How to Deal With Work From Home Fatigue?

Are you finding it hard to stay productive and motivated while working from home? You’re not alone. Work from home fatigue, which makes you feel unmotivated and disconnected, affects many people¹. But, there are ways to beat this and do well in your home office.

Remote work became more common during the COVID-19 pandemic. It brings benefits like spending more time with family and saving money. But, it can also cause physical, mental, and emotional problems². Over 7 in 10 people working from home feel exhausted because of changes in their daily life². Many also experience eye strain and blurry vision from staring at screens for too long².

Rise of Remote Work Culture

The COVID-19 pandemic changed how we work, making remote work more common. Now, 12.7% of full-time employees work from home, while 28.2% work a mix of home and office³. Experts say 32.6 million Americans will work remotely by 2025, about 22% of the workforce³. Most workers, 98%, want to work from home at least some of the time³.

Coronavirus Pandemic’s Impact on Workplace Dynamics

The pandemic made remote work more popular, with many companies going remote to follow social distancing rules⁴. Remote work grew by 159% from 2005 to 2017, and by 2020, 33% of U.S. workers worked from home full-time, up from 2% in 2005⁴. This change was big in tech, finance, and professional services⁴.

Advantages and Challenges of Working from Home

Remote work has its ups and downs. The good news is 53% of remote workers want to keep working from home after the pandemic⁴. It lets people spend more time with family and save money. But, there’s also “work from home fatigue,” a condition that affects physical, mental, and emotional health⁵.

Advantages of Working from Home	Challenges of Working from Home
Flexible schedule Less commuting time and costs More work-life balance More time with family	Feeling isolated and lacking social interaction Struggling to separate work and personal life Challenges with technology (like video fatigue) Higher risk of burnout and stress

What is Work From Home Fatigue?

Work from home fatigue, or WFH fatigue, is a common issue. It makes remote employees feel unmotivated and unhappy with their work setup⁶. This problem comes from being always connected at work and not having a clear line between work and personal life⁶.

Always-On Work Culture and Poor Work-Life Balance

Working from home makes it hard to separate work from personal life. This leads to overworking and trouble with handling many tasks at once⁶. A 2020 Microsoft study found that remote work is more stressful than working together in person⁶. This constant work culture and poor work-life balance are big reasons for work from home fatigue.

Multitasking Struggles and Overworking

The move to remote work has made people feel like they’re 10 to 15 years older⁶. Stress and overwork brain patterns are higher when working remotely than when working face-to-face⁶. Humans can focus for about 45 minutes before they start to lose concentration⁶. The difficulties of handling many tasks and overworking at home make work from home fatigue worse.

To fight work from home fatigue, employers and employees need to work together. They should create strategies for a better work-life balance and lessen the bad effects of remote work. By understanding the challenges and acting early, companies can help their remote workers. This leads to a healthier work environment⁶⁷.

Physical Symptoms of WFH Fatigue

The COVID-19 pandemic has made remote work more common, raising concerns about its impact on our health. Workers now face eye strain, headaches, and postural discomfort due to WFH fatigue⁸.

Eye Strain and Headaches

Long hours in front of screens are a big part of remote work. This can lead to eye strain and blurry vision⁸. Headaches are also common, caused by the constant digital demands that can exhaust our minds⁸.

Postural Discomfort

Remote work often means sitting in bad positions for long periods. This can cause musculoskeletal problems⁸. Many remote workers suffer from neck, shoulder, and back pain, adding to their fatigue⁸.

To fight these issues, taking regular breaks and keeping a good posture is key⁸. Employers should help their remote teams stay physically healthy too⁸.

Symptom	Description
Eye Strain	Prolonged screen time can lead to blurred vision, dry eyes, and headaches.
Headaches	The digital overload and stress of remote work can contribute to frequent headaches.
Postural Discomfort	Poor ergonomics and lack of physical activity can result in neck, shoulder, and back pain.

By tackling these symptoms and focusing on self-care, remote workers can stay healthy and productive⁸. Employers can help by offering the right tools and support for a healthy WFH setup⁸.

