Working from home (WFH) can feel like a dream, no commute, more flexibility, more control. But for many people, it also comes with hidden psychological costs: blurred boundaries, longer hours, reduced recovery time, and social isolation. The evidence is pretty consistent on one point: WFH isn’t “good” or “bad” for mental health, its impact depends on your context, job demands, and how boundaries are managed (Blank et al., 2023; Wells et al., 2023).

What the research says: common benefits and common stressors

Systematic reviews and research syntheses on WFH report benefits such as improved autonomy and time flexibility, but also challenges including isolation, work–home boundary blurring, and changes in movement/exercise habits (Blank et al., 2023; Wells et al., 2023). Australian policy work has similarly noted that WFH can improve wellbeing for some (e.g., greater control over the day) while also increasing isolation and reducing incidental physical activity for others (Productivity Commission, 2021).

Another consistent finding is that boundary issues matter. When home becomes work, it’s easy for “work time” to quietly expand, especially if the job is demanding, if expectations are unclear, or if you tend to over-responsibilise (Allen et al., 2021).

Why WFH can feel mentally “sticky”

WFH often disrupts two protective factors:

1. Psychological detachment
   We recover from work partly by mentally switching off. When work is always “right there,” detachment is harder, especially if you keep checking messages after hours.

2. Role transitions
   Commuting, walking into an office, changing clothes, or chatting with colleagues creates natural “chapter breaks.” WFH can remove those transitions, and the brain can struggle to shift gears.

Research on remote workers suggests that preferences and strategies around segmenting work/non-work are linked to better work–nonwork balance (Allen et al., 2021).

Therapy isn’t about controlling thoughts or forcing calm. It’s about building psychological flexibility, the ability to notice what’s happening internally and still act in ways that align with what matters.

Instead of aiming for a “perfect routine,” try this:

1) Clarify your values for work and home
Ask:

• “What kind of colleague/worker do I want to be?” (e.g., reliable, thoughtful, boundaried)

• “What kind of person do I want to be at home?” (e.g., present, connected, rested)

2) Build boundaries that serve those values
Boundary theory research suggests boundary control and segmentation can support better balance (Allen et al., 2021). Start small:

• A start-of-work ritual (same desk, same playlist, same drink)

• A hard “shutdown” cue (closing laptop + leaving the room)

• A single rule: “No work messages after X pm” (or only one short check)

3) Reduce the “always-on” drift
A large body of remote-work literature highlights risks around longer hours and burnout when work–home interference rises (Costin et al., 2023). Try:

• Put meetings in clusters

• Add 5-minute buffers

• Schedule one true break (outside, movement, daylight)

4) Plan for loneliness, not just productivity
WFH can reduce casual connection. If you’re prone to isolation, treat connection like a wellbeing behaviour:

• 1 coworker call a week

• coworking at a café once a week

• walk-and-talk phone calls

Quick self-check: is WFH working for you right now?

Use this weekly check-in:

• Am I finishing work at a consistent time most days?

• Am I recovering (sleep, movement, downtime)?

• Am I getting enough connection?

• Am I “living at work,” or working at home?

If WFH is amplifying anxiety, low mood, or burnout, it’s a good idea to speak with a registered psychologist or GP for support tailored to you.

General information only, this is not personal psychological advice.

References

Allen, T. D., Merlo, K., Lawrence, R. C., Slutsky, J., & Gray, C. E. (2021). Boundary management and work-nonwork balance while working from home. Applied Psychology, 70(1), 60–84.

Blank, L., Hock, E., Cantrell, A., Baxter, S., & Goyder, E. (2023). Exploring the relationship between working from home, mental and physical health and wellbeing: A systematic review (Public Health Research, Vol. 11, Issue 4). NIHR Journals Library.

Costin, A., et al. (2023). Remote work burnout, professional job stress, and employee well-being: A review of mechanisms and implications. Frontiers in Psychology, 14, 1193854.

Productivity Commission. (2021). Working from home: Research paper. Australian Government.

Wells, J., et al. (2023). A systematic review of the impact of remote working on health outcomes. [Systematic review].