Working from home was sold as the dream: no commute, flexible hours, more time for yourself and your loved ones. In reality, many remote workers are discovering something else: blurred boundaries, constant notifications, social isolation, and the strange feeling of being “always on” yet never really present.
If you feel more drained than free since you switched to remote work, you’re not an exception – you’re the norm. A 2023 Buffer report found that 33% of remote workers struggle with loneliness and 28% with not being able to unplug. At the same time, a Stanford study showed a 13% productivity increase in remote setups… when they are well designed.
So the issue isn’t remote work itself, but how we organise it. Let’s look at concrete practices to work remotely without sabotaging your mental health or your relationships – with colleagues, partners, friends, or kids.
Spot the real risks before they spot you
To protect your mental health, you first need to understand where the pressure really comes from. It’s rarely just “too much Zoom”.
The three big risk zones are always the same:
- Time: Days without clear start or end, meetings scattered from morning to night.
- Space: Working from the sofa, the bed, or the kitchen table… then struggling to “leave work” when you never really arrived.
- Relationships: Misunderstandings with your manager by email, tension with your partner because “you’re home but not really”, less spontaneous contact with friends.
Remote work acts like a magnifier. If your company culture is poor, trust is low or your couple communication is fragile, distance won’t fix anything. It will just make cracks more visible.
The goal is not to erase these risks (they won’t disappear), but to design your days so that they don’t run the show.
Build a workday with a clear “on/off” switch
Remote work becomes toxic when everything melts into one long, vague day. The brain loves markers: commute, office door, coffee break. At home, you have to recreate them on purpose.
Three elements make the difference: a start, a structure, and an end.
1. Start the day like you mean it
The worst habit: opening your laptop in bed and “just checking your emails”. Your brain instantly shifts into reactive mode, and you’ve lost the day before it even started.
Instead, define a short, repeatable start ritual:
- Get dressed in “work” clothes (they can still be comfortable, but not pyjamas).
- Spend 5–10 minutes reviewing your top 3 priorities for the day, on paper.
- Only then open your work tools: Slack, Teams, emails.
This 10-minute buffer sends a signal: now I’m working. It also reduces anxiety by turning a vague to-do list into 2 or 3 concrete goals.
2. Use time blocks instead of “always available” mode
At the office, interruptions come from colleagues. At home, they come from notifications… and from yourself.
Try this simple framework for your day:
- Deep work blocks (60–90 minutes): camera off, notifications off, only one task. This is where you actually create value.
- Communication blocks (20–30 minutes): you answer emails, Slack, calls. You batch your interactions instead of reacting all day.
- Micro-breaks (5 minutes): you stand up, drink water, look through a window. Not scrolling your phone – that just adds more input.
One useful question to decide what goes where: “Will someone lose money or a client if I answer this in 2 hours instead of 2 minutes?” Most of the time, the answer is no.
3. Decide when your workday actually ends
The danger of remote work is not doing less, but never stopping. You send “just one last email”, answer “one last Slack” and suddenly it’s 21:30.
Pick a realistic end time and turn it into a non-negotiable appointment with yourself and with others at home. To make it stick, add a shutdown ritual:
- Close all tabs and tools.
- Write down what you’ve done and what’s next for tomorrow.
- Physically leave your workspace (even if it’s just a chair you push back under the table).
This simple “shutdown” note reduces evening rumination (“Did I forget something?”) and makes you more present with others.
Protect your mental health like a project, not like a wish
“Take care of your mental health” is easy to say, hard to operationalise. Especially when you’re alone in front of your screen, with deadlines and a manager in a different time zone.
The key is to treat your mental health as a project with inputs and indicators – not as something you “hope” will stay fine.
1. Track the early warning signs
Burnout rarely appears overnight. The problem is that we ignore the signals because “it’s just a busy period”. Common warning signs:
- You feel exhausted in the morning before you even start.
- Tasks that used to feel easy now seem insurmountable.
- You become more irritable with colleagues or loved ones.
- You start postponing everything that isn’t urgent (health, friends, admin).
Pick one day a week – Friday lunch, for example – to do a 3-question check-in:
- On a scale from 1 to 10, how is my energy?
