focus areas.

    Why It matters

    English proficiency opens doors to better job opportunities, stronger social connections and enriched personal growth. By providing empathetic and flexible support, teachers empower learners to achieve their goals without compromising their work-life balance.
    For educators seeking further resources, app’s GSE framework offers valuable tools to help adult learners succeed. Teachers can use these aids to track progress and personalize lessons for maximum impact.

    Celebrate education

    To mark the incredible work of educators helping learners balance work, life and study, we encourage you to share your own experiences and tips to others. Together, we can continue to empower lifelong learning and celebrate the role of education in transforming lives.