If you’re working from home and finding it harder to stay connected to your colleagues, or even to your sense of purpose at work, you’re not alone. One in five employees worldwide says they felt lonely “a lot” the previous day, according to Gallup’s 2024 State of the Global Workplace report. For remote and hybrid professionals, the risk is even higher. In Buffer’s latest State of Remote Work survey, 23% of fully remote workers identified loneliness as their second biggest challenge—just behind difficulties with collaboration and communication.
This isn’t just an emotional issue. It’s increasingly seen as a public health crisis. The U.S. Surgeon General’s Advisory warns that lacking social connection increases the risk of premature death as much as smoking 15 cigarettes a day. Loneliness has been linked to depression, anxiety, disrupted sleep, and higher rates of burnout. For companies, a lonely remote workforce means lower engagement, poorer collaboration, and increased turnover.
So what can you actually do to protect your mental health, and your team’s, when most days are spent in a home office? Start with these five science-backed strategies.
1. Create Physical Boundaries and Seek Human Connection
One of the most effective ways to combat isolation is to regularly break free from the confines of your home office.
Work Outside Your Home
Make it a priority to work at least one day per week outside of your home. Whether it's a co-working space, coffee shop, library or university campus, changing your environment provides the human energy your brain craves. Even without direct interaction, being around people helps you feel part of a larger community.
Maximize Co-working Space Benefits
Co-working spaces offer professional environments that provide opportunities for networking and casual conversations. If they are not accessible, coffee shops and libraries serve similar purposes. Connect with other remote workers in your area to coordinate working sessions and share resources. This creates accountability and ensures you'll have familiar faces to interact with while working remotely.
Leverage Schedule Flexibility
Utilize your flexible schedule to foster social connections during work hours. Grab breakfast with a neighbor, spend extra time with family before school or take your dog to the park during lunch breaks. These micro-interactions throughout your day can significantly impact your overall sense of connection and well-being while working remotely.
2. Leverage Technology for Meaningful Communication
While technology can sometimes feel like a barrier to authentic connection, when used strategically, it becomes your most powerful tool for building and maintaining relationships with co-workers.
Make Video Your Default Communication Method
Use video conferencing for important conversations, brainstorming and complex discussions. When you need to explain a complicated concept, disagree with a teammate or present your point of view, opt for a video or audio call rather than relying on email or instant messaging. This prevents the miscommunication that can worsen feelings of social isolation when working remotely.
Use Video to Build Personal Connections
Video calls capture non-verbal cues, tone of voice and facial expressions that are crucial for building rapport. They also create more personal connections than voice-only calls. Consider using pre-recorded video messages for updates, explanations or feedback when real-time conversation isn't necessary. Tools like Loom or smartphone recordings can add a personal touch to your communications and help co-workers feel more connected to you.
Create Informal Video Opportunities
Suggest virtual coffee chats, participate in optional video calls and keep your camera on during meetings. While it might feel awkward at first, seeing faces and being seen helps build the trust and familiarity that combat social isolation when working remotely. Don't forget about the power of a phone call. Sometimes, a brief voice conversation can resolve issues more quickly and personally than a lengthy email chain.
3. Build and Participate in Social Networks at Work
Creating social connections within your organization requires effort in a remote environment, but the payoff is significant for your sense of belonging and job satisfaction.
Join or Create Digital Communities
Use internal platforms like Slack or Teams to join interest-based groups that align with your interests — whether it's a channel for pet photos, working parents, book recommendations or hobby discussions. These informal spaces provide opportunities for low-effort social connection that can brighten your day and help you discover common ground with colleagues.
Take the initiative in Building Social Opportunities
If social groups don't exist in your organization, consider starting them. Propose a monthly virtual lunch for your team, a weekly coffee chat for early risers or a channel for sharing productivity tips and remote work hacks. Creating social opportunities not only helps you connect with others but positions you as someone who cares about team culture and colleague well-being.
Participate in Company Social Events
Participate actively in company-wide initiatives and optional social events. While it may be tempting to skip virtual happy hours or online team-building activities, these events help build relationships and combat feelings of isolation. Approach them with an open mind and focus on getting to know your teammates as people rather than just professional contacts.
