work life balance while working from home research

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Researchers working from home: Benefits and challenges

Roles Conceptualization, Investigation, Methodology, Project administration, Resources, Software, Validation, Writing – original draft, Writing – review & editing

* E-mail: [email protected]

Affiliation Institute of Psychology, ELTE Eotvos Lorand University, Budapest, Hungary

Roles Data curation, Formal analysis, Investigation, Methodology, Resources, Validation, Visualization, Writing – original draft, Writing – review & editing

Affiliations Institute of Psychology, ELTE Eotvos Lorand University, Budapest, Hungary, Doctoral School of Psychology, ELTE Eotvos Lorand University, Budapest, Hungary

Roles Conceptualization, Methodology, Supervision, Writing – review & editing

Affiliation Department of Sociology, Utrecht University, Utrecht, The Netherlands

Roles Conceptualization, Investigation, Methodology, Supervision, Validation, Writing – original draft, Writing – review & editing

• Balazs Aczel, 
• Marton Kovacs, 
• Tanja van der Lippe, 
• Barnabas Szaszi

• Published: March 25, 2021
• https://doi.org/10.1371/journal.pone.0249127
• Peer Review
• Reader Comments

The flexibility allowed by the mobilization of technology disintegrated the traditional work-life boundary for most professionals. Whether working from home is the key or impediment to academics’ efficiency and work-life balance became a daunting question for both scientists and their employers. The recent pandemic brought into focus the merits and challenges of working from home on a level of personal experience. Using a convenient sampling, we surveyed 704 academics while working from home and found that the pandemic lockdown decreased the work efficiency for almost half of the researchers but around a quarter of them were more efficient during this time compared to the time before. Based on the gathered personal experience, 70% of the researchers think that in the future they would be similarly or more efficient than before if they could spend more of their work-time at home. They indicated that in the office they are better at sharing thoughts with colleagues, keeping in touch with their team, and collecting data, whereas at home they are better at working on their manuscript, reading the literature, and analyzing their data. Taking well-being also into account, 66% of them would find it ideal to work more from home in the future than they did before the lockdown. These results draw attention to how working from home is becoming a major element of researchers’ life and that we have to learn more about its influencer factors and coping tactics in order to optimize its arrangements.

Citation: Aczel B, Kovacs M, van der Lippe T, Szaszi B (2021) Researchers working from home: Benefits and challenges. PLoS ONE 16(3): e0249127. https://doi.org/10.1371/journal.pone.0249127

Editor: Johnson Chun-Sing Cheung, The University of Hong Kong, HONG KONG

Received: September 24, 2020; Accepted: March 11, 2021; Published: March 25, 2021

Copyright: © 2021 Aczel et al. This is an open access article distributed under the terms of the Creative Commons Attribution License , which permits unrestricted use, distribution, and reproduction in any medium, provided the original author and source are credited.

Data Availability: All research materials, the collected raw and processed anonymous data, just as well the code for data management and statistical analyses are publicly shared on the OSF page of the project: OSF: https://osf.io/v97fy/ .

Funding: TVL's contribution is part of the research program Sustainable Cooperation – Roadmaps to Resilient Societies (SCOOP). She is grateful to the Netherlands Organization for Scientific Research (NWO) and the Dutch Ministry of Education, Culture and Science (OCW) for their support in the context of its 2017 Gravitation Program (grant number 024.003.025).

Competing interests: The authors have declared that no competing interests exist.

Introduction

Fleeing from the Great Plague that reached Cambridge in 1665, Newton retreated to his countryside home where he continued working for the next year and a half. During this time, he developed his theories on calculus, optics, and the law of gravitation—fundamentally changing the path of science for centuries. Newton himself described this period as the most productive time of his life [ 1 ]. Is working from home indeed the key to efficiency for scientists also in modern times? A solution for working without disturbance by colleagues and being able to manage a work-life balance? What personal and professional factors influence the relation between productivity and working from home? These are the main questions that the present paper aims to tackle. The Covid-19 pandemic provides a unique opportunity to analyze the implications of working from home in great detail.

Working away from the traditional office is increasingly an option in today’s world. The phenomenon has been studied under numerous, partially overlapping terms, such as telecommuting, telework, virtual office, remote work, location independent working, home office. In this paper, we will use ‘working from home’ (WFH), a term that typically covers working from any location other than the dedicated area provided by the employer.

The practice of WFH and its effect on job efficiency and well-being are reasonably well explored outside of academia [ 2 , 3 ]. Internet access and the increase of personal IT infrastructure made WFH a growing trend throughout the last decades [ 4 ]. In 2015, over 12% of EU workers [ 5 ] and near one-quarter of US employees [ 6 ] worked at least partly from home. A recent survey conducted among 27,500 millennials and Gen Z-s indicated that their majority would like to work remotely more frequently [ 7 ]. The literature suggests that people working from home need flexibility for different reasons. Home-working is a typical solution for those who need to look after dependent children [ 8 ] but many employees just seek a better work-life balance [ 7 ] and the comfort of an alternative work environment [ 9 ].

Non-academic areas report work-efficiency benefits for WFH but they also show some downsides of this arrangement. A good example is the broad-scale experiment in which call center employees were randomly assigned to work from home or in the office for nine months [ 10 ]. A 13% work performance increase was found in the working from home group. These workers also reported improved work satisfaction. Still, after the experiment, 50% of them preferred to go back to the office mainly because of feeling isolated at home.

