Working From Home: Find Balance and Avoid Burnout

The Statistics of Working From Home

According to the U.S. Bureau of Labor Statistics, about one in five people—19.5% to be exact—worked remotely in August 2023. During the entire year of 2023, the number of people working from home ranged between 17.9% and 20%.

Because they take into account those who also sometimes go into the office, these numbers are higher than workers who work fully remotely. People who solely telecommute hit only 12.2% of the working population in the same month and year.

These figures also represent a deep desire among the U.S. workforce to obtain and maintain work-from-home privileges. According to USA Today, 58% of white-collar employees would rather work remotely for a minimum of three days each week, and only 16% are open to positions that do not allow any remote work days.

Perhaps more surprisingly, employees are willing to give up money for the opportunity to work from home. More than 40% of people who work in offices would trade 10% of their income to work from home, even if it isn’t full-time.

Working From Home Correlations

Interestingly, advanced degrees do not correlate strongly with the opportunity to work from home.

USA Today reports that while 44% of master’s degree holders (the highest group) work from home, only 26% of bachelor’s degree holders and 17% of doctoral professionals do so. In fact, those with high school diplomas (37%) and associate’s degrees (34%) rank next in line.

Earnings also don’t correlate particularly strongly, ranging from 28% to 43% for all income levels.

Occupation is one of the strongest factors influencing work-from-home rates. At the time of the study, 52% of computer scientists and mathematicians worked from home, as did 61% of business and finance professionals. In contrast, only 14% of food prep workers and 15% of those in production worked remotely, likely due to the nature of their jobs. Other occupations fell in between.

The key takeaway? You don’t need a specific degree, salary, or job type to work from home.

Benefits of Working From Home

While it certainly sounds nice to wear any kind of pants you like on a workday (or, hey, no pants at all!), there’s more to working from home than wardrobe. In fact, working from home presents all kinds of benefits, all of which are supported by a significant body of research. Let’s look at the main benefits and what science has to say about them.

Mental Health Benefits

Remote work offers several mental health benefits, including a significant reduction in stress and burnout. According to the U.S. Career Institute, 93% of remote workers report positive impacts on their mental health, with nearly half (48%) citing reduced stress.

The flexibility of remote work has been linked to increased happiness, with studies showing that the ability to work remotely increases employee happiness by as much as 20%.

Additionally, remote work allows employees to reclaim more time in their day, create a more comfortable work environment, take breaks as needed, and reduce workplace stressors such as office politics, all of which contribute to emotional stability and mental well-being.

Better Work/Life Balance

The most zeitgeisty claim about working from home is that it will help you achieve better work/life balance, which is largely true. You will get more quality time with family, whether it’s through shared meals, helping with homework, or simply being present for daily moments. Remote work may even give you the opportunity to live in a safer neighborhood, near a better school, or closer to extended family.

Working from home also offers greater flexibility for parents and other caretakers. If, for instance, you are caring for a sick spouse or an aging parent, remote work may give you the flexibility to oversee their care without paying excessive home nursing costs.

Fewer Distractions

Distractions are a common stressor in the office, and working from home can help reduce them drastically. When you’re sitting next to coworkers, for example, it can be easy to get carried away in personal conversations unrelated to work.

Being home does bring different kinds of distractions—think misbehaving children, the allure of “productive procrastination” such as folding laundry or working in the garden, and the constant call from the fridge. However, these interruptions tend to be fewer and more manageable compared to those in an office environment.

Increased Novelty of Work

Research reported by Harvard Business School indicates that people who work from home may produce more “novel” work. Simply put, this means that those working from home delivered more creative, innovative, and interesting results than those working in the office.

In fact, hybrid workers produced work with the highest level of novelty, outclassing those who were fully remote or fully in-office. This insight gives those who worry about losing connections at the office something to think about, suggesting that the hybrid model may actually enhance creativity.

