An Introvert’s Guide To Surviving Return-To-Office Mandates
This article originally appeared on Forbes.com.
As more organizations issue return-to-office mandates for at least some days of the week (up 12% since early 2023, according to Pew Research Center’s recent survey of workers), introverted professionals, in particular, may find themselves feeling dread and anxiety.
For introverts, this shift is about navigating a fundamental reshaping of workday energy management. Remote work let you match deep work to your natural energy rhythms, with uninterrupted focus time when you needed it. Now that’s being replaced by fixed office hours, the constant buzz of open spaces and far more impromptu meetings.
So what’s an introvert being mandated back to the office to do? Never fear, my friends. While these RTO mandates may seem daunting, there are several strategies you can deploy to not only survive but thrive, in this new reality. Here’s a 5-point survival guide for introverted professionals facing the return-to-office transition.
A note to organizational leaders: Pew Research Center’s recent survey revealed that nearly half of workers say they’d likely leave their jobs if forced to return to the office five days a week. So the stakes are high and executive leadership teams will want to get things right during this crucial transition—especially because introverted leaders are integral to navigating this transition successfully as an organization.
Protect Your Energy
Think of your workday energy like a phone battery—you start at 100%, but lose charge faster in certain situations. A day of back-to-back meetings might drain you completely by the early afternoon, while a morning of focused work might only use 20% of your energy reserves. The key isn’t to avoid all interaction (introverts, too, benefit from strong social relationships). It’s about being strategic about when and how you engage.
Start by mapping your natural energy patterns. When are you sharpest? When do you typically hit an afternoon slump? This is more than personal preference—it’s about identifying your peak performance times and protecting them. For instance, if you know you’re most focused in the mornings, block those hours for substantive work rather than letting them get carved up by check-ins and status updates.
Consider mapping your week also. Many introverts find success front-loading collaborative work early in the week when social energy is fresh, saving deeper, focused work for later in the week when they’ve built up useful context from those earlier interactions. And always build in buffer time—ten to fifteen minutes between meetings can make the difference between feeling constantly overwhelmed and maintaining your equilibrium.
Action step: Create an “energy audit” of your typical workday (extra credit for auditing your workweek as well). Track your energy levels hourly for a week or two, noting what activities drain or energize you. Use this data to restructure your in-office schedule as best you can.
Pace Your Transition
The shift back to office life is a marathon, not a sprint. Many of us developed different rhythms during remote work—some more sustainable than others. Maybe you powered through projects late into the evening because your home office was just steps away, or maybe you tackled emails on your phone while making dinner. The return to the office presents an opportunity to reset these patterns.
Use your commute strategically—it can serve as a natural boundary between work and home life. Instead of viewing it as lost time, treat it as a transition zone. Your morning commute can be time to mentally prepare for the day ahead, while the evening journey home signals a clear end to the workday. When you leave the office, actually leave work at the office.
This physical separation helps establish firmer boundaries than remote work often allows. Sure, you might still need to handle something urgent after hours but aim to make that the exception rather than the default.
Action step: Create distinct “shutdown rituals” for your in-office days. Before leaving, take a few minutes to clear your desk, review the next day’s calendar and write down any pending tasks so your mind can rest easier. This will help your brain register that work time is over and make it easier to disengage fully once you’re home.
Design Your Physical Space
The open office sure wasn’t designed with introverts in mind, but you can reshape your corner of it. Headphones and earplugs can help create auditory boundaries. But go further by establishing visual cues that signal your availability—perhaps a simple sign on your desk or monitor that lets colleagues know when you’re in deep focus mode versus open to conversation.
The goal here isn’t to wall yourself off but to create gentle boundaries that help you and your colleagues work better together. We train others how to work best with us through signals like these. And you may just find that being clear about your needs actually improves your relationships with coworkers—it’s easier to engage fully with others when you know you’ll also have space to focus or recharge.
Action step: Design and implement a simple “availability signal” system. This could be as basic as a colored card system (red for deep work, yellow for “finish this task first,” green for “available”) or a small whiteboard with your current status.
Build Sustainable Social Connections
The office buzz can feel overwhelming, but strong workplace relationships remain valuable for introverts—especially when it comes to advancing your leadership. The key lies in shifting from constant, draining small talk to more meaningful one-on-one connections. Consider scheduling walking meetings with colleagues—the movement and change of scenery often make conversation flow more naturally while limiting the duration.
Remember that authentic relationships build gradually. Rather than feeling pressured to attend every social event, choose one or two regular touchpoints that feel sustainable. Find what fits your style—a weekly lunch with a close colleague or a monthly book club where shared interests drive the conversation.
Action step: Identify the two or three colleagues who most energize you and schedule regular one-on-one time with them. These relationships can become your anchors in the office environment.
Advocate For Your Needs
Speaking up about your work style preferences might feel uncomfortable, but remember—your insights can help create a more productive environment for everyone. Frame conversations around solutions rather than complaints. Instead of naming all the things you don’t like about the open office setup, suggest and find ways to create quiet zones that allow for deep-focus work for all employees.
Remember to share your successes, too. When your carefully structured calendar leads to better project outcomes, or when your one-on-one walking meetings build stronger team connections, let others know. These positive examples will reinforce for them how different work styles contribute to overall team and company success.
Action step: Pick one specific workplace challenge (e.g., distracting noise level in open spaces) and propose a solution-focused alternative to your team (e.g., designating quiet zones in certain areas). Start small with one change rather than trying to overhaul everything at once.
The return to office might feel like a step backward for introverts who thrived in remote work environments. However, by thoughtfully managing your energy, space and relationships, you can create an in-office experience that works for you. Your introverted tendencies bring valuable perspectives and expertise to the workplace. In an era of constant connectivity, your natural ability to slow down, think deeply and create meaningful one-on-one connections is exactly what your organization needs.
