Remote work, night shifts and long hours

Many people now work where there is no break room, no lunch crowd and no "see you tomorrow". Working from home, at night, on the road or far away can pay the bills and suit your life. It can also leave you alone for days.

In Gallup's 2024 workplace survey, 25%Fully remote employees who felt lonely a lot of the previous day (Gallup, 2024)As of June 11, 2024.Source: Gallup: Employees Worldwide Feel Lonely (State of the Global Workplace 2024) of fully remote employees said they felt lonely a lot of the previous day, compared with 21%Hybrid employees who felt lonely a lot of the previous day (Gallup, 2024)As of June 11, 2024.Source: Gallup: Employees Worldwide Feel Lonely (State of the Global Workplace 2024) of hybrid workers and 16%Fully on-site employees who felt lonely a lot of the previous day (Gallup, 2024)As of June 11, 2024.Source: Gallup: Employees Worldwide Feel Lonely (State of the Global Workplace 2024) of people working fully on-site. That doesn't mean remote work causes loneliness for everyone. Many remote workers are happy. But it does mean contact that used to happen by accident now needs some planning.

Working from home

• Get out of the house daily. A walk, a coffee run or a trip to the library gives you a few human moments.
• Try a coworking space or library. Coworking spaces cost money, but many offer day passes. Libraries and some cafés are free. Seeing the same people each week counts.
• Use your camera for some work calls, and leave a few minutes for small talk before getting down to business.
• Set up "work with me" sessions with a friend or coworker, on video or in person, where you each do your own work side by side.
• Plan your week's contact, such as lunch with a friend on Tuesdays and a class on Thursdays.
• Go to the office or team meetups when you can, even if it's not required.

See Work and coworkers for more.

Night shifts and rotating shifts

Night workers often sleep while family and friends are awake, and are awake when everyone else is asleep.

• Find your shift people. Coworkers on your shift understand your schedule. A meal or coffee together after work can become a habit.
• Look for daytime or weekend activities that fit your days off, or online groups for night-shift workers in your field.
• Share your schedule with family and friends so they know the best times to reach you.
• Protect your sleep. Poor sleep makes everything, including loneliness, feel worse. See Sleep, food and movement.

Long-haul drivers and people on the road

Truckers, delivery drivers, traveling salespeople and others can spend weeks mostly alone.

• Set regular call times with home, at a stop when you're safely parked.
• Join driver communities online or on the radio, and get to know regulars at the stops you use often.
• Bring home with you: photos, voice messages and shared shows or books to talk about.
• Never use your phone in ways that take your attention off the road.

Working away: offshore, mines and fly-in, fly-out jobs

Rotations that take you away for weeks can be hard on you and on the people at home.

• Plan contact before you leave: when you'll call and how.
• Get involved in camp or crew life, such as meals, games and gym time, rather than staying in your room.
• Plan your time at home so you see friends too, not only family. Old friendships can fade when you're away half the year.
• Check what your employer offers. Many large employers have free, confidential support lines.

Gig and freelance workers

Delivery riders, ride-share drivers and freelancers often have no coworkers at all.

• Look for local or online groups for people doing the same work.
• Try a coworking space or a free library a few days a week.
• Join a professional group or meetup in your field.
• Make friends outside work through classes, sports or volunteering. See Groups, hobbies, classes and clubs.

Watch for warning signs

Long hours alone can slowly wear you down. If you notice you're drinking more, sleeping badly, losing interest in things or feeling low most days, take it seriously. See Depression and loneliness and Getting help. If you are in crisis, go to Need to talk right now?.