10 Ways to Separate Work from Home

The proportion of home-based and hybrid workers has been increasing since the pandemic. In 2023, 52% of US workers worked a hybrid model, whilst 26% were fully remote (Gallup 2023). In the UK, 28% of working adults hybrid worked between January and March 2025, with the proportion of hybrid workers gradually rising since March 2022, whilst those who only travel to work has declined (Office for National Statistics 2025).

Hybrid workers spend 46% of their time in the office

In 2025, Gallup’s analysis found hybrid workers in the US spent 46% of their workweek in the office — the equivalent of 2.3 days, a slight increase since 2022 (42%). In the UK that figure is 2.8 days (2026 research), and globally it varies between 2.3 and 3.2 days a week.

Hybrid employees work the most unpaid overtime — 9.8 hours a week

Recent surveys found hybrid workers worked an extra 9.8 hours a week unpaid overtime, whilst fully remote workers averaged an extra 9.4 hours, and fully on-site workers 8.7 extra hours (ADP Research Global Survey 2021). Even before the pandemic, studies on home and hybrid workers worldwide confirmed they tended to work longer hours than office-based employees, including unpaid overtime in evenings and at weekends (Eurofound & ILO Report 2017, ATUS 2022, JILPT 2015).

A Global survey by ADP Research Institute (2022) of 32,924 workers in 17 countries found all workers doing 8.5 hours a week unpaid overtime (9.2 in 2021, and 7.3 pre-pandemic) — knowledge workers in particular regularly work unpaid overtime in evenings and at weekends. WFH/hybrid working also impacts the structure of the working day: a Flemish study found 45% of workers geared working hours to family needs and carried out errands and chores during work breaks (Walrave & De Bie 2005).

Legislation banning out-of-hours contact with employees

Some countries, including France (Jan 2017), Portugal (2023), and Belgium (2022), have introduced legislation banning employers from contacting employees out of hours except in exceptional circumstances (in Belgium currently restricted to public sector workers). The UK has adopted the European model as a ‘code of practice’, but it is not mandatory. This legislation is intended to protect workers from being permanently on call, promoting a healthier work-life balance, especially in response to the rise in remote and hybrid working.

Advantages of remote/hybrid working

Analysis of 30,000 US home workers by Prodoscore found a 5% increase in productivity during the pandemic work-from-home period. Research from Owl Labs found remote workers were 29% happier in their jobs than in-office workers, 62% felt more productive, and reported less stress, more focus, and a better work-life balance and physical and mental health.

In a 2022 study for Ergotron, 56% of remote and hybrid workers cited mental health improvements, better work-life balance and more physical activity, as well as increased job satisfaction. Research in 2023 by Cornell University found working from home can boost psychological wellbeing and job satisfaction — but only if standard working hours are kept.

Some of the benefits of working from home

• Flexibility to structure the day around other commitments.
• Reduction in commuting time.
• More time for families.
• Better balance between work and home.
• Autonomy to organise working time based on the worker’s needs and preferences.

And the disadvantages

• Risk of overlap between work and personal/family life.
• Work-home / work-life interference because of longer working hours and mixing duties at the same time.
• Work occupying non-work physical spaces, blurring the boundaries between work and personal life.
• 24/7 work availability can result in family conflict and stress, and increased work-family conflict.

Studies back this up: the capacity to work from home extends the working day and encroaches into family/home time (Glass & Noonan 2016). Other disadvantages include role blurring, multitasking, thinking about work after hours, and being contacted by colleagues out of hours (Voydanoff 2005, Glavin & Schieman 2011).

Clearly, factors such as reduced commuting time, improved work-life balance and wellbeing, and increased work autonomy and flexibility need to be balanced against increased working hours, blurring of the boundaries between work and personal life to the detriment of both, increased mental health issues, and conflict arising from a perceived 24/7 work availability.

Separating work from home and resilience

Our latest research, based on workers in the technology industry, indicates a positive relationship between having the ability to separate work from home and higher levels of resilience. Separating work from home requires boundary management, involving time management skills and the ability to avoid distractions. Research shows both physical and cognitive separation are required to successfully separate work from home.

10 ways of separating work from home

• Set boundaries early on with employers, balancing willingness to help with setting personal boundaries.
• Agree and adhere to clear working hours with your team and manager.
• Speak up when the expectations and workload are too great.
• Keep to a routine, with set working times and a schedule, to help your mind distinguish between work and personal time.
• Optimise your workflow by using tools like RescueTime for time-tracking, and Sunsama for time-blocking.
• Create a dedicated workspace, minimise distractions, and create physical boundaries between you and your workspace when not working.
• Set up a signal that lets others know you shouldn’t be disturbed — close the door, wear headphones.
• Schedule regular breaks away from your workspace to recharge and interact with others.
• Incorporate activities like walks or gym sessions to replace commuting and create a clear transition between work and home.
• Switch off when the working day is over — turn off notifications and avoid checking or sending emails, messages or calls.

By implementing these strategies, you can unlock the full potential of remote and hybrid working, ensuring a healthier and more resilient lifestyle.

Book a discovery call to talk about building resilience into how your teams work remotely and hybrid.