New Study Reveals How Our Growing Preference for Staying Home Is Surprisingly Affecting Our Health

If your evenings often involve curling up on the sofa for a TV marathon, you’re part of a growing trend. According to a recent study by Princeton sociologist Patrick Sharkey, many of us are leaning into a home-centered lifestyle, spending an additional hour and a half indoors daily. "This marks a significant change in how we live," Sharkey explained to the New York Times. "Nearly every aspect of our lives is now more home-focused."

This shift toward home-centric living has far-reaching consequences, influencing our health, relationships, and society as a whole. Explore why more people are choosing to stay home, the potential effects on your well-being and connections, and practical advice for staying engaged with your community while embracing a homebound lifestyle.

The Rise of Home-Centric Living Began Long Before Pandemic Lockdowns

Although the pandemic sped up the shift toward staying home, this trend actually started much earlier—back in 2003, as the study reveals. From 2003 to 2019, the average time spent at home increased by roughly 30 minutes.

By 2020, at-home time reached its peak, with over two extra hours spent indoors daily compared to 2003 levels. Although these numbers have slightly dropped since then, they remain significantly higher than in 2019. In 2022, U.S. adults spent an average of one and a half hours more at home each day than they did in 2003. In short, the study shows we’re now dedicating about 10% more of our time to being at home than we did two decades ago.

What’s Driving the Increase in Time Spent at Home?

While stay-at-home mandates during the pandemic certainly played a role, the movement toward homebound lifestyles was already underway. A key factor behind this shift is the rapid advancement of technology, which has reshaped how we live and work.

The Rise of Remote Work Gained Momentum

Even prior to the pandemic, there was a steady increase in hybrid and remote work arrangements. In 2019, approximately 6% of individuals worked from home, as reported by the U.S. Census Bureau. The pandemic, however, caused remote work to surge dramatically. By 2022, around 20% of the workforce was working from home, according to the U.S. Bureau of Labor Statistics, and in 2023, Pew Research revealed that 35% of workers with remote-capable jobs were doing so from home.

The transition to remote work has broader implications beyond just eliminating office hours. It has significantly cut down commuting time and reduced the frequency of dining out—whether it’s a quick lunch or after-work socializing with coworkers.

The Internet Revolutionized How We Handle Tasks (and More) from Home

While the internet existed in 2003, today it’s incredibly simple to order almost anything to your door—from meals and groceries to passport renewals—with just a few clicks. Why face the chaos of Black Friday at dawn when you can enjoy the same deals from the comfort of your couch in your pajamas?

Interestingly, the time spent shopping has declined between 2003 and 2022, with an even sharper drop in time spent shopping outside the home.

Online interactions have also transformed how we connect. Social media and platforms like Zoom have become key tools for virtual socialization, particularly among younger generations. A striking 46% of teens now admit to being "constantly online," often using these platforms to engage with friends.

How We Allocate Our Time Has Evolved

Over the last 20 years, our daily routines have undergone significant changes, leading to shifts in how we allocate our time. Activities like socializing, shopping, volunteering, and commuting have seen a decline, contributing to the increase in time spent at home.

This shift has resulted in more time dedicated to sleep (nearly 30 extra minutes daily) and an additional 15 minutes of leisure time at home, whether spent online or offline.

Demographic Groups Have Varied Preferences for Staying Home

If you belong to Gen Z or the Millennial generation, you’re likely a major contributor to this trend. In 2022, individuals aged 15 to 34 spent approximately two additional hours at home compared to their peers in 2003. However, every age group saw an increase of at least one hour more at home daily than their counterparts two decades ago.

Men, employed individuals, and those with higher education and income levels were also more inclined to spend additional time at home compared to women, unemployed or retired individuals, and those with lower educational and income backgrounds.

The Decline of "Third Spaces" for Socializing—Particularly Among Youth

While most people divide their time between home, work, or school, "third spaces"—such as parks, libraries, theaters, and restaurants—have traditionally served as vital hubs for community interaction and socializing. These spaces are becoming increasingly scarce, especially for younger generations.