Greater Work Satisfaction

One of the main benefits of working from home is enjoying higher overall satisfaction in your work. Not only do workers experience an increased sense of self-reliance, but they also develop improved organizational and time management skills.

Plus, due to lower absenteeism rates, at-home workers’ productivity may be judged on the amount of work completed, not hours worked. In addition, you can:

• Personalize your office space
• Avoid office drama, gossip, and politics
• Explore your creativity by developing new work strategies
• Feel more in control of your day and life

Healthier Lifestyle

Closely related to the work-from-home benefits listed previously is a healthier lifestyle. Upgrading your daily habits can help reduce the stress of working from home.

For example, those who telecommute typically get more sleep, exercise more frequently, and engage with their hobbies more often. They also have more time to shop for healthier ingredients to cook their meals, eat more slowly in a calm environment, and spend time with emotional support animals.

For working parents, these are especially important benefits of remote work, as they often struggle to prioritize their children and health while trying to meet work demands.

Less Commuting

Eliminating the daily commute gives you more time in your day, reduces frustration, and minimizes exposure to common commuting stressors. Not only does commuting take time away from home, it’s not uncommon to experience road rage, which more than 80% of drivers admit to feeling at times.

No matter what causes your anxiety when working from home, at least you won’t have to deal with sitting in traffic or getting frustrated with poor drivers or public transportation delays.

Location Independence

Location independence is a hotly desired trait among today’s workforce. The freedom to live and work from virtually anywhere allows you to move, vacation, and structure your life more easily.

This flexibility can also open up job opportunities that might not have been available in a traditional office setting, allowing workers to seek positions at companies based in different cities, states, or even countries.

Environmental Benefits

Knowing that working from home may help the environment alleviates many concerns. According to a study, “Remote workers could have a 54% lower carbon footprint compared to onsite workers.”

There are a number of environmental benefits. Not only do you use less gas, but your consumption of single-use food containers and coffee cups is likely to decrease. You won’t need to buy as many items of clothing, and fewer desks decrease energy consumption at the office.

Better Financial Management

There is no guarantee that working from home will improve your finances, but it’s certainly possible. Working from home creates a number of potential financial benefits, including:

• Tax benefits
• Cheaper housing based on location
• Money saved on gas, wardrobe, and dining

Overall, the flexibility and convenience of working from home offer significant benefits to employees. However, it’s also important to consider the challenges that come with remote work.

Challenges of Working From Home

Nothing in life is free, and there are some costs to working from home. However, they can be reduced by using the right strategies. First, it’s important to understand the difficulties that can occur.

Mental Health Concerns

We’ll give it to you straight: People who work at home are at an increased risk for depression, anxiety, and isolation.

According to a study by the Integrated Benefits Institute, as reported by the Society for Human Resource Management, “Fully remote (40%) and hybrid work (38%) [positions] are associated with an increased likelihood of anxiety and depression symptoms compared to in-person work (35%).”

“There’s no doubt that the biggest stress for professionals working from home is a change in routine and structure,” says Christopher M. Palmer, MD, director of the Department of Postgraduate and Continuing Education at McLean Hospital. “Whenever people’s routines change significantly or expectations change, it stresses people. That’s the way our bodies work.”

Working remotely means that many workers must juggle the demands created by work alongside their parenting and family responsibilities, which can create stress. Palmer suggests that it’s no surprise that these factors lead to increased levels of anxiety for stay-at-home professionals.

“If you have massive disruptions to your life, you should expect to experience some degree of stress,” he asserts. “This stress will persist until you reach an equilibrium or comfort level.”

This comfort level can be described as a “position where you’re getting the things done that you need to get done and you feel like you’ve got some structure and a routine,” he says. That’s where routine comes in, which we will tackle shortly.

Potential for Decreased Productivity

While experiencing fewer distractions is one of the biggest benefits of working from home, distractions and interruptions can still occur. New research indicates that telecommuting may not actually make people more productive. This isn’t to say you can’t be more productive; it’s just that, on average, the claims may be overblown.

