Embracing Flexibility While Prioritising Mental Health With Remote Work

On the JJ Barnes Blog, as well as the positive experiences, I’m offering practical mental health tips to navigate challenges that come from remote work, including feeling of isolation and struggling to disconnect at the end of the day.

As a writer and blogger, my home is my office, my sanctuary, and my creative hub. Working from home suits my introverted nature perfectly—unlike those who thrive on human contact, I relish the quiet focus of my own space. The flexibility to set my own hours, the freedom to embrace a digital nomad lifestyle, and the joy of being there for my family are just a few of the reasons I love this way of working. However, a recent BizSpace survey of over 2,000 UK employees highlights that remote work isn’t without its challenges, particularly when it comes to mental health and work-life boundaries. Drawing on my own experiences and the survey’s insights, I’m sharing the positives of working from home, alongside practical advice to protect your mental wellbeing.

The Joys Of Remote Work

For me, working from home is a dream come true. The flexibility to structure my day around my creative peaks—whether that’s writing at dawn or brainstorming ideas late at night—is invaluable. It allows me to adapt my schedule to my family’s needs, from school runs to impromptu cuddles with my kids. Being present for those moments is something I wouldn’t trade for any office job.

The digital nomad lifestyle also appeals to my sense of freedom. While I’m mostly tethered to my home office, the ability to work from anywhere with a laptop and Wi-Fi gives me a sense of possibility. Whether it’s a coffee shop, a library, or even a holiday cottage, my work can travel with me. As an introvert, I don’t crave the buzz of an office environment. The solitude of remote work fuels my creativity and allows me to dive deep into my writing without the distractions of small talk or office politics.

The Hidden Challenges: What the Survey Reveals

While I thrive in this setup, the BizSpace survey paints a more complex picture for many remote workers. A staggering 64% of employees report worsened mental health due to remote work, with isolation, lack of structure, and excessive screen time cited as key stressors. For 49%, feelings of disconnection from colleagues and workplace culture are a significant issue, leading to reduced motivation and productivity.

The survey also highlights the “always-on” culture that remote work can foster. With 57% of employees working outside designated hours and 33% feeling constantly connected, the boundaries between work and home life are increasingly blurred. This resonates with me—when your office is your living room, it’s all too easy to check emails at 10pm or tweak a blog post during dinner. For parents, the struggle is even more pronounced, with 38% of those with young children finding it hard to juggle responsibilities.

Protecting Your Mental Health: My Advice

As someone who’s navigated the highs and lows of remote work, I’ve learned that protecting your mental health is non-negotiable. Here are my top tips, informed by both my experience and the survey’s findings:

Set Clear Boundaries

The survey shows that 45% of remote workers struggle to disconnect at the end of the day. To combat this, I create a physical and mental separation between work and home life. At the end of my workday, I shut down my laptop, tidy my desk, and step away—sometimes literally, by going for a short walk. Designating a specific workspace, even if it’s just a corner of your kitchen table, helps signal when you’re “at work” and when you’re not.

Schedule Breaks and Limit Screen Time

Excessive screen time is a major stressor for remote workers. I make a point to step away from my screen every couple of hours, even if it’s just to make a cup of tea or stretch. I also use the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds. It’s a small habit that reduces eye strain and refreshes my focus.

Combat Isolation with Intentional Connection

While I don’t miss office banter, the survey’s finding that 49% of remote workers feel isolated reminds me to stay connected in my own way. For introverts, this might mean scheduling a monthly catch-up with a trusted colleague or joining an online writing community. I find that engaging with other writers on platforms like X or attending virtual workshops gives me a sense of connection without overwhelming my need for solitude.

Prioritise Self-Care and Mental Health Resources

The survey reveals that 72% of employees see mental health support as crucial, yet only 46% feel adequately supported by their employers. As a freelancer, I’ve had to take responsibility for my own mental health. I carve out time for activities that recharge me, like reading, gardening, or listening to music. If you’re struggling, don’t hesitate to seek professional support—many online therapy platforms are now accessible and affordable. If you work for a company, advocate for mental health days or wellness programmes, which 54% and 41% of survey respondents respectively said would help.

Embrace Flexibility, but Stay Structured

The freedom of remote work is a double-edged sword. Without structure, it’s easy to overwork or procrastinate. I use a daily to-do list and block out time for deep work, family, and rest. The survey’s finding that 61% prefer a hybrid model suggests that blending flexibility with routine is key. Even if you’re fully remote like me, setting consistent work hours can help you switch off and maintain balance.

Looking Ahead: A Balanced Future

The BizSpace survey underscores that remote work is here to stay, with 67% of employees believing workplace culture and support will shape job satisfaction moving forward. For me, working from home is the perfect fit, aligning with my introverted personality and family-focused lifestyle. But it’s clear that not everyone finds it as seamless. By setting boundaries, prioritising self-care, and advocating for better mental health support, we can all make remote work sustainable and fulfilling.

Whether you’re a fellow introvert thriving in solitude or someone craving more connection, the key is to tailor remote work to your needs. For me, it’s about embracing the flexibility to write, blog, and be there for my family—while taking proactive steps to keep my mental health in check.