However, some traditional third spaces, like shopping malls, which were once popular teen hangouts, have implemented loitering restrictions or other measures that discourage young people from gathering. Additionally, engaging with other third spaces has become costly, as prices for everything from dining out to event tickets have risen significantly.

How Spending More Time at Home Affects Health

Numerous reports have highlighted the potential downsides of increased time spent at home, including a 2023 initiative by the U.S. Surgeon General addressing an "epidemic of loneliness and isolation." However, the reality is more nuanced. "There are both advantages and disadvantages to staying home versus socializing outside," explains Kasley Killam, MPH, author of The Art and Science of Connection.

Effects on Relationships and Social Bonds

Overall, we’re likely feeling more disconnected from friends and non-household members than in previous years. The study revealed that while more time at home correlates with increased family interaction, it also leads to less time spent with friends. For every extra hour spent at home, daily time with friends decreases by five minutes, while family time increases by seven minutes.

This shift has resulted in people reporting smaller social networks. The U.S. Surgeon General's report indicates that nearly half of Americans now have three or fewer close friends, compared to just 27% in 1990. On the other hand, the extra time spent with family may be fostering stronger familial bonds. A survey on Covid lockdowns revealed that many people viewed improved connections with family and friends as a positive outcome.

Effects on Stress Levels

For some, staying at home can be stressful, especially in a cluttered environment, as disorganization is linked to elevated cortisol levels. The early pandemic lockdowns were also a significant source of financial and health-related anxiety. However, research has highlighted the advantages of remote work, such as reduced psychological and physical stress.

Effects on Enjoyment

Enjoyment can be harder to come by when activities are confined to the home. The study found that at-home activities were linked to lower levels of happiness and perceived meaning compared to the same activities conducted outside the home.

While technology enables us to video call friends worldwide or instantly message loved ones, it doesn’t offer the same benefits as face-to-face interaction. "Online connections are akin to consuming empty calories," Killam explains. "They’re enjoyable, like baked goods, but lack the nutritional value of fresh, wholesome foods. In-person interactions are far more beneficial for health and well-being—they’re a richer, more nourishing form of connection."

Effects on Physical Health

It’s no surprise that spending more time at home often leads to a more sedentary lifestyle. A 2022 review of studies found that increased time at home is associated with reduced physical activity and more time spent sitting.

Staying Connected While at Home

Spending more time at home doesn’t have to result in loneliness or isolation. Killam suggests practical steps to maintain strong social ties, even from home. "It’s about being deliberate and ensuring meaningful connections, whether through phone calls, FaceTime with family, or sharing meals with those you live with."

Distinguishing Between Loneliness and Solitude

Spending more time alone at home doesn’t automatically mean feeling lonely. "The amount of alone time each person needs differs," Killam notes. "The key difference lies in how you feel during that time. If you’re content, it’s solitude, which is beneficial. However, isolation and loneliness can pose challenges."

Craft a To-Love List

One of Killam’s top suggestions is to create a "to-love" list. "Each day, jot down the names of three people—or even just one—you’d like to connect with. This could mean spending quality time together or simply sending a message to a friend you haven’t spoken to in a while."

Combine Tasks to Foster Connections

You don’t need to host weekly dinners or spend hours on calls to maintain connections outside your home. Instead, find small opportunities to connect throughout your day. "You can integrate these moments into your routine without disrupting your life," Killam explains. "While doing chores like laundry, call a friend to let them know you’re thinking of them. Or, during a quick break in line, send a text or photo to someone. Research shows even these small gestures can strengthen relationships."

Broaden Your Social Network

While focusing on close relationships is crucial, don’t neglect connections beyond your inner circle. "Social health requires a diverse range of interactions, not just with one person or group," Killam says. "Spending time with friends, coworkers, or even strangers like your barista is important. Studies show these interactions still hold value."

Strengthen Your Social Skills

If you’re feeling rusty with socializing, it’s time to practice. For some, this might mean stepping away from apps and shopping in person. For others, it could involve scheduling a weekly walk to reconnect with a distant friend. "Stepping out of your comfort zone and experimenting with new habits can be valuable," Killam notes. "This study is an excellent starting point for evaluating and improving our social habits."