How to stay motivated working from home?

The Art of Staying Motivated When Working from Home

In the current digital era, more and more individuals are navigating the waters of remote work. With the advent of COVID-19, the number of people working from home has spiked dramatically. A 2020 study by Stanford economist Nicholas Bloom revealed that 42% of the U.S. labor force was working from home full-time, accounting for over two-thirds of U.S. economic activity. With such a seismic shift in how we work, the question becomes – how can you stay motivated when working from home?

Understanding Motivation

Before we delve into the practicalities of maintaining motivation working from home, it’s important to understand what motivation is. Motivation is the process that initiates, guides, and maintains goal-oriented behaviors. Intrinsic motivation, as studied by Richard Ryan and Edward Deci in their Self-Determination Theory, is a key player here. This refers to doing something because it is inherently interesting or enjoyable, rather than due to external pressures or rewards.

Drawing on our experience, it’s clear that intrinsic motivation is the driving force that will help you persist in the face of distractions or obstacles that can be prevalent when working from home. Therefore, the real challenge is to cultivate this intrinsic motivation in your daily work life.

In the words of Zig Ziglar, “People often say that motivation doesn’t last. Well, neither does bathing – that’s why we recommend it daily.” So, keep fueling your motivation, and let it guide you towards a fulfilling and successful work-from-home experience.

Strategies for staying motivated when working from home

Creating a Productive Environment

One of the first steps to stay motivated working from home is to create an environment conducive to productivity. In a 2019 study by Harvard Business Review, it was found that a well-structured and dedicated workspace can significantly improve focus and overall productivity. This doesn’t necessarily mean you need a fully-equipped home office. It could be a specific corner of your living room, a quiet spot in your bedroom, or even your kitchen table.

The key is to have a space that signals your brain that it’s time to work. This clear boundary between your work and personal life can help enhance your focus and productivity, leading to greater motivation.

Setting a Routine

The concept of routine might seem monotonous, but due to our practical knowledge, we can assure you that it’s a game-changer in staying motivated working from home. Studies have shown that maintaining a routine can significantly improve productivity and motivation. A 2018 study by researchers at the University of California, Los Angeles, found that individuals who maintained a consistent daily routine were more likely to stay on task and less likely to succumb to distractions.

Your routine could include a specific start and end time for your workday, regular breaks, a lunch hour, and even time for exercise or meditation. The key here is consistency. By creating a routine, you are setting expectations for your day, which can help keep you focused and motivated.

Setting Goals and Celebrating Achievements

Goal-setting is another crucial component in maintaining motivation. A 2015 study by psychologists at the University of Toronto found that individuals who set specific and challenging goals performed higher than those who set easy or vague goals. Therefore, setting clear, attainable goals can help keep you motivated by giving you a sense of direction and achievement.

Celebrating achievements, no matter how small, can also provide a significant boost to your motivation. A study by Teresa Amabile and Steven Kramer, authors of “The Progress Principle,” found that recognizing progress, even minor accomplishments, can boost people’s motivation by reinforcing the fact that they are capable of achieving their goals.

Staying Connected

Feeling isolated is one of the biggest challenges of working from home. A study by Buffer in 2020 found that 20% of remote workers reported loneliness as their biggest challenge. Staying connected with your colleagues not only helps to combat this, but it also fosters collaboration, provides opportunities for learning, and maintains a sense of belonging, all of which can help maintain motivation.

Embracing Mindfulness and Well-being Practices

A study published in the Journal of Occupational Health Psychology in 2018 found that mindfulness can reduce emotional exhaustion, improve job satisfaction, and enhance job performance, all of which can aid in motivation. Mindfulness can help you remain focused on the present moment, reducing stress and enhancing performance.

Additionally, incorporating physical exercise into your routine can do wonders for your motivation. A study by Jim McKenna from the University of Bristol showed that employees who exercised during their workday reported improvements in mood and performance.

Pursuing Professional Development

Continuous learning and professional development can also help you stay motivated working from home. It fuels your intrinsic motivation by making your work more interesting and challenging. Pursuing online courses, attending webinars, or even reading industry-specific articles can aid in personal growth and enhance your professional skills.

A 2016 study by the Pew Research Center found that 73% of adults consider themselves lifelong learners, and those who are regular learners in their personal and professional lives were more likely to be open to new opportunities and more confident in their work.

Utilizing Technology

Technology can be a double-edged sword when it comes to working from home. While it can sometimes lead to distractions, when used effectively, it can significantly boost your productivity and motivation.

