With the onset of the Covid-19 pandemic, remote work became commonplace and very much the norm for many people. In the three years since Covid appeared, remote work has shown no signs of slowing down. Buffer’s 2023 State of Remote Work found that 91 percent of survey respondents enjoyed working remotely, with flexibility listed as the biggest benefit. Remote working has benefits to employees such as more flexibility, lower work costs surrounding transportation and professional clothing and a more comfortable work environment with workers being able to design their own work space.

Remote work benefits not just the employees but the company. Studies have shown that remote workers, on average, tend to be more productive. There are less distractions from other coworkers and the lack of commuting adds more productive time in the day. With all these positive qualities surrounding remote work, it might be hard to see the negative side to remote work.

However, working remotely, for some, can have a negative impact on their mental health. When employees are in a remote work environment, the amount of time spent in the physical space of coworkers often decreases, which can lead to feelings of isolation and loneliness. These feelings can lead to a decline in mental health for workers.

I have been working exclusively remote for the past 2 years. I would consider myself an introvert, who needs and enjoys working in a quiet environment and has found numerous benefits from remote work. However, I do find that without several key components to my workday, my mental health can suffer while working remotely. Below are the three most important things that I have found to be beneficial in maintaining good mental health for myself.

Routine, Routine, Routine: When I maintain a routine, I have better focus and accountability, both of which can be a problem when working remotely. I am a huge fan of the app Todoist, which allows me to create a daily schedule/to do list that is flexible, but structured. Having this routine in an interactive, written, and visible form not only keeps me being accountable for my work, but also for my own self-care, like taking breaks and regularly eating healthy snacks. Having a routine that I practice and engage with each day also gives me a better idea of my capabilities and helps me in setting boundaries, which are an important component of having healthy mental health.

Maintain physical health: There are numerous studies showing the positive effects of exercise on one’s mental health. Regular exercise can give us more energy, boost our mood and help us to sleep better. Studies have shown that exercise can treat mild to moderate depression as well as medication. Coupling exercise with proper nutrition and hydration can be even more effective in helping improve mental health. Personally, I have a daily goal to get in ten thousand steps. I work towards reaching this goal in two ways. I take 5 min walks around the block after long meetings, and I also have a treadmill that I have placed a small desk onto that I will walk on at a slow pace while working. I will also do several weight-lifting exercises during my five-minute breaks, which I have found significantly helpful as well.

Connection with others and yourself: Working remotely, we can often get buried in our work and forget to connect. I have a post-it note that sits on the wall over my computer that simply says, “Call someone”. It is a reminder to myself that when I am feeling frustrated or need help, to stop and call someone that can help me. I have found that by reaching out, I often feel better and can solve whatever problem I am facing. I also work to make sure that I am scheduling regular lunches with a friend to get out and socialize. Every night I engage in activities with my family and I also work to stay connected with myself and my personal interests. interests include maintaining a large garden at home, regularly read books that I am interested in and always have craft projects that I am working on.

Our mental health and work lives are intrinsically connected. With the increase in remote work over the past three years, we have discovered many benefits. However, there are negative components which can affect one’s mental health and that all remote workers need to be aware of. There are many ways that remote workers can improve and maintain their mental health. These can include a well-maintained routine, physical exercise, and healthy connections with other people. There are numerous other ways to help such as mediation, talk therapy and journaling. The most important things remote workers can do is stay connected with the state of their own mental health and figure out the specific ways that work for them to improve and maintain their mental health.