Dear Madeleine,

I manage a regional business unit for a global supply chain company. During the Covid lockdown everyone went remote, and the organization got rid of the office we had. I like working remotely. And it works well for my team for all the reasons people state: no one misses the commute, there’s much more flexibility to get things done at home, and you only have to be presentable from the waist up. The work part of my job is fine. What I have realized only recently, though, is that I am lonely.

I used to have lunch with coworkers, go out for drinks after work, and chat with people in the hallways. The small talk used to get on my nerves a bit when I was on a deadline, but now I have no small talk at all. Two of my good work friends transferred to regions in very different time zones, so staying connected with them has been a challenge as well.

The Covid shutdown was also the beginning of the end of my marriage. We had both traveled a lot for work and when we were forced to spend 24/7 together, it became clear that we were in denial about how incompatible we were. I started living alone about a year ago. Getting divorced was a relief, but what I didn’t anticipate was the effect it would have on my social life: all my friends are “coupled” and it doesn’t occur to them to include me in their plans. My very best friend just had twins so she literally has no time for herself—let alone for me.

I am an introvert, so doing the things I need to do to rebuild a network feels utterly beyond me. I am only in my mid-thirties and all I do is work, scroll Instagram, and binge Netflix shows. I never dreamed this would happen to me. I am feeling very stuck and sad. I would appreciate your thoughts.

Lonesome

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Dear Lonesome,

I am sorry for how you are feeling right now. There is a little bit of a silver lining in that you have at least admitted to yourself the reality of what is going on and you’ve named how it makes you feel. That is a critical first step to making some changes. I think it may also be helpful to understand that the changes in your circumstances were gradual, and what you are now dealing with is the cumulative effect of that. None of this is your fault, Lonesome—it is simply the result of a whole bunch of events that were out of your control.

However.

You must—absolutely must—take action. I hear you when you say that rebuilding feels beyond you, but rebuilding is non-negotiable. It won’t be easy, but you will be glad you did it. Why? The research is clear: loneliness will impact your health. You can read Dr. Vivek H. Murthy’s paper, “Our Epidemic of Loneliness and Isolation.” You will see immediately that you are not alone. The effects of the Covid-19 started a snowballing of isolation that has caught many off guard. It might also be helpful to pinpoint exactly what feels beyond you, so that you can identify what feels doable. If absolutely nothing feels doable, you might consider talking to a medical professional to address what might be mild depression. That would certainly make sense, given what you have been through. This tip is, of course, outside my expertise—but if it resonates with you, there might be something to it.

What to do? Dr. Murthy makes some broad recommendations on pg. 66 of his paper, but I can also share some ideas that came to mind when I read your letter.

Start with what you already have:

• If there is no time for small talk online, set up time with coworkers nearby to meet in person. Meet at a coffee shop to work on a specific project. Have regular one-on-ones with your direct reports in person once a month—again, meet at a coffee shop or find an outdoor space if you live in a warm climate. Plan dinners with coworkers. I know social time used to be spontaneous, but now you will have to plan it ahead. If you are worried that you have all lost the skill of small talk, bring along a list of questions to get things going. Rely on your management skill and manifest some get-togethers with people who only see each other online. This is crucial to your well-being—and there is a good chance you aren’t the only one suffering, so, as a leader, it is also the best thing you can do for your people.
• You still have good work friends. Don’t let the time-zone thing deter you. Friendships are precious, and the only way to maintain them is to make the effort.
• Assuming your ex didn’t get custody of all your “coupled” friends, get in touch with the ones you liked. Let them know you are ready to socialize again and would love to be included in whatever social plans they are making. Pick up your phone and use it for what it was originally intended for—talking to people. Text them, at the very least. You have been out of sight, so you have been out of mind, and that is something you can change. There is no law that says couples can only hang with other couples.
• Your BFF has twins? I guarantee she is as lonely as you are. There is nothing as isolating as being at home with babies. Stop by with dinner. Offer to go to her house and hold one of the babies so that she can have one-on-one time with the other one. Go over and help with bathtime. Get her out for a walk with the stroller—it is so much easier to do with two people in case one of the babies melts down or they both do at the same time. If all she can talk about is baby stuff, so what? Smile, nod, and slap an interested look on your face, even if you are bored to tears. I had my first kid long before any of my friends did, and the only friends I still have thirty-five years later are the ones who went out of their way to accommodate my new circumstances. I am forever grateful to them.

Once you have done a few of the above things, you can cast a wider net.

• Adopt a pet. If that feels like too much, but you like dogs, go to your local shelter and volunteer to walk one.
• Find a way to volunteer for a cause that matters to you or a great need in your community that you can help address. Something that gets you out of your house. There is nothing like being in service to others to get your mind off yourself.
• Join a gym—or if you are allergic to gyms, make yourself go for a walk everyday. Just getting outdoors, having a little sun on your face, will change your outlook. At the very least, it will get you off your phone and your couch. If you like to hike, find a meetup near you to join like-minded others. Or use Meetup to find people who share any other interest you may have.
• If you are a reader, find or start a book group. If you are a cook, start a cooking club.

Start small, Lonesome. Try forcing yourself to do one thing a week for the first month, then two things a week, until you get to three things a week. Experiment! Not everything will be a smashing success, but you will learn, tweak as you go, and clarify what works well.

This will be hard. You will think there is something wrong with you, but there isn’t. You are at the mercy of Newton’s first law, otherwise known as inertia, which states that an object will remain at rest or in motion unless an external force acts upon it. Objects at rest will stay at rest; objects in motion will stay in motion. It takes a big charge of energy to change your state of inertia, so you will have to apply some will to change it. You will have moments when you want to cancel; when you would much prefer to stay home in your jammies. You will 100% be uncomfortable at first, and that’s okay.

Discomfort won’t kill you, but loneliness will. Get to work. Today.

Love, Madeleine

About Madeleine

Madeleine Homan Blanchard is a master certified coach, author, speaker, and cofounder of Blanchard Coaching Services as well as a key facilitator of Blanchard’s Leadership Coach Certification course. Madeleine’s Advice for the Well Intentioned Manager is a regular Saturday feature for a very select group: well intentioned managers. Leadership is hard—and the more you care, the harder it gets. Join us here each week for insight, resources, and conversation.

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