Learn more about the signsof work from home fatigue and strategies to overcome it

Mental Symptoms of WFH Fatigue

Working from home has changed our lives in many ways, affecting our mental health too⁹. shows that over 40% of remote workers love the flexible schedules. But, the constant use of digital tools can make us lose focus, feel less motivated, and be less productive⁹.

Lack of Focus, Motivation, and Productivity

Being on screens all day can make it hard to stay focused. Studies say being in nature can lower stress and help us focus better⁹. Also, mixing work and home life can make us feel unmotivated and less productive.

Disruption in Daily Routines for Hybrid Workers

Hybrid workers often face challenges with their daily routines. Now, more Australians work from home than before the pandemic¹⁰. Switching between work and home can make it hard to keep a good balance.

Top 5 Issues Facing Australians Working from Home
1. Having less separation between work and life (30%)
2. Procrastinating or having too many distractions (23%)
3. Juggling family responsibilities (22%)
4. Missing co-workers and social aspects of work (21%)
5. Not having all necessary equipment (20%)

The main problems for Australians working from home are not separating work and life, getting distracted, and managing family duties¹⁰. It’s important to tackle these issues to stay productive and well.

Understanding WFH fatigue’s mental effects and finding ways to overcome them helps remote and hybrid workers. This can help them stay focused, motivated, and maintain a sense of routine⁸.

Emotional Symptoms of WFH Fatigue

Remote work can be tough on both our bodies and minds. Not seeing people in person and missing out on social connections can make us feel lonely and disconnected¹¹. This, along with trying to balance work and home life, can lead to more stress, anxiety, and even depression for some¹¹.

The always-on work culture and the mix of work and personal life can really take a toll on us¹¹. Always doing multiple tasks at once and using technology for everything can make us feel technology fatigued, which makes us feel worse emotionally¹¹¹².

To fight these feelings, we need to set clear boundaries, take care of ourselves, and make an effort to connect with others, even online¹¹¹². Helping remote workers feel emotionally supported can make them more resilient and engaged, even when working from home for a long time.

Managing Work From Home Fatigue

As more people work from home, it’s key to tackle work from home fatigue to keep employees happy and productive. Many teams are still working from home, showing it’s a big trend. To fight this, we need to look at both the body and mind of remote workers.

First, take charge of your workspace. Make a special area for work, use good chairs, and keep away from distractions. Sitting too much can hurt your health and mind¹³. Taking breaks, stretching, and moving around can help.

Using tech to work better can also change the game. Digital tools and better workflow can keep remote workers on track. Adding fun things like polls and group chats in meetings can make teams feel more involved¹³.

It’s also vital to keep work and personal life separate. Having a routine, clear work hours, and a special workspace helps with this. This balance is key for a happy life.

Finally, keeping in touch with others is key to fighting loneliness from working alone. Virtual events and fun times with the team are common now. Sharing personal stories, doing team activities, and showing care keeps everyone feeling part of a group.

By using these tips and a full approach to remote work burnout, remote workers can beat the fatigue. The shift to remote work in 2020 was tough, but it made us adapt. Keeping up with the changes and the team’s needs is crucial for a healthy remote work life¹³.

Take Control of Your Work Environment

Managing work from home fatigue means taking charge of your work area. Create a dedicated and comfy home office space. Add more freedom to your workday and try different work spots to prevent feeling trapped at your desk. By controlling your workspace, you can feel more in charge and improve your productivity and well-being.

Begin by making your home office a place that helps you work well and feel good. Spend on ergonomic furniture, good lighting, and noise-cancelling gear to cut down on discomfort and distractions¹⁴. Add things that make you happy, like art, plants, or personal items, to make it feel like your own¹⁵.

It’s important to set clear boundaries and have control in your remote job. Take breaks to move around your home or go outside for a change. Try working in different places, like a cozy corner, the patio, or a coffee shop, to see what works best for you¹⁵.

By taking charge of your work area, you fight off the feeling of being stuck and bored that often comes with remote work. Enjoy the flexibility and freedom that working from home gives you. Use it to keep a good balance between work and life¹⁴.

Leverage Technology for Productivity

In the world of remote work, using the right digital tools is key. These tools help you stay focused and efficient, even when working from home. By using apps and software designed for productivity, you can cut down on distractions and boost your work flow. This approach helps you take back control of your work and reduces the stress of remote jobs.

