We're All Becoming Homebodies—and It's Having Surprising Impacts on Our Health, New Study Says

See why we're cozying up at home more than ever—and how it's affecting our health and our relationships.

If you feel like you're making most nights a cozy-on-the-couch, binge-watch event, you're not alone. In fact, a new study by Princeton sociologist Patrick Sharkey found that a lot of us are embracing our inner homebodies, and spending an hour and a half more time at home each day. "It’s a dramatic shift in our daily lives,” Sharkey told the New York Times . "Almost every part of our lives is more likely to take place at home.”

And that shift toward spending time at home has had wide-ranging effects on everything from our health and relationships, to our entire society. Get the scoop on why we're spending more time at home than ever before, how that can impact your health and relationships, and some tips for ensuring that spending more time at home doesn't disconnect you from your community.

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Early Pandemic Lockdowns Were Only Part of the Homebody Story

While the pandemic may have accelerated the move toward spending more time at home, the trend began far before that—all the way back in 2003, according to the study. Between 2003 and 2019, the amount of time spent at home rose by about 30 minutes.

Then in 2020, we hit peak at-home time, with more than two hours of additional minutes per day, compared to the 2003 baseline. And while the numbers have decreased since, they still are nowhere near 2019 levels. On an average day in 2022, U.S. adults spent more than an hour and a half more time at home than they did in 2003. Long story short—we're currently spending about 10% more time at home than we did 20 years ago, according to the study.

Why People Spend More Time at Home Now

Stay-at-home orders may have pushed everyone toward spending more time at home, but the trends were already heading in that direction. There's much more to the story, and a lot of it has to do with technology.

Working from home gained traction

Even before the pandemic, there was a continual rise in people working hybrid or remote jobs. In 2019, about 6% of people worked from home, according to the U.S. Census Bureau . The pandemic caused working from home to skyrocket. In 2022, about one in five people were working from home, according to the U.S. Bureau of Labor Statistics , and in 2023, Pew Research found that 35% of people who had jobs that could be done remotely were working from home.

The shift to working from home has a larger impact than just the in-office time. It helped decrease commuting time. And it also reduced the amount of time spent eating and drinking outside the home—whether it's grabbing a salad for lunch or after-hours drinks and get-togethers with colleagues.

The internet made it faster and easier to get through your to-dos (and do just about anything else) from your couch

Yes, we had the internet in 2003, but now it's infinitely easier to order just about everything to your doorstep—from takeout to groceries to a passport renewal —with a few clicks. So why brave the Black Friday bedlam at 4 a.m. when you can cozy up with a little cocoa and score the same deals in your PJs?

In fact, shopping is one place where the amount of time spent doing it has decreased between 2003 and 2022—and the amount of time spent shopping outside the home has decreased even more.

But that's not the only thing we're able to do online. We often socialize virtually through social media platforms or Zoom—and that's been especially important for younger demographics, as 46% of teens now report that they're "constantly online"—and often engaging with friends that way.

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The ways we spend our time are different

Our lifestyles have changed significantly over the past two decades—and that's reflected in the shift in the amount of time we're spending on certain activities. Overall, we're spending less time socializing, shopping, volunteering, and traveling/commuting, which contributes to more at-home time.

As a result, we're spending more time sleeping (nearly a half hour more per day), and we're enjoying about 15 minutes more at-home leisure time, whether on the computer or off.

Different demographic groups have made different choices about being at home

If you're Gen Z or a Millennial, you're probably a big part of this shift. The 15 to 34 year-old demographic spent around two hours more at home in 2022 than their 2003 counterparts—though every age group spent at least an hour more at home per day than people their age did in 2023.

Men were also more likely to spend more time at home than women, people with jobs were more likely to spend more time at home than those who were unemployed or retired, and people with a college degree and a higher income were also more likely to be hanging out at home more.

There are fewer "third spaces" to hang out—especially for young people

Most people spend the bulk of their time at home and at work or school, but "third spaces" that aren't either of those locations tend to be where we connect with our community and friends—places like parks, libraries, theaters, restaurants, and more.

But some third spaces that were common teen hangouts in the past—such as shopping malls—have put into place loitering rules or other limitations that keep young people from congregating. And other third spaces can be expensive to engage with, as the prices of everything from food to concert tickets has gone up.

