Here’s a collection of tips from Healthline’s editorial team for managing loneliness while working from home.

If you ever feel lonely or isolated when working remotely, you’re not alone. Many people report feeling these feelings, especially those who work from home at least 3 days per week.

These strategies showcase that managing loneliness and finding social connections during the day may look different for everyone, but there is something out there for you!

DEFINE A WORKDAY ENDPOINT

“I was hit with a bit of a two-for-one when I moved almost to the other end of the country in 2024. I was working remotely and was no longer close enough to see any of my friends unless I took a vacation.

What has helped massively is having a defined endpoint. At the end of the day, I shut down the laptop and hide it away so I don’t look at it until I’m next working.” — Veronica

SCHEDULE REMOTE CHATS

“I like scheduling social “coffee chats” with colleagues every now and then to talk about life, what we’re reading or watching, or something else.

I also have a monthly meet-up scheduled with one of my best friends who lives about 1 hour away. It gives us something to look forward to instead of getting stuck in the “let’s hang out soon” rut.” — Samantha

BE INTENTIONAL WITH CONNECTIONS

“What I learned early on is that connecting with people remotely takes intention. I make a point of checking in with people, responding to questions, or commenting on messages. It’s often through those interactions that I end up talking to people further and getting to know them.” — Amy

SCHEDULE APPOINTMENTS ON YOUR LUNCH BREAK

“When possible, I schedule my appointments on my lunch break. Whether it’s getting my hair cut, seeing a doctor, or getting my teeth cleaned at the dentist’s, this time gives me the opportunity to connect with and learn from people who I might not otherwise hang out with on my own time.” — Alex

PLAN SOCIAL EVENINGS

“I find it helpful to schedule evening activities with friends and family members. It doesn’t have to be something expensive or time-consuming — something as small as inviting someone to watch a TV show or going for a walk with a friend. Making sure I have one to two definite in-person social interactions each week makes my workdays feel less lonely, and strengthens a lot of my relationships.” — Megan

STEP AWAY FROM THE COMPUTER

“When a slump hits, I go somewhere else, away from my laptop and do a non-work-related activity. It might just be hanging the laundry or vacuuming a room. It’s usually enough to break the slump and refresh my brain. If not, I need to get out of the house, get some fresh air, and move. After that, I can usually get back on track with work.” — Ruth

TRY WORKING FROM ELSEWHERE

“When it gets really hard, i’ll go to coffee shops, even if it’s just for 1 to 2 hours a day. Stepping outside, walking to a destination and being around other people and chatter really helps me (even though I’m an introvert!).” — Parisa

CONNECT WITH YOUR COMMUNITY

“I take walks at lunch and connect with the wider community. I know most of the people that live near me by sight if not by name, and I have also recently registered an interest in some courses at the local community centre to meet new people.” — Veronica

SCHEDULE YOUR SOCIAL MEDIA USE

“If you’re active on social media, it can be useful to set aside a specific time for reaching out to friends and family. Instead of checking socials sporadically throughout, I prefer to set aside some time for social interaction. That way I feel like I’ve had my fill of communication at the end of the day, and it also makes me more proactive with messaging people I might not otherwise speak to in a while.” — Amy

TRY USING APPS

“To stay connected and engaged with work, I use an app called Opal. You can choose which apps to block, schedule your blocking time, and if you gravitate towards social media apps, like Instagram or YouTube, it’ll pop up with a quote, haiku, etc. to remind you to get back on track.” — Parisa

JOIN A LUNCH-TIME FITNESS CLASS

“I’ve joined a 45-minute endurance-focused fitness class that takes place during my lunch break, and it’s been a game-changer for my mood, energy levels, and social circle! Typically, the same group of people shows up, so we’ve gotten to know each other better. Two of them also happen to be keen rock climbers, so we’ve started going out into the hills together on the weekends.” — Alex

For many of our editors, being intentional about how and when we connect with people is key to managing loneliness while working from home. Whether this is in person in coffee shops, outside, at the gym, or online via work communication platforms and social media, is up to you.

If you’re having trouble connecting, consider speaking with your colleagues and your manager about how you feel. They may also feel the same, so together, you could create more space for socializing.

Managing feelings of loneliness is a multi-factorial process, and finding strategies that work for you takes time.

Ready to put these ideas into practice?

Here are some more practical tips to help you manage loneliness when working from home:

  • Start small by scheduling one social activity per week, such as during your lunch break or after work.
  • Develop a post-work routine that lets you step away from your computer, decompress, and return the next morning feeling refreshed.
  • Schedule a virtual coffee chat with one of your colleagues. They may also feel lonely while working from home.
  • Spend a morning or an afternoon working in another location, such as a library, coffee shop, or recreation center.