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Home distractions harm remote workers’ wellbeing and productivity, study finds

1 May 2026
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Happy man working alone in a tidy room at home

Remote working can damage work-life balance, wellbeing and productivity unless clear boundaries are in place, new research finds.

The study involved Professor Jakob Stollberger from the Business School’s Department of Management and Marketing. It found that interruptions at home can disrupt focus, reduce task completion and negatively affect wellbeing. 

Flexibility brings new challenges 

Remote work has become a standard feature of modern employment since the COVID-19 pandemic. Many workers now expect flexibility. However, the research shows this shift brings new challenges. 

Working from home increases the likelihood of “cross-domain interruptions”. These include domestic tasks or distractions that interrupt work. Even small breaks in focus can make it harder to return to tasks and maintain performance. 

Impact on stress and work-life balance

The study analysed daily diary entries from 87 remote workers across sectors including teaching, finance, IT and public administration. Participants recorded their workload and wellbeing four times a day over a 10-day period. 

The findings revealed a pattern of rising stress and a greater need for recovery when work was interrupted by home life. Workers also reported lower levels of wellbeing. 

Blurred boundaries made it harder for employees to switch off at the end of the day. This undermines the work-life balance that remote working is often expected to improve. 

The role of focus and “flow” 

Researchers found that experiencing “flow” at work helped reduce these negative effects. Flow describes a state of deep focus and absorption in a task. 

On days when workers achieved this state, the impact of interruptions was lower. They also reported better overall functioning and wellbeing. 

Because flow can vary from day to day, the study also explored alternatives. 

Mindfulness as a practical solution 

The research found that practising mindfulness at the start of the day can improve focus. It can also act as a substitute on days when workers struggle to reach a strong state of concentration. 

Mindfulness helped participants manage interruptions more effectively and supported their overall wellbeing. 

Steps for workers and employers 

The researchers suggest several practical steps. Employees can reduce interruptions by: 

  • Scheduling dedicated focus periods when they are less likely to be disturbed by domestic life.  
  • Creating a defined workspace, such as a spare room or home office, rather than working from shared areas like the kitchen table. 
  • Separating work and home tasks to reduce the temptation to switch between them. 
  • Taking proper breaks to rest and reset, rather than using that time for household chores. 

Managers also have a role to play. They can support remote workers by: 

  • Setting clear boundaries and expectations for remote work. 
  • Introducing proactive practices to help remote staff stay connected with office-based colleagues. 
  • Assigning sufficiently challenging tasks to maintain engagement and reduce distraction. 
  • Providing opportunities for employees to experience a sense of achievement through meaningful work. 

Organisations can further support these efforts by offering mindfulness training. This can help employees recognise and manage work-home interruptions more effectively. 

A balanced future for hybrid work 

As organisations continue to debate return-to-office policies, the findings point to a more balanced approach. Hybrid working may offer the best mix of flexibility and structure. 

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