Health Impacts of Spending More Time at Home

There have been a lot of headlines about the issues that can result from spending more time at home, including a 2023 program by the U.S. Surgeon General pointing to an " epidemic of loneliness and isolation ." But like many things, the answers aren't quite so simple. "There can be both benefits and drawbacks to spending time at home or being out socially," says Kasley Killam, MPH, author of The Art and Science of Connection .

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Impact on relationships and sense of connection

Overall, we're probably feeling a lot more disconnected from friends and people who don't live with us than we have in the past. The study found that more time spent at home is associated with more time spent with family, but less time spent with friends. For every additional hour spent at home, we're spending five fewer minutes with friends per day—but seven minutes more with family.

That's led to people reporting a much smaller social circle. According to the U.S. Surgeon General's report, almost half of all Americans now report having three or fewer close friends—in 1990, only 27 percent of Americans reported the same thing.

However, the additional time with family could be leading to a stronger connection to them. A survey about Covid lockdowns showed that many reported that a closer connection with family and friends was a positive benefit.

Impacts on stress

Some people may find that being at home is stressful, particularly if it's cluttered, as a messy home can be associated with higher cortisol levels . And the early pandemic lockdowns were often cited as a source of financial and health anxiety. But some studies have pointed to the benefits of remote work, including decreased psychological and physical stress.

Impacts on enjoyment

Finding the fun isn't always as easy when you're doing things at home. In the study, activities that are done at home were associated with lower happiness and less meaning than the same activities done elsewhere.

And while we have more technology to allow us to video call with friends across the globe or chat instantly with loved ones, it doesn't bring the same benefits as in-person connection. "Connecting online can be a lot like consuming empty calories," Killam says. 'It's like baked goods—they are delicious and feel good, but they're not nearly as nutritious as salad and proteins and fresh foods. "Face to face interaction, more beneficial for people’s health and well-being—it's a more nutritious form of connection."

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Impacts on physical health

Unsurprisingly, being at home more often can be linked to a more sedentary lifestyle. A 2022 literature review found that being at home often led to less physical activity and more time being sedentary.

How You Can Build Connections—Even From Home

More time at home doesn't have to translate to loneliness or disconnection—and there are concrete things you can do every day to help you keep your social network strong, even from home, Killam says. "It’s really just about being intentional, and making sure you still are connecting meaningfully, whether it's calling or FaceTiming a family member, or having a shared meal with a family you live with."

Understand the difference between loneliness and being alone

While we may spend more time home alone, that doesn't necessarily translate to actual loneliness. "The quantity of time alone each of us needs varies," Killam says. "What distinguishes alone time from loneliness is how you feel. If you’re enjoying it, it’s solitude, and that’s a good thing. Isolation and loneliness can be more problematic."

Create a to-love list

One of Killam's favorite tips is creating a "to-love" list. "Write down the names of three people or even just one person each day that you want to connect with—whether that's having down time with them one-on-one, or just texting a friend who you haven’t talked to in a while,"

Multitask to create opportunities for connection

You don't have to plan a weekly dinner party or spend hours on the phone to ensure you're getting enough time with people outside your household. Instead, sneak in moments for connection. "You can weave them into your day to day and feel more connected without overhauling your life," Killam says. "When you’re doing laundry, you can call a friend, and just say that you're thinking about them. Or when you’re waiting in line and have a few minutes of downtime, text someone, and send them a photo. There are lots of studies showing even simple gestures like that create connection."

Diversify your social portfolio

While prioritizing your key people is essential, you can't overlook connections outside your inner circle. "To be socially healthy, you need a variety of social contacts, not just with one person, or one group of people," Killam says. "it’s also important to spend time with friends, with coworkers—even complete strangers, like your barista. Data shows that those interactions still actually matter."

Work your socializing muscles

If you're feeling out of practice with socializing and spending time with others, it may be time to flex those muscles. For some, that may mean putting down the app and buying groceries in person—and for others, experimenting with setting up a weekly walk-and-talk to boost a friendship that has been growing distant. "There is value in pushing outside your comfort zone, and just experimenting with how that feels," Killam says. "This study is a great jumping-off point for reflecting on our social situations and habits."

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