Project management tools like Asana or Trello can help you keep track of your tasks, deadlines, and progress. Apps like Forest or Freedom can assist you in managing your digital distractions, and video conferencing tools like Zoom or Google Meet can help you stay connected with your colleagues.

A 2020 study published in the International Journal of Information Management found a positive correlation between the use of digital tools and productivity in remote work settings.

Cultivating a Growth Mindset

Cultivating a growth mindset, a term coined by psychologist Carol Dweck, can also play a vital role in maintaining motivation working from home. A growth mindset is the belief that our abilities and intelligence can be developed through dedication, hard work, and the love of learning. With this mindset, challenges and mistakes are seen as opportunities for growth, rather than setbacks.

In her research, Dweck found that individuals with a growth mindset are more likely to stay motivated, even in the face of challenges, as they believe they can improve and learn from their experiences.

Achieving Work-Life Balance

Another key aspect of staying motivated working from home is achieving a healthy work-life balance. The lack of physical separation between work and personal life in a remote setting can blur boundaries and lead to burnout if not managed effectively.

Research by the American Psychological Association has shown that poor work-life balance can lead to stress, unhappiness, and decreased productivity. On the other hand, maintaining a balanced work-life can improve your overall satisfaction, health, and productivity, thereby boosting your motivation.

Strategies for achieving work-life balance include setting clear boundaries, time management, taking regular breaks, and ensuring you allocate time for relaxation and recreational activities. It’s also essential to disconnect from work-related communication outside your designated working hours.

Adaptability and Flexibility

Working from home often requires a high degree of adaptability and flexibility. This could mean adjusting your working hours to accommodate household responsibilities or dealing with unexpected distractions.

A study by the Journal of Vocational Behavior in 2019 found that employees with high adaptability were more likely to experience job satisfaction, work engagement, and consequently, increased motivation. Hence, being open to change and demonstrating resilience in the face of adversity can help maintain your motivation levels.

Maintaining Professionalism

Just because you’re not in a traditional office environment doesn’t mean you should let your professionalism slide. Maintaining your professional identity can help keep you focused and motivated.

This could involve dressing up for work, even if you’re not leaving the house, maintaining your regular work schedule, meeting deadlines, and communicating effectively with your colleagues and superiors.

A 2017 study by the Journal of Experimental Social Psychology found that wearing formal clothing can increase abstract thinking and give people a broader perspective, which can enhance productivity and motivation.


Last but not least, practicing self-care is paramount in staying motivated working from home. This includes maintaining a healthy diet, getting regular exercise, ensuring you get enough sleep, and practicing stress management techniques such as meditation or yoga.

Research by the Journal of Occupational and Environmental Medicine in 2018 found that employees who prioritized self-care reported increased job satisfaction, improved performance, and enhanced well-being. These factors contribute significantly to maintaining motivation in a work-from-home setting.

Wrapping Up

In the face of a rapidly evolving work landscape, staying motivated working from home can seem challenging. However, by understanding the nature of motivation and incorporating strategies, you can not only stay motivated but thrive in your work-from-home journey.

While every individual’s work-from-home experience may differ, these strategies are universally applicable and can be tailored to your unique needs and circumstances. So, embrace the change, harness your motivation, and make the most of the opportunity to create a balanced, fulfilling, and productive work-from-home life.

Remember, motivation is not a constant state but a process. It needs nurturing and attention, and with the right strategies in place, you can ensure that you remain motivated, productive, and satisfied while working from home.

Staying motivated when working from home is a multifaceted challenge that requires a blend of strategic planning, intrinsic motivation, and self-care. By incorporating these recommendations into your daily routine, you can build a productive, satisfying, and motivating work-from-home experience.

Remember, the goal isn’t just to stay motivated for the sake of productivity, but also to cultivate a lifestyle that promotes overall well-being and satisfaction. As you navigate your remote work journey, keep these strategies in mind, and embrace the opportunities and challenges that come your way with resilience, adaptability, and a growth mindset.

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Editorial Team
Editorial Team

Our editorial team is composed of a diverse dedicated professionals, including psychologists, career counselors, human resources professional, and career coaches, all of whom possess a wealth of experience and knowledge in their respective fields. We are committed to delivering the most relevant and up-to-date content to help you navigate the ever-evolving landscape of todayโ€™s workplace. You can read more about us in "About Us"

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