Managerial Concerns/Resistance

The possibility for decreased productivity presents a double threat: Your work may suffer, and your employers may not support work-from-home models as enthusiastically.

The inability to monitor employee work activity, frustrations with communication, and concerns about whether employees are fully engaged in meetings may make employers resistant to telecommuting. These challenges can lead employers to be less supportive or less enthusiastic about remote work.

According to the Society for Human Resource Management, “About 67% of supervisors see remote workers as more easily replaceable, and 62% believe that full-time remote work negatively impacts employees’ career progression.”

Difficulty Maintaining Work/Life Balance

Although working from home sets you up for greater work/life balance in many ways, a distinct danger does exist of not being able to “turn off” when the workday ends. When you don’t have to come home and take off your work outfit, change into comfy sweats, and flip on “home mode” in the same way as someone who works out of the house, your work may bleed into your off time more than is considered healthy.

To avoid this type of anxiety, you have to work hard to create a productive space. Only then can you effectively manage remote work stress.

Technical Challenges

Other challenges facing professionals working from home include an increased reliance on technologies like teleconferencing and Zoom. In addition to the stress that some people experience in having to learn new skills, virtual communication also reduces much-needed personal contact, which can further contribute to anxiety and depression. Moreover, people who work from home may struggle with a lack of access to office resources.

Technology-based security risks, the potential for being even more sedentary than in the workplace, and a need for intense self-discipline complicate matters.

Simply put, telecommuting will not solve all your problems. You will still experience anxiety when working from home. Unmanaged, the stress of working from home can be detrimental, so it’s important to set yourself up for success.

Setting Yourself Up for Success

Working from home requires a specific mindset. If you’re planning to work remotely and want to manage work-from-home stress, you need to proactively develop strategies to reduce your risk.

First and foremost, successful telecommuters know how to be their own managers. Managing yourself means setting and meeting goals, prioritizing tasks, and managing your time efficiently. It also means meeting deadlines with less oversight, communicating effectively with bosses and coworkers, and keeping yourself engaged despite the distractions of home life.

Before you can do any of this, though, you need to create the right environment. Only then can you be productive and manage remote work stress well.

1. Designate a Work Area

At the office, workers have a desk, which gives them a sturdy anchor point. You should recreate this type of designated area in your home. Don’t surf from couch to bed to kitchen table—choose a work spot (ideally a real desk) and spend your workdays there.

2. Create a Corner of Calm

Not only should your workplace be consistent, but it should also be calm. Place whatever makes you feel happy and productive in your designated work area: pictures, your water bottle, a candle, a tea station or coffee bar, or whatever brings you comfort.

3. Get Dressed

Although it seems that not getting dressed for the office is a common work-from-home benefit, in actuality, this isn’t the healthiest approach. Putting on “real” clothes can help you feel more energetic, confident, and motivated.

4. Take Breaks Away From Your Desk

Resist the temptation to spend every minute at your desk. Schedule regular breaks to stretch and grab a snack, eat your lunch somewhere else, or go for a walk. Remember to stay hydrated and eat well.

5. Set Reasonable Expectations

Just because you now work from home doesn’t mean that you will double your productivity, hit your fitness goals in a month, or get a promotion. You’re still working, but the work hasn’t changed—you’ve only changed its location. Be reasonable with yourself and don’t expect too much, especially when you’re first learning the drill.

Even if you do your best, however, stress and anxiety will likely still pop up throughout the workday. When that happens, there are a number of ways to deal with it.

How To Deal With Work-From-Home Stress

Is the stress of remote work catching up with you? The good news is that you have a variety of ways to help alleviate it if you feel anxious working from home.

1. Structure Your Day

Good time management and realistic goal setting can be two keys to better mental health. Know when you want to start and end your workday, and if you need to take a break from your screen, schedule it.