Digital Tools and Workflow Optimization

Remote work has led to more online meetings, with a huge jump since early 2020¹⁶. To deal with this, companies like Shopify cut meeting times by a third in just two months¹⁶. They stopped meetings with more than three people and made Wednesdays meeting-free. TechSmith also saw a 15% boost in productivity by skipping meetings in July and using tools like Slack and Trello¹⁶.

Using digital tools can make remote work better. Microsoft’s Teams saw a huge jump in meetings and calls since February 2020¹⁶. Automation tools could help 72% of employees do 30% more work¹⁷. These tools help you manage your tasks better, reduce distractions, and save time during your workday.

Productivity Metrics	Data
Average Daily Productive Hours	2 hours 53 minutes¹⁷
Engaged Employees	23%¹⁷
Employees Considering Quitting	59%¹⁷
Overutilized Digital Employees	12%¹⁷
Remote Workers Feeling Very Engaged	33%¹⁷

By using technology and optimizing your workflow, you can boost your productivity. This approach helps reduce work from home fatigue and makes remote work more manageable.

Separate Personal and Professional Life

Working from home can make it hard to separate work and personal life. This can lead to feeling overwhelmed and tired from work¹⁸. It’s key to set clear boundaries and keep your work and personal areas separate¹⁸.

Start by setting work hours and logging off from work apps and emails at the end of the day¹⁸. This stops you from always being “on” work, which can cause burnout¹⁸. Also, having a specific spot for work at home helps keep your work and personal life in check¹⁸.

For those working remotely, it’s easy to mix up work and personal life¹⁹. But, sticking to a routine and using tools to show when you’re working or not can help¹⁹. Doing personal tasks during work hours and planning fun activities for after work can also help balance your life¹⁹.

Having a work area just for work can make you more productive and less distracted¹⁹. Meeting on time, taking lunch breaks, and going for short walks can also make working from home better¹⁹.

It’s vital to set clear boundaries to fight work-from-home fatigue and stay well¹⁸. By doing these things, remote workers can focus better, work more efficiently, and have a better balance between work and life¹⁹.

Foster Human Connections

Working from home can make us feel isolated and cut off from others. It’s important to find ways to foster human connections with your team. This means setting up virtual team-building activities, having “virtual water coolers” for chats, and socializing online or in person when you can. Creating spaces for nonwork self-expression helps your team work better together²⁰. And, virtual social events can make you feel happier and more satisfied with your job²⁰.

Virtual Water Coolers and Team Building Activities

Meeting up with other remote workers can make you feel less alone and²¹. Talking more with your team helps everyone feel connected and part of a team²⁰. Try having regular “virtual water cooler” times for casual chats. Also, plan team-building activities like virtual trivia, online cooking, or fun icebreakers. Joining business networking groups can also help you make new friends and get support²¹.

By creating these human connections and remote socialization chances, you can fight off the loneliness of working from home. This makes your job more engaging, improves your well-being, and boosts your productivity.

Embrace Healthy Distractions

It’s key to stay focused and productive, but healthy distractions can help too. Instead of seeing them as a problem, make them part of your day. This can mean taking breaks to chat with family, enjoy a hobby, or care for a plant. Adding these Embrace Healthy Distractions to your day can make you feel better and more energized²².

Having a good balance between work and life is key when working from home²². Make sure to keep work out of your personal space²². Also, plan fun meet-ups with coworkers to fight the feeling of being alone²³. Taking Breaks from Work helps you stay fresh and focused, which is good for your work and health²².

Take regular breaks to interact with family, engage in a hobby, or tend to a houseplant
Set clear boundaries between work and personal life to prevent work from encroaching on your personal space
Organize informal after-work gatherings with nearby colleagues to combat the sense of isolation
Embrace Breaks from Work to maintain a balanced and rejuvenated mindset

Adding Embrace Healthy Distractions to your day can help you deal with work-from-home fatigue. It also keeps your work and personal life in balance. This leads to better productivity and overall well-being²³²².

