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Based on a survey of 2,210 primary and secondary school teachers, this study finds a U-shaped relationship between digital technology use and teachers' working hours: low-intensity use improves efficiency, while high-intensity use increases workload due to complexity and responsiveness demands. Teaching tasks benefit more than administrative duties. Teaching efficacy, challenge pressure, and organizational support significantly moderate this relationship. Policy recommendations include establishing a national tech monitoring framework, providing school-level support, and enhancing teachers’ self-management and adaptability to realize the sustainable value of technology.