Since the COVID-19 pandemic in 2020, a significant portion of the workforce has transitioned to remote working arrangements. According to Statistics Canada, roughly 40% of Canadians were working most hours from home at the height of the pandemic (April 2020). By November 2023, that figure had declined to about 20%, down from nearly 30% in early 2022, while pre‑pandemic WFH levels hovered around only 7% in 2016. This shift towards remote work has brought with it various implications for workers’ mental health and productivity.
Working from home (WFH) presents numerous benefits for mental well-being, including the elimination of daily commutes, which can save an average of 72 minutes, and the opportunity to reside in more affordable housing.
Furthermore, a 2013 study by Stanford professor Nicholas Bloom and colleagues offers one of the earliest and most widely cited pieces of evidence on the productivity benefits of remote work. Titled “Does Working from Home Work? Evidence from a Chinese Experiment,” the research involved a randomized controlled trial at Ctrip, a large travel agency based in China. Out of 1,000 employees, 250 were randomly selected to work from home, while the rest continued working from the office.
The results were striking: employees who worked from home demonstrated a 13% increase in productivity compared to their in-office counterparts. This improvement was attributed to two main factors—a 9% boost from working longer minutes per shift (fewer breaks and sick days), and a 4% increase in efficiency, measured by the number of calls handled per minute.
Beyond productivity, the study also noted improvements in employee satisfaction and a significant drop in attrition rates, suggesting that remote work can be a win–win for both employers and staff.
However, despite the positive aspects, research suggests that remote work can contribute to burnout. According to Buffer’s 2023 State of Remote Work survey, the two biggest challenges that arise from remote work are loneliness and being unable to unplug. These challenges point to blurred boundaries between work and home life, which can hinder work-life balance and increase stress and mental fatigue. Addressing these issues is essential for sustaining a healthy remote work environment.
Signs of Remote Work Burnout
Photo by Borja Verbena on Unsplash
- Increased fatigue and lack of energy
- Difficulty concentrating or staying focused
- Feelings of irritability or frustration
- Reduced motivation and productivity
- Neglecting self-care and personal time
- Frequent headaches or physical discomfort
How to Establish Healthy Remote Work Environment:
Simulate a commute.
Simulating a commute can be an effective strategy to combat working from home burnout. By incorporating a short walk or drive at the start and end of your workday, you create a clear boundary between your personal and professional life. This transition helps signal to your brain that it’s time to shift into work mode at the beginning of the day and to unwind at the end. Establishing these routines not only enhances productivity but also contributes to mental well-being, reducing feelings of isolation and fatigue that often accompany remote work.
Remove distractions while you’re working.
Photo by Jesus Hilario H. on Unsplash
For example, have different browsing windows for personal versus work tabs, silence notifications from social media or personal messages. This can help you maintain focus and increase productivity. Consider using browser extensions that block distracting websites during work hours to further enhance your concentration.
Create working blocks.
Use a Pomodoro Timer, calendar events, or another timer to create chunks of working time while giving yourself permission to have breaks. This method encourages sustained focus by breaking your work into manageable intervals, typically 25 minutes of focused work followed by a 5-minute break, which can help prevent burnout and keep your energy levels high throughout the day.
Take your lunch.
I know, it seems silly to say this, but actually take your lunch. Away from your computer and your phone. Use this time to recharge, nourish your body, and clear your mind. Consider stepping outside for a short walk or reading a book, as this can provide a refreshing mental break and enhance your overall well-being.
Get out of the house.
Photo by Case Classico on Unsplash
Working from home makes it easy to go long stretches of time without leaving your house or talking to people in real life. Make an extra effort to socialize with friends and family and spend time away from home. Even short outings, like going for a coffee or visiting a park, can help alleviate feelings of isolation and boost your mood.
Separate as much as possible.
Is there a way to create more separation between work and home? Maybe it’s shutting the office door at the end of the day, leaving your laptop somewhere you can’t see it, etc. Establishing a clear boundary helps signal to your brain that work hours are over, making it easier to unwind and enjoy your personal time without the lingering stress of work-related tasks.
A Therapist’s Perspective
Remember, just because you can work doesn’t mean you should. In the age of remote work, many people find themselves blurring the lines between their personal lives and professional responsibilities. Just because you aren’t completing other tasks while at home, doesn’t mean you should fill that time with work instead
I hear this from a lot of clients: “I wasn’t doing anything anyway, so I did a few hours of work on Saturday morning.” However, it’s crucial to recognize that your time away from work is just as important as the time you spend working. It allows you to recharge, engage in self-care, and pursue interests that bring you joy. Not doing work is, in fact, doing something valuable for your mental health and overall well-being. Taking breaks and allowing yourself time to relax can prevent working from home burnout, which is a common challenge many face in this new work environment. Prioritizing downtime is essential for maintaining productivity and creativity in your professional life.