Home-working has several straightforward positive aspects, such as not having to commute, easier management of household responsibilities [ 11 ] and family demands [ 12 ], along with increased autonomy over time use [ 13 , 14 ], and fewer interruptions [ 15 , 16 ]. Personal comfort is often listed as an advantage of the home environment [e.g., 15 ], though setting up a home office comes with physical and infrastructural demands [ 17 ]. People working from home consistently report greater job motivation and satisfaction [ 4 , 11 , 18 , 19 ] which is probably due to the greater work-related control and work-life flexibility [ 20 ]. A longitudinal nationally representative sample of 30,000 households in the UK revealed that homeworking is positively related with leisure time satisfaction [ 21 ], suggesting that people working from home can allocate more time for leisure activities.

Often-mentioned negative aspects of WFH include being disconnected from co-workers, experiencing isolation due to the physical and social distance to team members [ 22 , 23 ]. Also, home-working employees reported more difficulties with switching off and they worked beyond their formal working hours [ 4 ]. Working from home is especially difficult for those with small children [ 24 ], but intrusion from other family members, neighbours, and friends were also found to be major challenges of WFH [e.g., 17 ]. Moreover, being away from the office may also create a lack of visibility and increases teleworkers’ fear that being out of sight limits opportunities for promotion, rewards, and positive performance reviews [ 25 ].

Importantly, increased freedom imposes higher demands on workers to control not just the environment, but themselves too. WFH comes with the need to develop work-life boundary control tactics [ 26 ] and to be skilled at self-discipline, self-motivation, and good time management [ 27 ]. Increased flexibility can easily lead to multitasking and work-family role blurring [ 28 ]. Table 1 provides non-comprehensive lists of mostly positive and mostly negative consequences of WFH, based on the literature reviewed here.

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https://doi.org/10.1371/journal.pone.0249127.t001

Compared to the private sector, our knowledge is scarce about how academics experience working from home. Researchers in higher education institutes work in very similar arrangements. Typically, they are expected to personally attend their workplace, if not for teaching or supervision, then for meetings or to confer with colleagues. In the remaining worktime, they work in their lab or, if allowed, they may choose to do some of their tasks remotely. Along with the benefits on productivity when working from home, academics have already experienced some of its drawbacks at the start of the popularity of personal computers. As Snizek observed in the ‘80s, “(f)aculty who work long hours at home using their microcomputers indicate feelings of isolation and often lament the loss of collegial feedback and reinforcement” [page 622, 29 ].

Until now, the academics whose WFH experience had been given attention were mostly those participating in online distance education [e.g., 30 , 31 ]. They experienced increased autonomy, flexibility in workday schedule, the elimination of unwanted distractions [ 32 ], along with high levels of work productivity and satisfaction [ 33 ], but they also observed inadequate communication and the lack of opportunities for skill development [ 34 ]. The Covid-19 pandemic provided an opportunity to study the WFH experience of a greater spectrum of academics, since at one point most of them had to do all their work from home.

We have only fragmented knowledge about the moderators of WFH success. We know that control over time is limited by the domestic tasks one has while working from home. The view that women’s work is more influenced by family obligations than men’s is consistently shown in the literature [e.g., 35 – 37 ]. Sullivan and Lewis [ 38 ] argued that women who work from home are able to fulfil their domestic role better and manage their family duties more to their satisfaction, but that comes at the expense of higher perceived work–family conflict [see also 39 ]. Not surprisingly, during the COVID-19 pandemic, female scientists suffered a greater disruption than men in their academic productivity and time spent on research, most likely due to demands of childcare [ 40 , 41 ].

In summary, until recently, the effect of WFH on academics’ life and productivity received limited attention. However, during the recent pandemic lockdown, scientists, on an unprecedented scale, had to find solutions to continue their research from home. The situation unavoidably brought into focus the merits and challenges of WFH on a level of personal experience. Institutions were compelled to support WFH arrangements by adequate regulations, services, and infrastructure. Some researchers and institutions might have found benefits in the new arrangements and may wish to continue WFH in some form; for others WFH brought disproportionately larger challenges. The present study aims to facilitate the systematic exploration and support of researchers’ efficiency and work-life balance when working from home.

Materials and methods

Our study procedure and analysis plan were preregistered at https://osf.io/jg5bz (all deviations from the plan are listed in S1 File ). The survey included questions on research work efficiency, work-life balance, demographics, professional and personal background information. The study protocol has been approved by the Institutional Review Board from Eotvos Lorand University, Hungary (approval number: 2020/131). The Transparency Report of the study, the complete text of the questionnaire items and the instructions are shared at our OSF repository: https://osf.io/v97fy/ .

As the objective of this study was to gain insight about researchers’ experience of WFH, we aimed to increase the size and diversity of our sample rather than ascertaining the representativeness of our sample. Therefore, we distributed our online survey link among researchers in professional newsletters, university mailing lists, on social media, and by sending group-emails to authors (additional details about sampling are in S1 File ). As a result of the nature of our sampling strategy, it is not known how many researchers have seen our participation request. Additionally, we did not collect the country of residence of the respondents. Responses analyzed in this study were collected between 2020-04-24 and 2020-07-13. Overall, 858 individuals started the survey and 154 were excluded because they did not continue the survey beyond the first question. As a result, 704 respondents were included in the analysis.

We sent the questionnaire individually to each of the respondents through the Qualtrics Mailer service. Written informed consent and access to the preregistration of the research was provided to every respondent before starting the survey. Then, respondents who agreed to participate in the study could fill out the questionnaire. To encourage participation, we offered that upon completion they can enter a lottery to win a 100 USD voucher.

This is a general description of the survey items. The full survey with the display logic and exact phrasing of the items is transported from Qualtrics and uploaded to the projects’ OSF page: https://osf.io/8ze2g/ .

