What technophobia looks like

Emotional

• Anxiety, dread, or stress when asked to use new tech
• Embarrassment or shame (“Everyone else gets this except me”)
• Anger or irritation (“Why do they keep changing everything?!”)

Behavioral

• Avoiding new tools, apps, or systems
• Asking others to “just do it for me”
• Sticking to old methods even when they’re slower (paper instead of digital, etc.)

Thinking patterns

• “I’ll never understand this.”
• “I’m too old / too dumb for technology.”
• “Tech is dangerous; it’s ruining society.”
• “If I press the wrong button, I’ll break everything.”

Why people develop technophobia

Several roots often mix together:

Bad experiences

• Public embarrassment (“everyone watched me struggle with the projector”).
• Losing work/data because of a mistake.
• Being blamed for “not getting it.”

Rapid change

• Tech moves faster than our sense of control.
• Constant updates, new interfaces, new jargon = overload.

Identity + self-belief

• Tech is for Men!
• “I’m not a tech person” becomes a fixed identity.
• Fear of looking incompetent at work, in your peer groups or around younger people.

Bigger fears projected onto tech

• Fear of job loss: “AI or automation will replace me.”
• Fear of surveillance: “They’re always watching.”
• Fear of dehumanisation: “We’re losing real connection.”

Technophobia vs healthy skepticism

It’s not technophobia to say:

• “I’m worried about privacy with this app.”
• “I don’t want my data used this way.”
• “I prefer to be offline sometimes.”

That’s critical thinking and digital boundaries.
Technophobia is when fear or avoidance stops you doing things you want or need to do (e.g., applying for jobs, staying in touch, managing your money, accessing services).

How can technophobia be reduced?

You don’t need to “cure” it like a disease—you can train it out like a stiff muscle. Even over 60, your brain can absolutely learn new tech; you just won’t learn it the same way a 16-year-old does

• Tiny steps: Learn one small thing at a time (e.g., “today I’ll just learn how to send a voice note”).
• Safe practice: Experiment on a “sandbox” device or account where it’s okay to press buttons and mess up.
• Good guides: Step-by-step instructions, videos, or a patient person who explains without jargon or judgment.
• Reframing identity: Shifting from “I’m bad with tech” → “I’m learning new tools at my own pace.”
• Focusing on benefits: Connecting tech to what you care about (e.g., seeing grandchildren’s photos, simplifying work, protecting your time).

Start with why, not with gadgets

• “I want to see my grandkids’ photos and videos.”
• “I want to book appointments or repeat prescriptions online.”
• “I want to join Zoom/WhatsApp calls without stress.”

Choose one thing to learn at a time

• Pick one device: e.g., your phone or your tablet or your laptop.
• Pick one app/activity: e.g., WhatsApp, email, Zoom, or online banking. See also How To Zoom
• Rule: No new apps until this one feels boring — practice makes perfect.

Create a “no-consequences” practice zone

• Make a practice contact (e.g., your own email address or a close friend who agrees to be your “test buddy”).
• Create a test folder on your device called “Practice Stuff.”
• If possible, make a dummy account (for example, a spare email) just for learning.

Use tiny, repeatable steps (10–15 minutes a day)

• Week 1: Power on/off, volume, Wi-Fi; then open/close one app; then send a short message.
• Week 2: Open app → send message → close app (repeat daily).
• Week 3+: Add one skill: send a photo, join a call, save a contact, search Google.

Tame the anxiety in the moment

• Pause for 3 breaths: in for 4, out for 6. Repeat 3 times.
• Say out loud: “I’m safe. It’s just a screen.”
• Say out loud: “I only need to do the next step.”

Change the story you tell yourself

• Replace “I’m too old” with “I learned to drive; I can learn this.”
• Replace “I’m behind” with “I’m learning at my pace for my needs.”
• Remember: you’ve adapted before—this is the next chapter, not a final exam.

Get the right kind of help

• Ask for patient, step-by-step help (and let you press the buttons).
• Try a local library/community/seniors’ centre “Tech for Seniors” session.
• Consider a tutor for a focused goal (e.g., “WhatsApp basics”).

Protect yourself from scams (this reduces fear a lot)

• Never share passwords or banking codes with anyone who contacts you first.
• Ignore pop-ups that demand you call a number immediately.
• If it feels urgent/threatening, stop and verify with a trusted person.

Record your wins

• “Today I opened WhatsApp on my own.”
• “I joined a video call without help.”
• “I moved a photo to a folder.”

When to consider extra support

• If fear is stopping you handling money, medical, or government tasks.
• If it’s causing panic attacks or overwhelming distress.
• Consider speaking to your GP and/or a CBT-trained therapist or counsellor.

By: OPC July 15th 2024