Hubstaff statistics compiled from various studies showed that 60% of US workers say they don’t have boundaries between work responsibilities and life and 66% skip one meal per day due to working hours. 62% say they check work email outside of work hours and they are doing this because they feel they have no choice.
Business owners actually work even harder than regular employees with terrible work-life balance, with 25% surveyed saying they work more than 60 hours per week (33% worked more than 50 hours), according to a survey from New York Enterprise Report.
This is because ignoring work emails might seem unprofessional or irresponsible enabling us to stay connected to our jobs from virtually anywhere, which can be a double-edged sword.
Technology, which was initially introduced to boost productivity and flexibility, has left workers feeling that they can never fully disconnect. This phenomenon, often called the “always-on” culture, can lead to stress, burnout, and a diminished quality of life as technology infringes on what should be our personal time, destroying work-life balance.
Here’s a closer look at how tech troubles are increasingly encroaching on our free time and what we can do to manage this “tech-lance” between work and life.
How Tech Impacts Personal Life and Mental Health
Being constantly tethered to work through technology takes a significant toll on mental health and work-life balance. A study by the International Journal of Environmental Research and Public Health found that remote working arrangements exacerbated employees’ feelings of loneliness and isolation. Workplace disconnectedness also increased.
The increased technology means people are spending more time online or on devices, even during their free time. For instance, a survey by Reviews.org found that Americans check their phones an alarming number of times a day (144), with younger generations checking them even more frequently. This constant phone checking often includes emails, work apps, and notifications, which gradually erodes personal downtime.
The Effects of Tech Stress on Well-Being
“Techno-stress” is the stress and frustration that arises from overuse or misuse of technology. With work-life boundaries blurred, techno-stress has become a growing concern. Frequent exposure to notifications and reminders, even during personal hours, can lead to:
- Work stress
- Cognitive overload
- Sleep disturbances
- Emotional exhaustion
A study by the University of Gothenburg found that frequent smartphone use was linked to increased stress levels and that individuals who had the most screen time outside of work hours reported poorer sleep quality and higher stress. This constant connectivity interrupts routines and has a ripple effect on overall well-being, creating an always-present anxiety about missing out on critical updates, even during personal time. This is why managing tech stress is so crucial.
The Consequences of Remote Work on Tech Intrusion
The rise of remote work, particularly since the COVID-19 pandemic, has further accelerated the trend of work creeping into personal time. While remote work has benefits, like reduced commuting time and increased flexibility, it has also meant that employees are more accessible than ever before.
A report by Buffer found that 22% of remote workers struggle with unplugging after work hours, highlighting the challenges of defining a clear boundary between work and life when working from home.
When there’s no physical separation between work and living space, it’s easy for work to seep into non-work hours. This situation is made worse by digital collaboration tools like Slack, Microsoft Teams, and Zoom, which make it possible to reach employees at any time, often leading to after-hours work requests. The expectation of availability creates pressure to respond promptly, even if it interrupts family time, relaxation, or other personal activities.
The Impact of Technology on Sleep
One of the most immediate effects of technology infringing on our free time is its impact on sleep. The blue light emitted by screens can interfere with the production of melatonin, the hormone that regulates sleep, making it difficult to fall asleep or achieve restful sleep. Moreover, late-night work-related emails or notifications can add stress, making it even harder to unwind before bed.
A survey by the National Sleep Foundation found that 95% of people use some form of technology within an hour before bed, and 63% of them report not getting enough sleep as a result. Insufficient sleep affects not only productivity but also, cognitive function, and long-term health.
Strategies to Regain Work-Life Balance and Protect Free Time
Start by creating clear start and end times for checking work-related emails, messages, or tasks. Many employees find it helpful to use “Do Not Disturb” settings on their phones or computers after work hours to minimize disruptions.
Designate certain areas of the home as “tech-free” zones, such as the bedroom or dining area.
Here are some other steps you can take to reduce burnout and manage IT stress:
Use Productivity Tools Wisely
While productivity tools are intended to make work easier, overusing them can lead to information overload. Adjust notifications to only receive the most important alerts, and turn off non-essential notifications.
Set Expectations with Colleagues and Employers
If your workplace has an “always-on” culture, consider discussing expectations with colleagues and supervisors. Many organizations are implementing policies limiting after-hours communication to foster a healthier work environment. For example, some companies have adopted “email curfews” that restrict internal communication to specific hours.
Schedule Digital Detox Periods
Taking regular breaks from technology, or “digital detoxes,” can help restore a sense of balance. For instance, try setting aside a weekend day each month to avoid all work-related devices and notifications. This practice not only helps reduce stress but also allows you to reconnect with hobbies, family, and friends uninterruptedly.
Manage IT Stress and Get Back Your Work-Life Balance
You might also be working overtime due to after-hours tech issues. When things don’t work as they should, burnout and stress result due to nonexistent work-life balance. To avoid this, it’s important to use managed IT services to take care of all tech-related headaches for you.
This way you can focus on other aspects of your business. TruePoint Systems is your one-stop shop for IT support and technology solutions. Founded in 2005, we keep growing in size, services, and staff serving a diverse range of sectors. Get a free IT assessment so we can customize the IT plan that will help your business thrive.