Efficiency of research work.

The respondents were asked to compare the efficiency of their research work during the lockdown to their work before the lockdown. They were also asked to use their present and previous experience to indicate whether working more from home in the future would change the efficiency of their research work compared to the time before the lockdown. For both questions, they could choose among three options: “less efficient”; “more efficient”, and “similarly efficient”.

Comparing working from home to working in the office.

Participants were asked to compare working from home to working from the office. For this question they could indicate their preference on a 7-point dimension (1: At home; 7: In the office), along 15 efficiency or well-being related aspects of research work (e.g., working on the manuscript, maintaining work-life balance). These aspects were collected in a pilot study conducted with 55 researchers who were asked to indicate in free text responses the areas in which their work benefits/suffers when working from home. More details of the pilot study are provided in S1 File .

Actual and ideal time spent working from home.

To study the actual and ideal time spent working from home, researcher were asked to indicate on a 0–100% scale (1) what percentage of their work time they spent working from home before the pandemic and (2) how much would be ideal for them working from home in the future concerning both research efficiency and work-life balance.

Feasibility of working more from home.

With simple Yes/No options, we asked the respondents to indicate whether they think that working more from home would be feasible considering all their other duties (education, administration, etc.) and the given circumstances at home (infrastructure, level of disturbance).

Background information.

Background questions were asked by providing preset lists concerning their academic position (e.g., full professor), area of research (e.g., social sciences), type of workplace (e.g., purely research institute), gender, age group, living situation (e.g., single-parent with non-adult child(ren)), and the age and the number of their children.

The respondents were also asked to select one of the offered options to indicate: whether or not they worked more from home during the coronavirus lockdown than before; whether it is possible for them to collect data remotely; whether they have education duties at work; if their research requires intensive team-work; whether their home office is fully equipped; whether their partner was also working from home during the pandemic; how far their office is from home; whether they had to do home-schooling during the pandemic; whether there was someone else looking after their child(ren) during their work from home in lockdown. When the question did not apply to them, they could select the ‘NA’ option as well.

Data preprocessing and analyses

All the data preprocessing and analyses were conducted in R [ 42 ], with the use of the tidyverse packages [ 43 ]. Before the analysis of the survey responses, we read all the free-text comments to ascertain that they do not contain personal information and they are in line with the respondent’s answers. We found that for 5 items the respondents’ comments contradicted their survey choices (e.g., whether they have children), therefore, we excluded the responses of the corresponding items from further analyses (see S1 File ). Following the preregistration, we only conducted descriptive statistics of the survey results.

Background information

The summary of the key demographic information of the 704 complete responses is presented in Table 2 . A full summary of all the collected background information of the respondents are available in S1 File .

https://doi.org/10.1371/journal.pone.0249127.t002

Efficiency of research work

The results showed that 94% (n = 662) of the surveyed researchers worked more from home during the COVID-19 lockdown compared to the time before. Of these researchers, 47% found that due to working more from home their research became, in general, less efficient, 23% found it more efficient, and 30% found no difference compared to working before the lockdown. Within this database, we also explored the effect of the lockdown on the efficiency of people living with children (n = 290). Here, we found that 58% of them experienced that due to working more from home their research became, in general, less efficient, 20% found it more efficient, and 22% found no difference compared to working before the lockdown. Of those researchers who live with children, we found that 71% of the 21 single parents and 57% of the 269 partnered parents found working less efficient when working from home compared to the time before the lockdown.

When asking about how working more from home would affect the efficiency of their research after the lockdown, of those who have not already been working from home full time (n = 684), 29% assumed that it could make their research, in general, less efficient, 29% said that it would be more efficient, and 41% assumed no difference compared to the time before the lockdown ( Fig 1 ).

https://doi.org/10.1371/journal.pone.0249127.g001

Focusing on the efficiency of the subgroup of people who live with children (n = 295), we found that for 32% their research work would be less efficient, for 30% it would be no different, and for 38% it would be more efficient to work from home after the lockdown, compared to the time before the lockdown.

Comparing working from home to working in the office

When comparing working from home to working in the office in general, people found that they can better achieve certain aspects of the research in one place than the other. They indicated that in the office they are better at sharing thoughts with colleagues, keeping in touch with their team, and collecting data, whereas at home they are better at working on their manuscript, reading the literature, and analyzing their data ( Fig 2 ).

The bars represent response averages of the given aspects.

https://doi.org/10.1371/journal.pone.0249127.g002

Actual and ideal time spent working from home

We also asked the researchers how much of their work time they spent working from home in the past, and how much it would be ideal for them to work from home in the future concerning both research efficiency and well-being. Fig 3 shows the distribution of percentages of time working from home in the past and in an ideal future. Comparing these values for each researcher, we found that 66% of them want to work more from home in the future than they did before the lockdown, whereas 16% of them want to work less from home, and 18% of them want to spend the same percentage of their work time at home in the future as before. (These latter calculations were not preregistered).

https://doi.org/10.1371/journal.pone.0249127.g003

Feasibility of working more from home

Taken all their other duties (education, administration, etc.) and provided circumstances at home (infrastructure, level of disturbance), of researchers who would like to work more from home in the future (n = 461), 86% think that it would be possible to do so. Even among those who have teaching duties at work (n = 376), 84% think that more working from home would be ideal and possible.

