Work from home isolation: Strategies to manage remote work loneliness
Strategies such as working from different locations, taking micro-breaks, having virtual coffee breaks, and planning social evenings may help manage isolation while working from home.
Since the COVID-19 pandemic in 2020, many people have shifted from in-person to remote work. In 2023, around 28% of paid days were spent working from home.
People who work from home often report positive aspects. For instance, it may offer greater flexibility, time, and autonomy, while being more cost-effective.
However, people are also increasingly reporting feelings of loneliness, social isolation, stress, anxiety, and burnout — especially those who work from home
For many, working from home can create a sense of detachment from peers and colleagues. Digital interactions may not replicate the dynamics of face-to-face interactions in a physical environment, and they typically require more effort, intention, and validation.
That said, many people have found strategies and activities that help them manage feelings of loneliness while working from home and even bolster their social life.
Taking micro-breaks throughout the day could help improve a person’s mental well-being while working from home.
Micro-breaks involve taking 2- to 10-minute breaks every 20 to 30 minutes, providing a person with the opportunity to step away from the computer, socialize, move, and recover.
The blurred line between “work” and “personal life” hours is a commonly reported difficulty with working from home.
For instance, having a work computer in the room can make people feel they need to be “switched on” or present in case of communications from colleagues, even after work hours.
Others may find they need to work longer hours to compensate for the perceived benefits and flexibility of working from home, a phenomenon known as the social exchange theory.
These factors can influence a person’s mental well-being and their personal relationships, since they may constantly feel underlying feelings of stress and anxiety.
As such, setting up a dedicated workspace, working only during work hours, and modifying the space after work to signal the end of the workday are key to managing a person’s well-being.
Technostress is a concept researchers use to describe feelings of stress, overwhelm, and burnout associated with increased technology use.
Individuals working from home are often exposed to a range of digital platforms, apps, and technologies for both work and personal use in one confined space.
While this may provide a sense of “connecting” with others, constant screen use is hard to manage. It may lead to eyestrain, headaches, and exhaustion, making it more difficult to connect deeply with others and negatively affecting a person’s psychosocial well-being.
When taking micro-breaks or finding ways to connect with others, individuals may wish to consider activities that limit screen use, such as walking outside, brewing a cup of tea, or speaking with a neighbour.
Lunch breaks are designed to schedule eating time, but this primary purpose is more fluid when working from home, since people are more likely to eat on their own accord throughout the day.
However, having a meeting-free “lunch break,” or non-work period, every day provides a great opportunity to support mental, physical, and social well-being.
Incorporating some form of physical movement away from one’s working location during a lunch break is particularly beneficial for managing social relationships and well-being.
Minimizing social media during the lunch period can also help a person disconnect from technology and deepen their physical and social experience.
For instance, a 2025 study found that using social media during micro-breaks had some positive effects on psychological detachment from work.
However, over longer periods, spending time outside engaging in intentional activities was more effective for restoring energy levels and fostering deeper connections.
A short, virtual hangout with colleagues is a great way to mimic the catching up and casual conversations that take place in physical workplaces.
For instance, scheduling a 15-minute morning coffee hangout on a Monday can give colleagues a chance to connect, talk about their weekends, and share their goals and plans for the upcoming week.
The key to virtual hangouts is to limit the “work chat,” leaving that for intentional work-related meetings. Instead, people may wish to discuss their interests and lives outside work.
In many cases, people who work from home and experience loneliness or isolation are not alone — their colleagues may feel the same way.
Scheduling non-work-related time to intentionally connect with, support, and recognize colleagues can foster a sense of belonging and improve a person’s well-being.
Working from a location other than one’s home can sometimes help foster a sense of socialization.
An example that replicates the office setting is coworking spaces. These shared office environments are designed for independent workers to work alongside others, providing opportunities to socialize and collaborate. Some companies offer compensation to employees who work in co-working spaces.
Other common locations, often referred to as third spaces, may foster socializing through ambient chatter, white noise, or the presence of others. Some examples of third spaces include:
The cost of using these spaces ranges widely. For instance, most libraries and public parks are free to use, while coffee shops and pubs typically require a purchase of one item. Co-working spaces offer a wide range of options, from day passes to private desk rental.
It may not always be possible to organize in-person social activities during the workday, but the evenings are typically when people have more free time.
Scheduling social events could keep a person motivated throughout the day and help prevent social isolation. There are many different ways to socialize in the evenings. Some examples include:
If people are nervous about going alone or are unsure about making connections with strangers, they can find groups, communities, and other individuals on websites like Facebook, Meetup, and Eventbrite. These are designed for people who are looking to expand their social circle.
There are several online activities and strategies a person may wish to try to help manage loneliness when working from home. Some of these include:
Working from home can provide individuals with flexibility and autonomy, as well as cost savings related to travel.
However, people who work from home also have a higher risk of experiencing feelings of loneliness and social isolation.
Many in-person and online strategies can help manage these feelings, such as going for regular walks, working from other locations, joining after-work groups, and having virtual meet-ups with colleagues.