Mindfulness and Self-Care Practices

Adding mindfulness and self-care practices to your daily life can fight work-from-home fatigue. This means doing things like meditation, yoga, or taking breaks to relax²⁴. Taking care of your mind and body helps you handle remote work stress and keeps you energized and focused²⁵.

Exercises like Mindfulness-Based Stress Reduction (MBSR) can make you more focused and help you sleep better²⁵. Activities like focusing on your breath and meditating calm your brain, reducing stress and anxiety²⁵. Also, taking care of your body with exercise and a healthy diet boosts your overall well-being and strength²⁶.

Don’t forget about emotional self-care. Keep in touch with loved ones, get professional help if you need it, and celebrate your achievements to lift your mood and sense of pride²⁶. A full approach to self-care helps you deal with work-from-home challenges better and avoids burnout²⁴.

Use online tools like Headspace, Calm, and BetterHelp for guided meditations and mental health support for remote workers²⁶. Taking care of yourself prepares you to handle the changes of working from home²⁵.

Track Habits and Celebrate Wins

Keeping an eye on your daily habits and tracking your progress is key to beating work from home fatigue. By logging your activities, work patterns, and achievements, you can spot areas to improve and celebrate your wins. This keeps you motivated, helps you stay productive, and lets you tweak your habits for better remote work.

The Spoon Theory says we all start each day with a set of ‘spoons’, our energy levels. People with chronic conditions have fewer ‘spoons’ than others, and those with neurodiverse brains use more energy for tasks. This leads to running out of ‘spoons’ and feeling very tired. Building habits that make daily tasks automatic saves mental energy for adults with ADHD.

Adding new habits to ones you already do can make it easier to stick with them²⁷. Having a way to track and reward your progress in building habits keeps you motivated²⁷. Getting help from ADHD coaches, psychologists, or therapists can help you create and keep up healthy habits²⁷. Knowing setbacks are normal and having plans to deal with them helps you keep going with your habits²⁷.

Using tools like Asana and Trello can help you keep track of your productivity and celebrate your achievements²⁸. Setting clear rules for communication and managing remote work well can make a productive routine for working from home²⁸.

Metric	Remote Work Impact
Rise in part-time and full-time remote work opportunities	²⁸
Percentage of workers feeling more comfortable working remotely	²⁸
Average increase in productivity among remote work employees	²⁸

By tracking your habits and celebrating your wins, you can feel like you’re making progress and stay motivated in your remote work. This helps you beat work from home fatigue and keep your productivity up, even when things get tough.

Take Breaks from the Screen

Working from home has made us spend more time in front of screens, leading to fatigue²⁹. It’s key to take breaks and step away from our digital workspaces. Taking a walk, doing something offline, or working in a different place can boost your productivity and well-being.

A study by the United Nations found 30% of remote workers feel highly stressed, while 25% in traditional offices do not²⁹. Breaks can ease stress and make you more focused and energetic²⁹. The Pomodoro Technique, for example, uses 25-minute work sessions with 5-minute breaks, and longer breaks after four sessions²⁹. This method keeps you on track and prevents burnout.

Take a break every hour, as suggested by a University of Illinois study²⁹.
Highly productive workers should take a break every 60-90 minutes, according to Inc. Magazine²⁹.
The total break time in the example work-from-home break schedule is 60 minutes (1 hour), while the total work time is 450 minutes (7.5 hours)²⁹.

Not taking breaks can lead to less productivity, less motivation, burnout, and health problems²⁹. But, breaks can improve focus, energy, creativity, and overall well-being²⁹.

Using technology like BenQ’s monitor light bars can also help reduce eye strain³⁰. Remember, breaks are essential for your health and well-being in remote work.

Explore New Work Environments

Working from home can get dull. That’s why exploring remote work versatility is key. Instead of being stuck at home, try out coworking spaces or even the outdoors. New work settings can boost your energy and spark inspiration. They break the monotony and make you more productive³¹.

With more people working remotely, being able to work from anywhere is a big plus³¹. Why not try a café, a coworking spot, or a park bench? These places offer a change of scenery and can prevent burnout. They also offer chances for new ideas and creative thinking³².

By embracing the idea of Explore New Work Environments, you fight off the boredom of working from home. Try different places to see what gets you going. This approach boosts your happiness and productivity³¹³¹³².