Researchers’ work and life have radically changed in recent times. The flexibility allowed by the mobilization of technology and the continuous access to the internet disintegrated the traditional work-life boundary. Where, when, and how we work depends more and more on our own arrangements. The recent pandemic only highlighted an already existing task: researchers’ worklife has to be redefined. The key challenge in a new work-life model is to find strategies to balance the demands of work and personal life. As a first step, the present paper explored how working from home affects researchers’ efficiency and well-being.

Our results showed that while the pandemic-related lockdown decreased the work efficiency for almost half of the researchers (47%), around a quarter (23%) of them experienced that they were more efficient during this time compared to the time before. Based on personal experience, 70% of the researchers think that after the lockdown they would be similarly (41%) or more efficient (29%) than before if they could spend more of their work-time at home. The remaining 30% thought that after the lockdown their work efficiency would decrease if they worked from home, which is noticeably lower than the 47% who claimed the same for the lockdown period. From these values we speculate that some of the obstacles of their work efficiency were specific to the pandemic lockdown. Such obstacles could have been the need to learn new methods to teach online [ 44 ] or the trouble adapting to the new lifestyle [ 45 ]. Furthermore, we found that working from the office and working from home support different aspects of research. Not surprisingly, activities that involve colleagues or team members are better bound to the office, but tasks that need focused attention, such as working on the manuscript or analyzing the data are better achieved from home.

A central motivation of our study was to explore what proportion of their worktime researchers would find ideal to work from home, concerning both research efficiency and work-life balance. Two thirds of the researchers indicated that it would be better to work more from home in the future. It seemed that sharing work somewhat equally between the two venues is the most preferred arrangement. A great majority (86%) of those who would like to work more from home in the future, think that it would be possible to do so. As a conclusion, both the work and non-work life of researchers would take benefits should more WFH be allowed and neither workplace duties, nor their domestic circumstances are limits of such a change. That researchers have a preference to work more from home, might be due to the fact that they are more and more pressured by their work. Finishing manuscripts, and reading literature is easier to find time for when working from home.

A main message of the results of our present survey is that although almost half of the respondents reported reduced work efficiency during the lockdown, the majority of them would prefer the current remote work setting to some extent in the future. It is important to stress, however, that working from home is not equally advantageous for researchers. Several external and personal factors must play a role in researchers’ work efficiency and work-life balance. In this analysis, we concentrated only on family status, but further dedicated studies will be required to gain a deeper understanding of the complex interaction of professional, institutional, personal, and domestic factors in this matter. While our study could only initiate the exploration of academics’ WFH benefits and challenges, we can already discuss a few relevant aspects regarding the work-life interface.

Our data show that researchers who live with dependent children can exploit the advantages of working from home less than those who do not have childcare duties, irrespective of the pandemic lockdown. Looking after children is clearly a main source of people’s task overload and, as a result, work-family conflict [ 46 , 47 ]. As an implication, employers should pay special respect to employees’ childcare situations when defining work arrangements. It should be clear, however, that other caring responsibilities should also be respected such as looking after elderly or disabled relatives [ 48 ]. Furthermore, to avoid equating non-work life with family-life, a broader diversity of life circumstances, such as those who live alone, should be taken into consideration [ 49 ].

It seems likely that after the pandemic significantly more work will be supplied from home [ 50 ]. The more of the researchers’ work will be done from home in the future, the greater the challenge will grow to integrate their work and non-work life. The extensive research on work-life conflict, should help us examine the issue and to develop coping strategies applicable for academics’ life. The Boundary Theory [ 26 , 51 , 52 ] proved to be a useful framework to understand the work-home interface. According to this theory, individuals utilize different tactics to create and maintain an ideal level of work-home segmentation. These boundaries often serve as “mental fences” to simplify the environment into domains, such as work or home, to help us attend our roles, such as being an employee or a parent. These boundaries are more or less permeable, depending on how much the individual attending one role can be influenced by another role. Individuals differ in the degree to which they prefer and are able to segment their roles, but each boundary crossing requires a cognitive “leap” between these categories [ 53 ]. The source of conflict is the demands of the different roles and responsibilities competing for one’s physical and mental resources. Working from home can easily blur the boundary between work and non-work domains. The conflict caused by the intrusion of the home world to one’s work time, just as well the intrusion of work tasks to one’s personal life are definite sources of weakened ability to concentrate on one’s tasks [ 54 ], exhaustion [ 55 ], and negative job satisfaction [ 56 ].

What can researchers do to mitigate this challenge? Various tactics have been identified for controlling one’s borders between work and non-work. One can separate the two domains by temporal, physical, behavioral, and communicative segmentation [ 26 ]. Professionals often have preferences and self-developed tactics for boundary management. People who prefer tighter boundary management apply strong segmentation between work and home [ 57 , 58 ]. For instance, they don’t do domestic tasks in worktime (temporal segmentation), close their door when working from home (physical segmentation), don’t read work emails at weekends (behavioral segmentation), or negotiate strict boundary rules with family members (communicative segmentation). People on the other on one side of the segmentation-integration continuum, might not mind, or cannot avoid, ad-hoc boundary-crossings and integrate the two domains by letting private space and time be mixed with their work.

Researchers, just like other workers, need to develop new arrangements and skills to cope with the disintegration of the traditional work-life boundaries. To know how research and education institutes could best support this change would require a comprehensive exploration of the factors in researchers’ WFH life. There is probably no one-size-fits-all approach to promote employees’ efficiency and well-being. Life circumstances often limit how much control people can have over their work-life boundaries when working from home [ 59 ]. Our results strongly indicate that some can boost work efficiency and wellbeing when working from home, others need external solutions, such as the office, to provide boundaries between their life domains. Until we gain comprehensive insight about the topic, individuals are probably the best judges of their own situation and of what arrangements may be beneficial for them in different times [ 60 ]. The more autonomy the employers provide to researchers in distributing their work between the office and home (while not lowering their expectations), the more they let them optimize this arrangement to their circumstances.

