Remote Work Isolation: Simple Ways to Reconnect

I don’t know about you, but sometimes working from home feels like a blessing… and other times, it feels like I’ve been stranded on a little island of emails, Zoom calls, and cold cups of coffee.

Remote working has so many perks, no commute, flexible hours, the ability to wear slippers to “the office”, but there’s one downside that creeps up on me (and on a lot of us): isolation. That gnawing sense that even though you’ve technically “spoken” to people all day, you haven’t actually connected with anybody.

And the truth is, feeling isolated or lonely doesn’t just affect our mood for the day. It has a real impact on our mental health, our physical wellbeing, and even how productive we are at work. So, I wanted to share a few thoughts and practical tips on how I’ve been working through isolation, and how you might find ways to build a stronger sense of community in your own life, protecting your mental health even if you spend most of your time working from home.

What Isolation Really Feels Like (and Why It Matters)

For me, isolation doesn’t always look like sitting alone in silence. Sometimes it’s the opposite: back-to-back Teams meetings, constant notifications, and still feeling weirdly disconnected at the end of the day. It’s the lack of those little human moments, laughing with a colleague over lunch, catching up about your weekend, that slowly chips away at your sense of belonging.

And the effects are real. Studies show that social isolation is linked to higher levels of anxiety, depression, stress, and even physical health problems like poor sleep and weakened immunity. During the COVID lockdowns, we all got a crash course in just how damaging it can be to go long stretches without meaningful connection.

For remote workers, the challenge is that isolation creeps in quietly. You can go days without noticing that you haven’t actually left the house, spoken to a friend in person, or had a proper laugh that wasn’t via emoji.

The Double-Edged Sword of Remote Work

I’ll be honest: I love remote working. But I’ve had to accept that with the freedom comes responsibility, particularly the responsibility of making sure I don’t drift into loneliness.

It’s a weird paradox: technology connects us more than ever, yet I can finish a day of “connection” feeling totally disconnected.

That’s why so many Gen Z and millennial workers are reporting loneliness despite working in bustling digital teams. According to recent research, over 40% of Gen Z employees in the UK say remote work makes them feel lonely. And mental health-related claims among younger workers have doubled in just a few years. Clearly, we need better ways to stay connected.

How I’ve Started Tackling Isolation

I’m not perfect at this, but here are some of the things I’ve found that make a real difference. Maybe a couple will resonate with you, too:

1. Make (and Keep) Plans in the Diary

I used to avoid making social plans because, when my anxiety was high, the idea of committing to something felt overwhelming. But I realised that if I only left the house when I felt like it, I’d often never leave. So now, I make small plans and I treat them like important meetings, essential things I must do. I act like I'm getting paid for them, like they are part of my work.

When I jot them down the night before, it makes a huge difference; it's like a commitment then rather than an "on-the-spot" decision. I don't want to rely on how I feel in the moment; I need to be more proactive. I’ll literally write: “12 pm – coffee with Sarah. Reward: pastry.” Having it written out means I’m far more likely to follow through, even if my anxious brain tries to talk me out of it.

I created an aid to help with this, a structure everyone can follow, just in case the motivation to create it yourself isn't there. Discovery Journals Thought Tamer is designed especially to help you make and stick to plans during the week without anxiety taking hold. You set yourself targets and rewards for the week, setting out what you'd like to accomplish the night before, making it easier to stay on course.

Discovery Journals Thought Tamer

The Thought Tamer

Buy Now

Howbout is a great app for finding time with your friends. As you get older and life takes over, you might feel increasingly isolated. Apps such as this will help you all make time for each other by identifying times when you are free to get together.

2. Grab the Spontaneous Moments

Here’s the thing about anxiety: it doesn’t run on a schedule. Some days, I wake up and it’s there waiting for me. But other mornings, it hasn’t quite kicked in yet, and that’s when I try to make a run for it (literally).