Structure can help you cross more tasks off your to-do list, especially if you’re used to it. Palmer advises, “Having a predictable structure in place often helps people get more accomplished. They can go on autopilot and accomplish the day’s work without having to create a new plan every day.”

2. Be Protective of Your Time

Not commuting to work can have its drawbacks. Since your home is your office, it can feel difficult to “leave work,” which may mean that you log more hours as a result. Just as you do when you go into the office, you should have office hours for your remote work. You should share your work schedule, not only with your coworkers, but also with the people in your household.

In addition, if you’re used to taking a 30-minute lunch every day, continue to do so when working from home. Taking a break is good for your body and your mind, and if a break is part of your normal routine, continuing to take one can make the transition feel less disruptive.

However, resist the urge to eat while working. “Although multitasking often seems like a good idea, research has shown that it makes people less productive, which can lead to feeling more overwhelmed,” Palmer says.

3. Stay Connected

Maybe your kitchen table has become your desk, but that doesn’t mean regular chitchat with teammates has to end. Despite not being together in person, continuing to have lighthearted conversations with your colleagues over email, text, or a messaging system can help you feel less isolated and alone.

4. Remain Flexible

Working from home isn’t all sunshine and unicorns. With pets, children, or other loved ones at home, you might find your home “coworkers” both distracting and disruptive. Be compassionate toward yourself as you navigate remote work, and practice self-care to help lower your anxiety.

Rather than expecting a smooth and obstacle-free experience, accept that challenges will arise. Doing so can help you approach them with a more balanced perspective.

Productivity may look different when working at home, but you can still accomplish all your tasks. Adjust your strategy as often as needed to become a more successful work-from-home employee. If you’re not sure where to start, try the Pomodoro Technique, which means working for 25 minutes followed by a 5-minute break.

5. Practice Good Self-Care

Basic self-care is essential to keeping yourself healthy and happy. Use what would have been your commuting time to do something productive for yourself: exercise, meditate, or just drink water.

6. Incorporate Physical Activity

Exercise is a huge stress reliever. Working out not only reduces your stress hormones (cortisol and adrenaline), but it also releases your endorphins, your homemade happiness and painkilling hormones. It also can improve your sleep and help you focus on something other than work.

7. Practice Mindfulness

If you’re stressed about missing or changing routines, it’s important to recognize that feeling stressed is not helping your situation and may, in fact, make things worse. Because stress can prevent you from thinking clearly, it can also keep you from being productive.

It’s important to try to manage this feeling through the practice of mindfulness. Try practicing deep breathing, taking short breaks to clear your mind, or meditating.

8. Take Up a Sociable Hobby

If you feel lonely, take up a hobby that involves other people. While working at an office, you may have used your hobby hours to get some “me time,” but it might be a good idea to reverse that routine if you telecommute.

If you’re trying to boost both exercise and community, try a group activity, such as pickleball, kickball, dance class, taekwondo, or a cooking class.

9. Get Good Sleep!

It’s impossible to overstate the importance of getting enough sleep for productivity and mental health.

According to a study published in the journal Pharmacy & Therapeutics, “Research findings continue to underscore early concerns about public safety that were first raised when major industrial disasters such as the Exxon “Valdez” oil spill were linked to inadequate sleep.”

You don’t need to be in charge of a large tanker to benefit from better sleep, though. Studies show that adequate sleep makes you more alert, better at making decisions, happier, and easier to get along with.

Sleep also boosts your immunity and prevents a raft of chronic diseases, such as hypertension, diabetes, and heart disease.

10. Seek Professional Support if Needed

Sometimes, you need the help of a trained professional. Perhaps you don’t know how to use your new laptop, or maybe you need someone to talk to about feelings of isolation.

Whatever your need, don’t hesitate to utilize company training, employee assistance programs, counseling services, or mental health apps. These can all make your work and home life much more peaceful and productive.