Our study has several limitations: to investigate how factors such as research domain, seniority, or geographic location contribute to WFH efficiency and well-being would have needed a much greater sample. Moreover, the country of residence of the respondents was not collected in our survey and this factor could potentially alter the perception of WFH due to differing social and infrastructural factors. Whereas the world-wide lockdown has provided a general experience to WFH to academics, the special circumstances just as well biased their judgment of the arrangement. With this exploratory research, we could only scratch the surface of the topic, the reader can probably generate a number of testable hypotheses that would be relevant to the topic but we could not analyze in this exploration.

Newton working in lockdown became the idealized image of the home-working scientist. Unquestionably, he was a genius, but his success probably needed a fortunate work-life boundary. Should he had noisy neighbours, or taunting domestic duties, he might have achieved much less while working from home. With this paper, we aim to draw attention to how WFH is becoming a major element of researchers’ life and that we have to be prepared for this change. We hope that personal experience or the topic’s relevance to the future of science will invite researchers to continue this work.

Supporting information

https://doi.org/10.1371/journal.pone.0249127.s001

Acknowledgments

We would like to thank Szonja Horvath, Matyas Sarudi, and Zsuzsa Szekely for their help with reviewing the free text responses.

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• CAREER COLUMN
• 08 April 2020

Ten work–life balance tips for researchers based at home during the pandemic

• Lucy A. Taylor 0

Lucy A. Taylor is a junior research fellow in the Department of Zoology and Christ Church college, University of Oxford, UK.

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I find it really hard to work from home. I have tried it on numerous occasions over the years, including when writing up my master’s thesis and, more recently, in my postdoctoral work, but I am still not great at it. There’s always something else I could be doing: eating snacks, watching television or even rearranging my room. It’s easy to think ‘I could just do this later’, but, often, ’later’ gets pushed back further and further. Eventually, this results in a breakdown of my work–life balance: I’m not productive when I should be working and I feel guilty relaxing at other times because I feel like I should be working.

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Researchers working from home: Benefits and challenges

Affiliations.

• 1 Institute of Psychology, ELTE Eotvos Lorand University, Budapest, Hungary.
• 2 Doctoral School of Psychology, ELTE Eotvos Lorand University, Budapest, Hungary.
• 3 Department of Sociology, Utrecht University, Utrecht, The Netherlands.
• PMID: 33765047
• PMCID: PMC7993618
• DOI: 10.1371/journal.pone.0249127

The flexibility allowed by the mobilization of technology disintegrated the traditional work-life boundary for most professionals. Whether working from home is the key or impediment to academics' efficiency and work-life balance became a daunting question for both scientists and their employers. The recent pandemic brought into focus the merits and challenges of working from home on a level of personal experience. Using a convenient sampling, we surveyed 704 academics while working from home and found that the pandemic lockdown decreased the work efficiency for almost half of the researchers but around a quarter of them were more efficient during this time compared to the time before. Based on the gathered personal experience, 70% of the researchers think that in the future they would be similarly or more efficient than before if they could spend more of their work-time at home. They indicated that in the office they are better at sharing thoughts with colleagues, keeping in touch with their team, and collecting data, whereas at home they are better at working on their manuscript, reading the literature, and analyzing their data. Taking well-being also into account, 66% of them would find it ideal to work more from home in the future than they did before the lockdown. These results draw attention to how working from home is becoming a major element of researchers' life and that we have to learn more about its influencer factors and coping tactics in order to optimize its arrangements.

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Remote & Async Work — 8 min

Improving Remote Work-Life Balance for Your Employees: 4 Easy Tips

Are your remote employees struggling to stop their work from seeping beyond the bounds of business hours? And is your company feeling the productivity loss as a result? 

Although the remote movement originally sold the idea that remote working improves work-life balance, more and more full-time employees at hybrid and remote companies are reporting increasing stress levels. 

With impromptu virtual meetings at all times of day, the need for extra hours to complete projects to perfection, and the expectation that employees should be available at all hours, remote workers are approaching burnout — and fast. 

This article is for business owners, managers, or team leaders looking to prevent overworking and help their remote team members maintain healthy work-life balances.

Why are remote employees overworked?

How to help your remote employees maintain a healthy work-life balance, help your remote employees reach their full potential today.

A  2021 survey from ADP  found that remote employees work an average of 9.4 unpaid hours of overtime every week. 

Most overworking stems from having a poor work-life balance, which is  the inability to separate your professional life from your private life . Flexible hours and a lack of physical barriers make it difficult to create the  mental  separations necessary to maintain productivity while looking after your mental health and physical health.

When you work in an office, you can alter your environment and behavior to facilitate work-life balance, such as leaving your laptop at work or getting to your car by 5:30 p.m. Your surroundings provide a crutch to help you compartmentalize different parts of your life.

If you move your office to a spare bedroom, though, the dynamic changes. The removal of physical boundaries means your team members are rarely more than a few steps away from their desks at all hours of the day. 

Remote employees , managers, and founders often struggle to draw distinctions between their work lives and their home lives, and it’s because finding a work-life balance while working from home requires a different set of skills and habits than it does when in the office.

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Remote work culture can end up championing overworking, with little to no boundaries between work and personal life. In a position of leadership, you have the power to shift the workplace culture to something healthy and sustainable without sacrificing productivity. 

