How to Manage Distractions When You Work From Home

Working from home gives you freedom — and an endless supply of distractions. The laundry is right there. The dog wants a walk. A package arrives. Your phone buzzes. Chat notifications multiply. Unlike an office, where social norms keep many distractions in check, home requires you to build your own guardrails. The goal isn't perfect focus — it's making distraction the harder choice.

Know your distraction types

Distractions usually fall into three categories:

1. Digital: notifications, email, chat apps, social media, news and endless browser tabs.
2. Household: chores, deliveries, pets, family members and roommates.
3. Internal: worries, hunger, fatigue, boredom and that nagging to-do list in your head.

Each type needs a slightly different strategy.

Taming digital distractions

Turn off non-essential notifications

Go through your phone and computer settings and disable notifications for everything that doesn't need your immediate attention. Keep alerts only for direct messages from your team or calendar reminders.

Batch your communication

Instead of responding to every message as it arrives, check email and chat at set times — for example, at the top of each hour or three times a day. Let your team know your rhythm so they can call you for true emergencies.

Use focus modes

Most operating systems now include focus or do-not-disturb modes that silence notifications on a schedule. Website blockers can also limit time on social media during work hours.

Keep your phone out of sight

Research on attention suggests that simply having your phone visible can pull at your focus. Put it in another room, a drawer or face down across the room during focus blocks.

One tab, one task

Close tabs you aren't using. If you need to remember something, save it to a reading list rather than leaving it open.

Managing household distractions

Separate your workspace

A dedicated workspace — even a corner — helps you and the people you live with understand when you're working. If possible, work in a room with a door you can close.

Set expectations with your household

Share your schedule with family or roommates. A simple signal, like a sign on your door or headphones on, can mean "please don't interrupt unless it's important."

Schedule chores, don't sprinkle them

It's tempting to throw in a load of laundry between tasks. Occasional quick chores during breaks are fine, but it's easy for "just one thing" to turn into an hour. Save chores for scheduled breaks or before and after work.

Plan for pets

A long walk or play session before your workday can make pets calmer during focus hours. Keep toys or chews available for when you need quiet.

Handling internal distractions

Capture, don't chase

When a random thought pops up — "I need to call the dentist" — write it on a notepad and return to your work. Process the list later.

Take care of your basic needs

Hunger, thirst and fatigue make concentration harder. Keep water at your desk, eat regular meals and take short movement breaks.

Work in focused intervals

Methods like the Pomodoro Technique or time blocking give your brain permission to focus for a set period, knowing a break is coming.

Build an environment that supports focus

• Keep your desk clear of unrelated items.
• Use noise-cancelling headphones or background sound.
• Set up good lighting and a comfortable chair, so physical discomfort doesn't become a distraction.

Related guide: Weekly Planning for Remote Workers: A Simple System That Sticks

Key takeaways

Frequently asked questions

How often should I check email when working remotely?

It depends on your role, but many people do well checking every 60 to 90 minutes. Agree on expectations with your team.

Is it bad to do chores during work hours?

Short chores during breaks can be a healthy way to move. The risk is letting them expand and fragment your day.

What if my family doesn't respect my work time?

Have a calm conversation about your schedule, explain what interruptions cost you and agree on clear signals for when you're unavailable.