Why Working From Home Is So Exhausting for Extraverts

If you’re an Extravert who works from home, chances are you’ve heard people tell you something along the lines of “Wow, you’re so lucky to have this opportunity. I wish I could work from home, too!” And sure, the idea of skipping the commute, working in your pajamas, and having the freedom to blast your favorite playlist sounds great—at least on paper. 

But in reality? 

For a lot of Extraverts, working remotely is far from the dream-come-true scenario everyone assumes it to be. Here’s what personality psychology has to say about it.

The Need for External Stimulation

Extraverts thrive on external stimulation—it’s how they stay energized and focused. According to psychologist Hans Eysenck, this is because Extraverts naturally have a lower baseline of cortical arousal. That’s the scientific way of saying Extraverts need more external input to feel engaged and alert.

In an in-person working environment, this input comes from chatting to coworkers, dealing with customers, answering the phone, or just soaking in the background noise of keyboards clicking, papers shuffling and conversations buzzing. But working from home? Unless your home is like Grand Central Station, the options for external stimulation are few and far between.

Some Extraverts will feel this more than others. ESTPs and ESFPs are what's known as "sensation seekers"—people who actively seek out highly stimulating experiences. For these types, a quiet home office can feel like sensory deprivation.

Now, it’s worth mentioning that Introverts can also hit a point of “stimulation deprivation” when they don’t get enough external inputs—but the key difference is timing. Because Introverts prefer low-stimulation, predictable environments, they’re generally more comfortable working alone for extended periods of time before they feel the need to venture outside or talk to someone. Extraverts, on the other hand, may feel ready to climb the walls after just a few quiet hours.

Lack of Motivation and Productivity

So, we’ve established that extroverts thrive in high-stimulation work environments. And because being at home is pretty much the complete opposite vibe, they can end up feeling bored, disengaged or restless because of all that pent-up energy—definitely not the best headspace for staying pumped and motivated throughout the day. They may wake up feeling ready to seize the day but, by midday, without the usual buzz of the office, that initial burst of motivation is likely to fizzle out. When motivation drops, so does productivity. That’s because work begins to feel like a slog they have to power through. 

This can be especially problematic for Extraverts who score high in the Big Five trait of Consciousness. According to a longitudinal study by Tilburg University, highly extraverted and conscientious employees became less happy and less productive the longer they worked from home. The researchers speculated that these individuals were more likely to struggle with the lack of structure associated with remote work, as well as the lack of sociability.

In contrast, Introverts tend to be more productive in stable, controlled environments like their home. They feel less stress when they don’t have to waste their energy dealing with impromptu social interactions and putting on their “workday face.” As a result, they have more energy available to channel into what really matters–that is, actually getting things done. 

For Extraverts with a Perceiving preference, working from home can also present a problem for managing their time and staying organized. When working in an in-person workspace, their workflow is often guided by external structures and cues: meetings and team discussions that help them stay on track with their priorities and deadlines. But at home, without these external prompts, it can be easy for them to lose sight of their priorities, fall out of the “work mode,” and end up procrastinating– which takes a hit on productivity even more.

Lack of Social Feedback Loops

Extraverts thrive on immediate social feedback—that subtle, back-and-forth of energy and emotions through things like body language, tone of voice and microexpressions. In the context of work, these constant feedback loops provide instant cues about how their contributions and input are landing, and how people feel about them in general. Zoom calls and emails take away that real-time connection. Stripped of those instant reactions, Extraverts can start to feel unmoored and end up second-guessing everything from their professional effectiveness to whether people even like them.

Feedback loops aren’t just about getting appreciation or input on work performance. For Extraverts, they’re also a way to decompress. Because let’s face it—work can be stressful with all the pressure to meet deadlines and hit KPIs, and Extraverts need a way to release that tension during the day. In an office, they can blow off steam through lunch break socializing, cracking jokes with coworkers and small talk by the water cooler. But when working from home, those natural outlets disappear, and all that stress can build up, leaving Extraverts feeling tense or emotionally overwhelmed. 

This can be especially tough on “people-people” Extraverts, ENFPs and ENFJs. These types need to feel liked, appreciated and connected, so even small things like lighthearted banter or quick chats with coworkers can have a big impact on their mood and overall sense of well-being. 

How to Tackle the Work-from-Home Struggle

So, Extraverts potentially have a harder time with remote work than Introverts—what now? The following tips can help you find a balance between your Extravert needs and the current work-from-home reality:

• Change Up Your Environment: Sometimes, all you need is a little change of scenery to shake things up and keep your energy levels high. If it works for you and the nature of your job allows, try working from a café or co-working space. You can also try splitting your day—perhaps by spending your mornings at home and afternoons at a café. 
• Bring the External Energy to You: If you can’t get out, get that external stimulation in other ways. Play some upbeat music or put on a podcast in the background. Just make sure it doesn’t lead you to distractions. The goal is to get stimulated, not sidetracked!
• Establish Your “Work Mode” Boundaries: When your office is your living room, the lines between “work mode” and “chill mode” can get blurry, which makes it difficult to stay in the productive mindset. That’s why you need to create your own “work mode” boundaries to avoid falling into that awkward limbo of half-working, half-chilling. These can be physical—like setting up a dedicated workstation that you’ll use exclusively for work or even having a few “work-only” home outfits to help you feel more put-together. Or they can be psychological, like doing some kind of “starting work” ritual—maybe making a cup of coffee, writing your to-do list, and putting on your go-to playlist to get in the zone.
• Get Moving: Sitting in one spot all day can make anyone feel sluggish and unmotivated, so make it a point to move around. Get up and stretch every now and then, pace around the room, get a stability platform to balance on, or even do a quick workout here and there—maybe some push-ups, crunches or whatever gets your blood flowing. 
• Be Proactive About Seeking Better Feedback: If the lack of instant social feedback loops is leaving you feeling unsure about how you’re doing, be proactive about seeking more input from your team or manager. Maybe schedule a quick video check-in with your manager every now and then to go over your recent performance, get clarity on what’s working, and find out where you could improve. And don’t sweat it because it’s probably not your fault. It might just be that the feedback system isn’t as clear or consistent as it should be, especially for the remote working environment. 
• Find Other Social Outlets to Decompress: If you’re really missing human interaction during work hours at home, take the initiative to create those moments for yourself. Maybe call a friend or a family member for a quick catch-up or even reach out to coworkers on Slack for a casual chat about weekend plans or a shared hobby. Just make sure it’s intentional and uplifting—not a mindless scroll through social media (which can leave you feeling more drained than recharged).