Use the following work-life balance tips to help your remote employees thrive:

1. Set a good example for your employees

A healthy work-life balance in remote teams starts with leaders who don’t work themselves to the bone on a daily basis . While those in executive positions often need to work long hours, leaders can’t allow their employees to think overworking is the norm.

Overwork doesn’t only encourage unhealthy work-life habits, but it also doesn’t do much good for the company.  Long-standing research  shows that productivity levels plummet after 55 hours of work in a week. A person who works 56 hours gets the same amount done, on average, as a person who works 70 hours. Humans can only stay in the “on” position for so long before they need to recharge.

As well as not improving productivity,  working more than 55 hours  each week has been found to increase your risk of stroke by 35% and your risk of dying from heart disease by 17%.

Unlimited PTO policies   should  make it easy for people to take as much time off as they need, but in environments where leaders never take time off, employees don't, either. Executives and managers should make it public when they take time off, and they should disconnect fully from communication tools during those periods of rest.

When employees see you taking breaks fully, they receive implicit permission to follow your example without worrying about being thought of as lazy or undedicated.

2. Don’t expect employees to finish projects to perfection every day

People like to do good work. Besides a few rare cases, no one sits at their desk and thinks, “How can I do my job as terribly as possible today?” At physical offices, project deadlines often coincide with the end of the day. You work on something, ship it before you leave, then start on something new in the morning. 

Working remotely makes it difficult for some workers to let go of projects that could always be just a little bit better. Copywriters go back and re-write sentences for hours; software developers tweak their code to make a hundred small improvements. The temptation to do well is ever-present, and while all companies love employees who take initiative,  too much focus on perfection can be harmful .

This is why many self-help articles related to remote work recommend that employees  create physical distinctions between their workspaces and living spaces . If you have to make a conscious decision to return to work, you’re less likely to do so. 

More than that, remote workers must practice self-awareness. Perfection is a myth, and anyone who chases it will find the workday getting longer and longer.

3. Create space to accommodate employee feedback

If you’re looking for ways to improve work-life balance for your employees, the best place to look for ideas is from employees themselves. You can curate ideas and opinions on existing systems, potential upgrades, or employee requests so that you have a well-rounded understanding of the employee experience. 

You can collect employee feedback through the following channels:

Surveys  to answer exact questions your business has

Emails to gather focused and individual feedback 

Feedback forums  to foster communication and collaborative thinking 

Polls  to understand employees’ priorities and preferences 

Interviews  to gather direct feedback and create connections between you and your employees

When your employees feel heard, they feel safe working for your company. They’re not on guard and waiting to be taken advantage of — they trust you to look after their physical and mental well-being. 

According to  Harvard Business Review , an essential part of reducing tension in remote and hybrid teams is to  talk.  As a leader, you want to create an organizational culture of respect. A huge part of that process is giving your employees chances to speak, listening to them, and implementing their suggestions wherever possible. 

4. Encourage employees to set boundaries (even with you!)

A healthy work-life balance for remote teams starts when people  recognize their autonomy and take control of their own schedules .

A boss who insists employees regularly make themselves available outside work hours is a  bad boss . An employee who never unplugs is a bad employee. Being dedicated to a fault does nothing but cap their potential.  One study  found that work-home interference decreases employee satisfaction and engagement while increasing burnout rates and amplifying turnover intentions.

As a team leader, it’s  your responsibility  to help your employees build and maintain boundaries between work and their personal lives. 

Every pop-up notification prevents employees from reaching a flow state and knocking out their work efficiently and promptly. Your inbox, unread messages, and job will still be there if you step away to get something done or take a break. In fact, these moments of separation are what allow you to bring your best self to work and take that same energy home with you (even if home is only a step away).

How Remote does it:

At Remote, we encourage team members to take frequent breaks, sign out of messaging platforms when they need to focus, and respect the boundaries people set for themselves. 

We trust one another to take care of our workloads, and as a result, we are able to operate across multiple time zones without threatening the work-life balance of the individuals within the company.

Encourage your employees to set break reminders to stand up and stretch throughout the workday. Even a five-minute break can make a huge difference in the way an employee feels in their body and mind. 

Remote work is the present and future of both productivity and healthy living. A person working remotely can travel, take care of household tasks, save money, and enjoy freedom and flexibility that would be impossible in traditional working environments. 

As more companies move to a permanent remote model, leaders should be more deliberate in how they create and maintain healthy remote work-life balance. 

Achieving a healthy work-life balance while working from home is much like creating happiness. No one remains indefinitely enlightened after reaching a perfect state of balance and harmony — it requires consistent effort. But with good habits, strong boundaries, and a shift in your mindset, you can enjoy all the benefits of remote work  with none of the anxiety .

For more helpful insights that you can use to support your remote team, check out  Remote’s 2023 Workforce Report .

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Work-Life Balance Is a Cycle, Not an Achievement

• Mayra Ruiz-Castro

A five-step approach to identify and overcome unhealthy work habits.

Research has definitively shown that overwork isn’t good for employees or their companies — and yet, in practice, it can be hard to overcome unhealthy work habits and reach a more sustainable work-life balance. To explore what it takes for busy professionals to make a change for the better, the authors conducted a series of interviews with mid- and senior-level managers at two global firms. They found that while the majority of respondents assumed working long hours was inevitable, a significant minority of them were able to resist this pressure and achieve a healthier balance through a process of increasing awareness, conscious reprioritizing, and implementation of public and private changes. The authors go on to emphasize that to achieve lasting change, you must view this process not as a one-time activity, but as a cycle in which you constantly re-evaluate your evolving feelings and priorities, and adjust your work and life choices accordingly.

