How tech workers can protect themselves in the age of AI

After more than 30 years the cybersecurity field, Keith Jones recently realized that his role had changed, from being a single contributor to manager of a fairly large team. And this team was getting a lot accomplished — tasks that used to take up a huge chunk of his workday.

No, his company hadn’t hired a group of new employees to work under him. He simply accelerated his use of artificial intelligence tools. Now, instead of grinding through a lot of basic tasks, that work is done for him while he focuses on bigger-picture work.

“It really feels like I have a team behind the scenes, but what I have is Claude [Anthropic’s AI tool],” says Jones, who currently works as a cybersecurity researcher. “I’ve been thinking for the last several months about how much differently I work now than I did a year ago, when I would sit and write all the low-level stuff before I could get to the 10% of the good stuff I really wanted to focus on. Now I can sit back and say, ‘Give me three different ways to solve this problem.’”

Keith Jones, cybersecurity researcher

Most people working in the technology field, like Jones, have had to figure out how best to work with AI. The technology has come on strong, with many companies making its use mandatory and actively evaluating whether employees are faster and more efficient because of it. And while it is boosting productivity and taking over the burden of repetitive, manual tasks, it’s also creating a new level of stress and a dizzying kind of mental exhaustion.

So what can tech workers do about the heavier mental load that comes with using AI, on top of escalating worries about the safety of their own jobs? AI users and industry analysts say there are specific ways to ease some of those burdens and prepare for a changing job market.

When it comes to working with LLM tools, a well-known issue is dealing with AI workslop and hallucinations. The slop is AI-generated output that is low-quality, buzzword-heavy, and generic. It also can refer to bloated, boilerplate code. Hallucinations are inaccurate or completely made-up results. AI routinely offers this messy or incorrect information with total confidence, giving users a false sense of security.

Using this bad data can lead to anything from minor software bugs to severe liabilities. “Don’t believe the machine is infallible,” says Craig Shue, computer science professor and department head at Worcester Polytechnic Institute (WPI). “That’s when bugs will start working in. There’s a lot of misinformation on the internet, and that could be what the LLM is grabbing and using.”

Here are ways to combat the problem:

Taking on AI-driven workload creep

Let’s face it: The great promise of AI is that it will take over repetitive, manual tasks, which will save you an incredible amount of time. What isn’t talked about as much is that it also can create a new workload — one that can be exhausting in a whole new way.

“Is AI saving people time? The short answer is yes,” says J.P. Gownder, vice president and principal analyst with Forrester Research. “But people also are being overwhelmed with overproduced things. Everyone wants to look busy and they’re producing more, but not necessarily better. Managers have to push back on that or it’s not really saving you time.”

In a multi-year study by Upwork, the largest online freelance marketplace, 77% of employees reported that AI had increased their workload. The report noted that a boost in productivity comes with a “significant emotional and relational cost,” with 88% of workers who saw the highest productivity gains also feeling burned out. And IDC’s Future of Work 2026 survey reported that 24% of IT workers report increased workload as a top AI concern.

Using AI often necessitates a different kind of mental processing, changing what had been the natural pacing of your day and dramatically increasing context switching. Instead of simply building and testing, someone might be jumping back and forth between auditing, fact-checking, prompting, and re-prompting. To manage strain and protect your focus, new strategies are needed.

Published this past March in the Harvard Business Review, a study by Boston Consulting Group and the University of California, Riverside, surveyed 1,500 workers and coined the term “AI brain fry.” The researchers found that juggling multiple AI tools causes decision fatigue and increases errors.

Proving your human value in a new job market

With companies regularly using AI-based applicant tracking systems to filter resumes, and AI actively shifting job responsibilities and skills requirements, the strategy for how you apply for roles and handle interviews is changing.

Leo Freitas, an analyst and research manager at IDC Research, says it’s critical for job applicants to show potential employers what they can do that machines cannot. “You need demonstrable achievements,” he adds. “It’s good to show highly human skills.”

Leo Freitas, analyst and research manager at IDC

Teresa Hill, founder and leader of Anchor GTM

Future-proofing your career in a shifting tech market

The anxiety echoing through the tech industry is tangible as companies reallocate corporate capital toward automation. While both Gownder and Freitas emphasize that there is far more fear than actual AI-driven layoffs, the shift in corporate spending is undeniably stoking job insecurity.

“There’s this apocalyptical view that AI will take everyone’s job in a few years,” says Freitas. “I don’t see that happening, but many things will change in the nature of how we work. I don’t think the world is going to end tomorrow. But it’s always good to do a self-assessment and look at whether AI can do what you’re doing now.”