Written by Joe Hardiment, Head of Health & Safety – CDM Principal Designer.
Hybrid working was supposed to give us the best of both worlds: flexibility at home and connection in the office. For many people, though, it has quietly introduced a third experience, something in between that can feel surprisingly isolating.
When you’re working from home, the solitude can be productive at first. There are fewer interruptions, more control over your time, and no commute draining your energy. But over time, the lack of casual interaction the quick chats, shared laughs, and even the small frustrations can leave a gap. Then when you do go into the office, it may not feel quite the same as before. Fewer people are there, conversations feel more scheduled, and the sense of belonging doesn’t always click back into place.
This “in-between” mode is where isolation often grows. You’re not fully alone, but you’re not fully connected either.
Why hybrid work can feel isolating
Part of the issue is that human connection at work was never just about meetings. It came from informal moments: bumping into someone in the kitchen, reading body language in a room, or feeling part of a shared rhythm. Hybrid working disrupts that rhythm. Communication also becomes more intentional and, as a result, less frequent. Instead of spontaneous chats, everything turns into a scheduled call or a message. Over time, this can make relationships feel more transactional focused on tasks rather than people. There’s also a psychological layer. When you’re out of sight, it’s easy to feel out of mind. You might start questioning whether you’re as involved, as visible, or as valued as those who are physically present more often. Even if that isn’t true, the feeling can still take hold.
What you can do about it
The good news is that isolation in hybrid work isn’t inevitable. It just requires a more deliberate approach to connection.
Start by making informal interaction intentional. If spontaneous conversations don’t happen naturally, create them. This could be as simple as messaging a colleague for a quick, non-work chat or suggesting a virtual coffee. It may feel forced at first, but it recreates the social glue that offices used to provide automatically.
When you are in the office, focus less on just “being there” and more on using the time to connect. Plan your in-office days around collaboration or social interaction where possible. Even one meaningful conversation can go further than a full day of silent desk work.
It also helps to build routines that include other people. This might be a regular check-in with a teammate, a weekly team call that isn’t purely task-focused, or even working alongside someone virtually with cameras on. Shared time even remotely reduces the sense of working in a vacuum.
Outside of work, it’s worth paying attention to your overall social balance. Hybrid work can blur the line between professional and personal isolation. Making space for social activities, hobbies, or simply being around others during the day (like working from a café occasionally) can make a noticeable difference.
Shifting your mindset
There’s also a subtle mindset shift that can help. Instead of expecting connection to happen naturally, treat it as something you actively maintain like any other part of your job. In a hybrid world, relationships don’t disappear, but they do require more effort. It’s not about forcing constant interaction or pretending to be more social than you are. It’s about recognising that connection is a key part of wellbeing and performance, and giving it the same attention you’d give to deadlines or projects.
The bigger picture
Hybrid working isn’t going away. For many people, it’s still a huge improvement in terms of flexibility and work-life balance. But it changes the social fabric of work in ways that are easy to underestimate.
Feeling isolated doesn’t mean something is wrong with you it often means the structure around you has changed. By being a bit more intentional about how you connect, you can keep the benefits of hybrid work without losing the sense of belonging that makes work feel human.
What do I do?
I enjoy interacting with friends and family after work, this helps me connect in a world that feels isolating. An occasional run or walk during the workday also helps me to keep focused and feel alive. ( I didn’t say I was good at running, but try. Lol)
As a very close friend of mine keeps reminding me: “one step at a time”, if I am having a bad day, be kind to myself and slow down.
Seek help and support, I am not to proud to say I have reached out for support in the past and will continue to do so in the future – a company EAP, a friend or colleague are all ways to simply chat about anything that is on your mind.
