The shift to hybrid and remote work has changed the way we balance our personal and professional lives, bringing flexibility but with it, also challenges. As of May of 2024, GALLUP reported 93% of all employees in remote-capable jobs prefer to work remotely at least some of their work week. Although hybrid and remote work appeals to many workers as a way to obtain a “work-life balance”, the study also reported that rates of burnout across all three work modes (remote, hybrid and in-office) were statistically similar. In other words, many employees who assumed working from home would bring them more “balance” are finding themselves behind a screen for most of the day, feeling isolated, and working longer days than ever.
Without a clear separation between home and work, many employees find themselves constantly multi-tasking, unable to fully disconnect and recharge. In this new environment, it’s more important than ever to set boundaries and be deliberate about self-care to avoid burnout.
FOUR TIPS FOR PREVENTING BURNOUT
Here are four strategies to optimize mental well-being while working from home.
- Determine a routine workday start and stop time. Clarify with management, in advance, when you are expected to be available. This prevents work from creeping into every waking hour of your day, leaving you feeling depleted and inefficient.
- Create time blocks. Block out digital and home-front distractions (was that the dryer that just beeped?) by using a pomodoro app or timer to commit to fully focus in 25-minute sprints. This helps you “find your flow”, giving you a dopamine burst and feelings of productivity.
- Get outdoors. Every three hours or so, take a brisk, 10-minute walk outdoors during the daylight hours. Both movement and natural sunlight encourage the release of serotonin, a natural mood booster.
- Be sure to get human connection (and I don’t mean via email or message). Whether it’s in-person, zoom, or by phone, a synchronistic (real time, two-way) conversation creates deeper connection and trust than email or messaging. This helps prevent feelings of isolation and loneliness, which are more common when we work from home.
While most experts are predicting that hybrid and remote work is here to stay, it’s critical that those working from home are scheduling their days very intentionally. Establishing and sticking to a few daily routines—like regular work hours and focused time blocks—can help keep work from spilling into all of your waking hours. Taking time for screen-free resets and personal connection throughout the day is essential to prevent employees from feeling isolated. By integrating these four strategies, employees can be productive while working from home without burning out.