Despite the resounding evidence that working long hours can be harmful to both employees and employers, many professionals still struggle to overcome their assumptions — and their deeply-ingrained habits — around work hours. What does it take to free yourself from these unhealthy patterns and reach a more sustainable, rewarding work-life balance?

• IL Ioana Lupu is an Associate Professor at ESSEC Business School France. She is interested in overwork, work-compulsion & performance measurement in knowledge-intensive settings, such as audit, consulting, and law firms. Follow her on LinkedIn and Twitter @lupu_io.
• MR Mayra Ruiz-Castro is a Senior Lecturer at the University of Roehampton, UK. Her research focuses on equality at work and at home. Follow her on LinkedIn and Twitter at @MayraRuizCastr1.

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About a third of U.S. workers who can work from home now do so all the time

Roughly three years after the COVID-19 pandemic upended U.S. workplaces, about a third (35%) of workers with jobs that can be done remotely are working from home all of the time, according to a new Pew Research Center survey. This is down from 43% in January 2022 and 55% in October 2020 – but up from only 7% before the pandemic.

While the share working from home all the time has fallen off somewhat as the pandemic has gone on, many workers have settled into hybrid work. The new survey finds that 41% of those with jobs that can be done remotely are working a hybrid schedule – that is, working from home some days and from the office, workplace or job site other days. This is up from 35% in January 2022.

Among hybrid workers who are not self-employed, most (63%) say their employer requires them to work in person a certain number of days per week or month. About six-in-ten hybrid workers (59%) say they work from home three or more days in a typical week, while 41% say they do so two days or fewer.

Related: How Americans View Their Jobs

Many hybrid workers would prefer to spend more time working from home than they currently do. About a third (34%) of those who are currently working from home most of the time say, if they had the choice, they’d like to work from home all the time. And among those who are working from home some of the time, half say they’d like to do so all (18%) or most (32%) of the time.

Pew Research Center conducted this analysis to study how the COVID-19 pandemic has affected the workplace and specifically how workers with jobs that can be done from home have adapted their work schedules. To do this, we surveyed 5,775 U.S. adults who are working part time or full time and who have only one job or who have more than one job but consider one of them to be their primary job. All the workers who took part are members of the Center’s American Trends Panel (ATP), an online survey panel that is recruited through national, random sampling of residential addresses.

Address-based sampling ensures that nearly all U.S. adults have a chance of selection. The survey is weighted to be representative of the U.S. adult population by gender, race, ethnicity, partisan affiliation, education and other categories. Read more about the ATP’s methodology .

Here are the questions used for this analysis, along with responses, and the survey’s methodology .

The majority of U.S. workers overall (61%) do not have jobs that can be done from home. Workers with lower incomes and those without a four-year college degree are more likely to fall into this category. Among those who do have teleworkable jobs, Hispanic adults and those without a college degree are among the most likely to say they rarely or never work from home.

When looking at all employed adults ages 18 and older in the United States, Pew Research Center estimates that about 14% – or roughly 22 million people – are currently working from home all the time.

The advantages and disadvantages of working from home

Workers who are not self-employed and who are teleworking at least some of the time see one clear advantage – and relatively few downsides – to working from home. By far the biggest perceived upside to working from home is the balance it provides: 71% of those who work from home all, most or some of the time say doing so helps them balance their work and personal lives. That includes 52% who say it helps them a lot with this.

About one-in-ten (12%) of those who are at least occasionally working from home say it hurts their ability to strike the right work-life balance, and 17% say it neither helps nor hurts. There is no significant gender difference in these views. However, parents with children younger than 18 are somewhat more likely than workers without children in that age range to say working from home is helpful in this regard (76% vs. 69%).

A majority of those who are working from home at least some of the time (56%) say this arrangement helps them get their work done and meet deadlines. Only 7% say working from home hurts their ability to do these things, and 37% say it neither helps nor hurts.

There are other aspects of work – some of them related to career advancement – where the impact of working from home seems minimal:

• When asked how working from home affects whether they are given important assignments, 77% of those who are at least sometimes working from home say it neither helps nor hurts, while 14% say it helps and 9% say it hurts.
• When it comes to their chances of getting ahead at work, 63% of teleworkers say working from home neither helps or hurts, while 18% say it helps and 19% say it hurts.
• A narrow majority of teleworkers (54%) say working from home neither helps nor hurts with opportunities to be mentored at work. Among those who do see an impact, it’s perceived to be more negative than positive: 36% say working from home hurts opportunities to be mentored and 10% say it helps.

One aspect of work that many remote workers say working from home makes more challenging is connecting with co-workers: 53% of those who work from home at least some of the time say working from home hurts their ability to feel connected with co-workers, while 37% say it neither helps nor hurts. Only 10% say it helps them feel connected.

In spite of this, those who work from home all the time or occasionally are no less satisfied with their relationship with co-workers than those who never work from home. Roughly two-thirds of workers – whether they are working exclusively from home, follow a hybrid schedule or don’t work from home at all – say they are extremely or very satisfied with these relationships. In addition, among those with teleworkable jobs, employed adults who work from home all the time are about as likely as hybrid workers to say they have at least one close friend at work.

Feeling connected with co-workers is one area where many workers who rarely or never work from home see an advantage in their setup. About four-in-ten of these workers (41%) say the fact that they rarely or never work from home helps in how connected they feel to their co-workers. A similar share (42%) say it neither helps nor hurts, and 17% say it hurts.

At the same time, those who rarely or never work from home are less likely than teleworkers to say their current arrangement helps them achieve work-life balance. A third of these workers say the fact that they rarely or never work from home hurts their ability to balance their work and personal lives, while 40% say it neither helps nor hurts and 27% say it helps.