Engage in Non-Work Conversations
Make an effort to engage in non-work conversations with your teammates. When appropriate, share personal updates, ask about their weekends or hobbies and show genuine interest in their lives outside of work. Consider forming or joining career development groups within your organization to enhance your skills and knowledge. Book clubs, skill-sharing sessions or mentorship programs provide structured opportunities to connect with teammates while also advancing your career goals.
4. Establish Clear Work-Life Boundaries
One of the most insidious aspects of social isolation is how it can blur the boundaries between your professional and personal life, leading to burnout and further disconnection from both work and personal relationships.
Create Physical and Temporal Work Boundaries
Create physical and temporal boundaries around your work. Designate a specific workspace in your home, even if it's just a corner of a room, and avoid working from your bed or other spaces associated with relaxation. When your workday ends, physically close your laptop, turn off work notifications and transition into personal time with intentional rituals.
Master the Art of Unplugging
Many remote workers report that struggling to disconnect at the end of the workday is their biggest challenge. Develop end-of-day routines that signal the transition from work to personal time. This might include taking a walk around the block, changing clothes or engaging in a hobby that requires your full attention.
Schedule After-Work Social Activities
Make plans for after-work social activities, especially on days when you're feeling particularly isolated. Having dinner plans with friends, family activities or even solo outings to look forward to can provide motivation throughout the day and ensure you maintain connections outside of work. These plans also create natural stopping points, preventing the tendency to work longer hours that often accompany remote work.
Prioritize Physical and Mental Health
Maintain physical and mental health through regular exercise, adequate sleep and stress management practices. Consider joining fitness classes, hobby groups or volunteer organizations in your community to expand your social network. Be honest about your social needs and take proactive steps to meet them. If you're naturally extroverted, you might need more social interaction than someone more introverted.
5. Advocate for Inclusive Remote Work Practices
While preventing social isolation depends on your actions, you also have the power to influence your organization's remote work culture.
Champion Inclusive Meeting Practices
When meetings are scheduled, ensure that video conferencing links are always included and that remote participants are actively included in discussions. If you notice side conversations happening in physical meeting rooms that exclude remote attendees, politely point it out and suggest that everyone join the video conference individually to ensure everyone is included.
Propose Team-Building and Social Activities
Advocate for regular team-building activities and social opportunities that cater to the needs of remote employees. Suggest virtual coffee chats, online game sessions or collaborative projects that help team members get to know each other better. If your company doesn't offer these opportunities, propose specific ideas and volunteer to help organize them.
Request Professional Development Opportunities
Request access to professional development opportunities that can help you build skills while connecting with colleagues. This might include internal training programs, cross-departmental projects or mentorship programs. These experiences offer natural pathways for building relationships while advancing your career.
Advocate for Remote Worker Benefits
If your organization offers perks primarily designed for in-office employees, advocate for equivalent benefits for remote workers. This might include co-working space stipends, home office equipment budgets or professional development allowances. Frame these requests in terms of equity and employee retention rather than personal preference.
Push for In-Person Gatherings
Propose quarterly team meetings, annual company retreats or regional meetups. Be a model for inclusive communication practices. When you're in the office (if you work in a hybrid arrangement), make an effort to include remote colleagues in informal conversations and social activities. Share information that might not be formally communicated and help bridge the gap between in-office and remote team members.
Beat Social Isolation While Working Remotely
Social isolation while working remotely can be mitigated through intentional strategies and consistent effort. Building connections positively impacts your well-being, professional success and career advancement. These strategies are most effective when implemented together as a comprehensive approach. Remember that preventing isolation is an ongoing process, not a one-time fix. Stay attuned to your changing social needs and adjust accordingly. By taking proactive steps to avoid social isolation and advocate for inclusive practices, you're contributing to a more connected remote work culture for everyone.
A version of this article appeared on forbes.com, posted on June 4, 2025
EXPERD, Human Resources Consultant, Jakarta – Indonesia