- What drained me most this week?
- What gave me energy?
If your energy has been below 5 for more than 2–3 weeks in a row, that’s not “just a phase”. That’s a signal to adjust workload, schedule, or even ask for professional help.
2. Put non-work blocks in your calendar – in ink
Remote workers often fall into this trap: they protect every meeting with their manager, but not the walk that keeps them sane.
Pick 2–3 non-negotiable mental health habits and schedule them like meetings:
- A 20-minute walk outside between two big tasks.
- One phone call per week with a friend you can talk honestly with.
- A sport class or home workout at fixed times.
When a colleague asks, “Are you free then?”, you’re not lying when you say, “I already have something scheduled.” That “something” happens to be you.
3. Learn your “stress loop” and how to close it
Chronic stress often comes from loops that never complete: the problem is over for your body (you’re safe at home), but not for your brain (which keeps replaying the meeting in your head).
To close the loop, you need an activity that signals to your nervous system that the threat is over. For most people, that means:
- Physical movement (a brisk walk, stretching, dancing in your kitchen).
- Social connection (talking to someone who listens without trying to fix you).
- Creative or manual activity (cooking, drawing, gardening, DIY).
Scrolling social networks gives the illusion of rest but rarely closes the loop. It often adds comparison and overload.
Make remote collaboration less draining (for everyone)
Relationships at work don’t disappear with remote – they just become invisible. Misunderstandings multiply, trust erodes faster, and it’s easier to dehumanise “the person behind that email”.
The antidote is to over-clarify and re-humanise.
1. Define rules of the game with your manager and team
Many tensions come from unsaid expectations: “Why didn’t you answer my Slack?” versus “I thought I could focus in the morning.”
Have a short, explicit conversation about:
- Response time: What is considered “urgent”? What can wait until the end of the day?
- Preferred channels: What goes on email? Slack? A quick call?
- Focus time: When is it acceptable to mute notifications?
Example: “I’ll be in deep work from 9:30 to 11:30. If something is urgent-urgent, call me. Otherwise I’ll catch up on Slack afterwards.” Most managers prefer clarity to pseudo-availability.
2. Use async communication properly
One of the big advantages of remote is asynchronous work – but only if you use it intentionally.
Before you send a message, check three points:
- Context: “Here’s what this is about…”
- Expectation: “I need from you…”
- Deadline: “Ideally before…”
Instead of: “Can you look at the doc?”
Write: “Here’s the draft for the client proposal (context). I need your feedback specifically on the pricing section (expectation). If possible before Wednesday 4pm so I can send it on Thursday (deadline).”
Clear messages reduce unnecessary back-and-forth – and therefore stress.
3. Keep some space for informal contact
In the office, you don’t schedule “spontaneous chat at the coffee machine”. At a distance, if you don’t schedule anything, nothing happens.
That doesn’t mean you need forced “fun” sessions, but you do need minimal human touchpoints:
- Short weekly 1:1s with your manager that aren’t only about tasks but also about how you’re doing.
- Occasional virtual coffees with colleagues, cameras on, agenda off.
- At least one in-person meetup per quarter if geography and budget allow it.
These moments act like social glue. Without them, everything becomes purely transactional – which is rarely good for mental health or collaboration.
Living with others? Make the invisible rules visible
Working remotely doesn’t just affect you. It also reshapes the daily lives of the people you live with: partner, roommates, children, parents.
If you don’t talk about it, everyone will silently build their own story: “You’re home so you can handle more housework”, “You’re always on your computer, you never have time”, “You prefer your colleagues to us”.
1. Clarify schedules as if you were sharing an office
One simple tool can avoid dozens of arguments: a shared weekly schedule posted somewhere visible (fridge, app, calendar).
Include:
- Your core work hours and important meetings.
- Moments where you’re available (lunch, coffee break, school pick-up).
- Personal commitments (sport, medical appointments, kids’ activities).
Then ask others at home to do the same. This turns vague frustrations (“You’re never available”) into negotiable facts (“On Tuesdays I can’t, on Thursdays I can do the school run”).
2. Create physical micro-boundaries
Not everyone can have a dedicated office. But everyone can have signals.
