Working from home has shifted from a short-term solution to a long-term reality for many people. During and after the pandemic, two clear trends emerged: many employees who began working remotely want to continue doing so, and many employers are supportive of a hybrid or fully remote model. Other studies have found that the percentage of people who work-from-home was 35-40% in late 2022. As remote and WFH arrangements become more common, conversations about productivity have expanded to include mental health as well.

While working from home offers flexibility, it can also blur the lines between personal life and professional responsibilities. Without a daily commute to create separation, many remote workers experience scattered focus, burnout, and difficulty switching off at the end of the workday. One increasingly popular strategy to support healthier boundaries is the “fake commute,” a simple ritual designed to recreate the mental transition once provided by traveling to and from work.

What is a fake commute?

A fake commute is a deliberate transition ritual that mimics the purpose of a traditional commute without actually going into the office. Instead of moving straight from your bed to your workspace, you spend intentional time before and/or after work engaging in a routine that signals a shift between roles.

For some people, a fake commute involves a walk outside that lasts roughly the same amount of time as their old commute. However, a fake commute does not have to be a walk. What matters more is having a consistent, intentional activity or routine that helps your brain transition into or out of “work mode.” When practiced regularly, a fake commute can provide structure, predictability, and emotional closure to the workday.

Benefits of a fake commute

A consistent fake commute can help anchor your day, making it easier to live intentionally and align your schedule with your values. Other benefits of a fake commute can include:

1. Creates healthier boundaries between work and home

When working from home, it can be easy for work tasks to spill into personal time. However, work-life balance is important. Without clear start-and-stop signals, remote workers may find themselves checking emails late at night or working longer hours than they intended. A fake commute can help establish healthier boundaries by clearly marking the beginning and the end of the workday.

Instead of letting commute time disappear into chores or other personal obligations, a fake commute can protect that personal time for you. It can become a buffer that allows you to mentally prepare for work in the morning and decompress afterward. This may help reduce the risk of burnout.

2. Supports movement and mindfulness

A fake commute may include light physical activity, such as walking, stretching, or yoga. Movement plays a key role in both physical and mental health, and even moderate daily activity can help improve mood, sleep, and focus. The American Heart Association recommends 150 minutes (2.5 hours) of moderate activity or 75 minutes of vigorous activity per week to maintain good health.

When done mindfully, such as noticing your surroundings or the sensations in your body, a fake commute can also serve as a grounding practice. This combination of movement and mindfulness can be especially helpful for people who experience scattered focus or mental fatigue while working remotely.

3. Encourages healthy routines and habits

Humans can benefit from routines because they help reduce decision fatigue and create a sense of stability. A fake commute can act as a daily ritual that adds structure to the work-from-home experience.

Without routines, idle moments may be filled with distractions like doomscrolling or multitasking. This can lead to feeling drained. A consistent fake commute strives to help anchor your day, making it easier to live intentionally and align your schedule with your values.

How long should a fake commute be?

There is no one-size-fits-all answer to how long a fake commute should last. For some people, 10 minutes is enough to create a mental shift. For others, 30 minutes or more feels restorative.

A helpful guideline can be to base your fake commute on your former commute time. Alternatively, you could choose a duration that feels realistic and sustainable for your current lifestyle. The goal isn’t perfection; it’s consistency. Even a short ritual practiced daily can have meaningful benefits for your mental health when working from home.

What a fake commute can look like

A fake commute can take many forms, depending on your preferences and needs. Examples include:

  • Taking a walk around your neighborhood before and after work
  • Sitting in your car to listen to music, a podcast, or silence
  • Journaling or setting intentions before logging on for the day
  • Doing a short yoga flow or stretching routine after work
  • Practicing deep breathing or mindfulness exercises before starting the day
  • Changing clothes at the end of the day to symbolically “leave work“

Over time, your brain may begin to associate this ritual with transitions. This can make it easier to shift focus and let go of work-related stress.

How therapy can help

While a fake commute can be a helpful self-care tool, it may not address deeper challenges related to burnout, stress, or difficulty setting boundaries. Therapy can help you explore why work-life balance feels hard to maintain and identify personalized coping strategies that support your mental health.

A licensed therapist can also help with concerns like chronic stress, anxiety, and depression. Through therapy, you can learn how to build routines, strengthen boundaries, and develop coping skills that support both your personal and professional life.

Takeaway

As remote work continues to evolve, small and intentional changes can make a difference for overall well-being. A fake commute is a simple ritual that helps create structure, support mental health, and reduce burnout while working from home.

If you’re interested in additional mental health support, therapy can be an important part of building a sustainable and healthy work-from-home routine. Visit findmytherapist.com to find a therapist who fits your needs and book an appointment instantly.