If I wake up and feel okay, I’ll quickly shower, get dressed, and head out before my brain has a chance to talk me out of it. Even a short walk to grab coffee makes me feel human again. I’ve learned to seize the good moments rather than waiting for perfect timing, because perfect timing rarely comes. If this is the same for you, pushing yourself out and about around your remote working can be super helpful.

Start Small (Especially If You’re Out of Practice)

If you’ve been in a rut of isolation, throwing yourself into a big social event can feel impossible. So I started small. A phone call to my mum. A quick WhatsApp voice note to a friend. A 10-minute chat with the barista instead of ordering on an app.

These tiny interactions build confidence. They remind you that connection doesn’t always mean a three-hour dinner party — it can be small, gentle, and manageable.

Finding Community Online

Now, I know some people roll their eyes at “online communities,” but hear me out. During lockdown, and even now as a remote worker, online spaces can be a lifeline.

When you join a group that shares your struggles or passions, it’s like stepping into a room where everyone gets it. Whether that’s a forum for people navigating anxiety, a parenting group, or a hobby-based community, they can fill in the gaps when in-person connection isn’t possible.

Some great examples I’ve seen or used:

• Side-by-Side (Mind): Mind's online forums allow you to safely communicate and share stories of support with others about mental health. Making connections by discussing what is preventing you from doing so can be a positive step in the right direction.

• Mumsnet: Mumsnet is an online community for parents, by parents, to share stories and gain advice and insight into parenting and the struggles of being a parent. This is a transitional stage in life; having support from an online community such as this can help you navigate the changes more easily while feeling supported.

• Men’s Sheds: Providing support and guidance to individuals and groups across the UK in starting and managing Men’s Sheds. Men's Sheds raise awareness of the social and health benefits of Men’s Sheds in reducing isolation and loneliness and empowering local communities. Men’s Sheds (or Sheds) are similar to garden sheds – a place to pursue practical interests at leisure, practice skills and enjoy making and mending.

Practical Ways to Build Connection

Whether online or offline, here are a few things that have helped me feel less isolated:

• Be curious. Ask people questions. Not just “How are you?” but “What’s been the best part of your week?” Genuine curiosity builds genuine connection.

• Play little games. I love “10 Questions” — it’s silly, but it breaks the ice and makes conversations flow.

• Mix digital and real life. Join a local club, but also engage in an online community. Balance is key.

• Listen more than you talk. People love to feel heard, and when you listen attentively, you build trust more quickly.

Why Journaling Helps With Loneliness

Journaling has been one of my strongest tools against isolation. Writing about my day, my feelings, and the moments I feel disconnected helps me see patterns. It helps me ask: Am I really lonely, or am I just drained? Do I need people right now, or do I need rest?

Sometimes, the answer is to reach out. Sometimes, the answer is to be gentle with myself. But I wouldn’t know that without writing it down first.

The Disruptor Kit

Buy Now

When you spend all day sitting at a laptop, it might feel like the last thing you want to do is sit down and write about it, and Discovery Journal takes that on board, focusing instead on a system of tick boxes, rating systems and circling activities. Just enough to create a pattern of your day and see where anxiety might be manifesting, and of course, there is additional free writing space if you are feeling particularly inclined.

Discovery Journal - Teal

Buy Now

Remote working isn’t going away anytime soon, and for many of us, that’s a good thing. But if we don’t pay attention, the isolation that comes with it can quietly chip away at our well-being.

The good news? We don’t have to accept loneliness as part of the deal. By making small plans, grabbing spontaneous moments, exploring online communities, and reflecting on our needs (yes, even in a journal), we can build a stronger sense of connection and belonging.

Because at the end of the day, humans really do need each other. And while Zoom calls have their place, nothing beats the joy of genuine community and connection, whether it’s sharing a laugh over coffee, connecting in a forum with people who understand, or even writing to yourself and realising you’re not as alone as you feel.