- A specific place that becomes your “work spot”, even if it’s just one side of the table.
- A visual marker: headphones on, a particular lamp on, a sign on the door.
- A quick phrase: “I’m entering focus time for an hour, unless it’s urgent.”
This helps children and adults understand when you’re mentally available… and when you’re not.
3. Reinvest in “offline time” at home
Remote work often means more hours at home – but not necessarily more quality time. You’re physically present but mentally elsewhere.
Pick at least one daily micro-ritual with the people you live with:
- Breakfast without screens.
- 10 minutes of undistracted play or chat with your child after you shut down the laptop.
- A short walk with your partner at the end of the day, even around the block.
These 10–20 minutes of full presence often do more for your relationships than an entire evening half-spent on your phone.
Don’t let remote work kill your social life
One underrated risk of remote work: your social network shrinks without you noticing. You talk to colleagues on Zoom, you answer family WhatsApps, and you tell yourself you’re “in touch”. But when was the last time you saw a friend in person, outside of a screen?
Humans are not built for long-term isolation. Studies consistently link strong social ties with better mental health, lower mortality, and greater resilience to stress.
1. Schedule “real world” contact like a meeting
If your work is remote, your social life has to be intentional. Try one of these approaches:
- Fix a weekly lunch or coffee with a friend or colleague who lives nearby.
- Join a local group linked to an interest: sport, book club, language exchange, volunteering.
- Use coworking spaces 1–2 days per week if your budget allows.
Don’t wait until you “feel lonely enough” to do it. By then, it’s often harder to reach out.
2. Vary your conversations
If 90% of your interactions are about work, your brain never really leaves the office. Deliberately seek conversations about something else:
- Friends who aren’t in your industry.
- Activities where your skills at work are irrelevant.
- People from different age groups or backgrounds.
This variety acts as psychological ventilation. It reminds you that your value isn’t limited to your job performance.
When remote work really doesn’t work: what are your options?
Not everyone thrives in remote setups. Some people genuinely need the physical separation of an office, the routine of a commute, or the buzz of colleagues.
Admitting that doesn’t mean you’ve “failed” at remote work. It simply means you’ve understood what context you function best in – which is an asset.
1. Adjust the dosage before changing the model
Before you swear off remote forever, test intermediate options:
- 1–2 days per week in a coworking space or office.
- Remote for deep work, office for meetings and collaboration.
- Clear “no work from home” days where you are fully off.
Sometimes, what exhausts you is not remote work in itself, but a poor version of it: chaotic schedules, no support, no resources.
2. Talk to your employer in terms they understand
If your current setup is harming your mental health, say so – but tie it to facts:
- “I’ve noticed my productivity drops in the afternoon when I don’t see anyone all day.”
- “My motivation is higher when I have at least one in-person day with the team.”
- “Here’s a proposal that could benefit both the company and my performance…”
Come with solutions: hybrid arrangements, access to a coworking space, clearer hours. Companies are much more open to adjustments when they see the link with concrete results.
3. When to seek professional support
No article – including this one – replaces a mental health professional. If you notice any of these patterns over several weeks:
- Persistent sleep problems.
- Loss of interest in things you usually enjoy.
- Feeling of hopelessness or worthlessness.
- Frequent thoughts like “What’s the point?” or worse.
Talk to your GP, a psychologist, or a helpline in your country. Remote work may be a factor, but you don’t have to handle its consequences alone.
Turning remote work into an ally, not an enemy
Remote work can either compress your world to a screen and a chair… or open up room for more autonomy, more time, and more alignment with your real priorities.
The difference doesn’t come from the tools you use, but from a handful of concrete choices:
- You design your day instead of letting it happen to you.
- You protect your mental health with habits and indicators, not just wishes.
- You make expectations explicit – at work and at home.
- You invest in offline relationships before loneliness hits.
You don’t need to apply everything at once. Pick one or two practices from this article and test them for two weeks: a clearer end-of-day ritual, a shared schedule at home, a weekly lunch outside, or a stricter focus block each morning.
If after those two weeks you feel even slightly less scattered and more present – at work, at home, with others, and with yourself – that’s not an accident. That’s what remote work looks like when it finally starts working for you.