When it comes to other aspects of work, many of those who rarely or never work from home say their arrangement is neither helpful nor hurtful. This is true when it comes to opportunities to be mentored (53% say this), their ability to get work done and meet deadlines (57%), their chances of getting ahead in their job (68%) and whether they are given important assignments (74%).

Most adults with teleworkable jobs who work from home at least some of the time (71%) say their manager or supervisor trusts them a great deal to get their work done when they’re doing so. Those who work from home all the time are the most likely to feel trusted: 79% of these workers say their manager trusts them a great deal, compared with 64% of hybrid workers.

Hybrid workers feel about as trusted when they’re not working from home: 68% say their manager or supervisor trusts them a great deal to get their work done when they’re not teleworking.

Note: Here are the questions used for this analysis, along with responses, and the survey’s methodology .

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7 Tips For Mastering Remote Work-Life Balance in 2024 – By an Expert

M astering the art of work-life balance while working remotely is a challenge many face. Whether you’re a seasoned remote worker or new to the game, finding equilibrium between your professional and personal life is crucial for sustained success and well-being. 

Image by Hautestock.com

To help bring on the new year with a new plan for balancing both, we contacted Nicole Magelssen, founder, and CEO of  Alpine Virtual Assistants , a leading executive virtual assistant provider, who shares her unique tips for success.

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1. Set Clear Boundaries

“One of the secrets to a successful  work-life balance  is setting clear boundaries. Creating a physical and temporal separation between work and personal life allows you to enhance focus during working hours and fully detach during leisure time,” advises Nicole. 

Nicole suggests creating a working space at home that is solely dedicated to work. “Rather than working all over the house with your laptop on tote, a working area can help create that visual that you only work when you are there,” she says.

Photo by Antoni Shkraba: Pexels.com

2. Embrace the 90-Minute Work Cycle

Scientific research has unveiled that our brains function optimally for approximately 90 minutes before experiencing a decline in focus and productivity.

To harness this natural rhythm, structure your workday into 90-minute cycles followed by 20–30-minute breaks.

This approach not only enhances concentration but also helps maintain higher energy levels throughout the day.

3. Delegate Wisely

Delegation is a cornerstone of effective remote work. CEOs and leaders who delegate effectively experience lower decision fatigue, a reduced risk of burnout, and are shown to generate 33% more revenue compared to those who don’t delegate.

Identify tasks that can be entrusted to others on your team, allowing you to focus on high-priority responsibilities and preventing the accumulation of unnecessary stress.

4. Leverage Technology Wisely

Nicole understands the power of technology in remote work. She suggests utilizing productivity tools like project management software and communication platforms to streamline work processes. 

“Don’t try to remember it all yourself or figure it all out manually. Embrace the use of technology to work smarter, not harder.

Efficient use of it enhances productivity and frees up time for personal activities,” says Nicole.

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5. Communication is Key 

Effective communication is the cornerstone of successful remote work. Nicole stresses the importance of clear and open communication with colleagues and supervisors. 

“Regular check-ins, virtual meetings, and transparent communication channels help maintain a sense of connection and collaboration, mitigating feelings of isolation,” comments Nicole. 

6. Prioritize Tasks 

Mastering work-life balance hinges on effective time and  project management.  According to Nicole Magelssen, “Creating a daily schedule and prioritizing tasks based on importance and deadlines can significantly enhance your ability to concentrate on high-priority assignments during dedicated work hours.

This strategic approach not only boosts productivity but also minimizes the likelihood of work encroaching upon your personal time.”

Achieving work-life balance in a remote setting requires intentional effort and a strategic approach. Follow these insider tips to find a balance and enjoy a more fulfilling personal life. 

• Top Remote Work Resource Directory – Work from Home Jobs

Image by Pexels

7. Strategically Schedule Fun Activities

Remote work should not be all about work. To maintain a healthy work-life balance, intentionally schedule enjoyable activities in your calendar.

Whether it’s a midday walk, a virtual coffee break with colleagues, or a hobby you love, these planned moments of joy can serve as rejuvenating pit stops in your workday, preventing burnout and enhancing overall well-being.

Follow for the latest trends, best work from home tips and great ways to grow your business online!

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Advancing social justice, promoting decent work ILO is a specialized agency of the United Nations

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Working time around the world

According to a new ILO report, innovative working time arrangements, such as those introduced during the COVID-19 crisis, can bring benefits for economies, businesses and workers, including greater productivity and improved work-life balance.

6 January 2023

There is a substantial amount of evidence that work–life balance policies provide significant benefits to enterprises, supporting the argument that such policies are a ‘win-win’ for both employers and employees,” the report states.

• Working-time laws and regulations on maximum daily hours of work and statutory rest periods are achievements that contribute to the long-term health and well-being of a society and must not be put at risk.
• Longer hours of work are generally associated with lower unit labour productivity, while shorter hours of work are linked with higher productivity.
• Countries should make use of the experiences they developed with working-time reduction and flexibility during the COVID-19 crisis. Inclusive short-time work schemes with the highest possible allowances not only maintain employment but also sustain purchasing power and create the possibility of cushioning the effects of economic crises.
• Public policy responses are needed to promote reductions in hours of work in many countries, to promote both a healthy work-life balance and improved productivity.
• Teleworking helps maintain employment and creates new scope for employee autonomy. However, these and other types of flexible working arrangements need regulating, to contain their potential negative effects, through policies such as what is often called a “right to disconnect” from work.

Related content

Working Time and Work-Life Balance Around the World