Work-Life Balance When Working Remotely As An Expat

Remote work is enabling professionals to live almost anywhere in the world, from city apartments in Lisbon to coastal hideaways in Bali. But while the freedom of working remotely sounds like a dream, the reality isn’t always as idyllic as it sounds.

Sure, you might have traded your old commute for a sunrise swim, but you’ve also probably discovered just how blurry the line between “life” and “work” can be – especially when they’re both happening in the same space.

Whether you’ve relocated for better weather, a lower cost of living, or simply a change of pace, one thing’s for sure: working remotely changes everything. Your routine, your social life, your stress levels, and how you balance it all.

In this guide, we explore how remote work is evolving across the globe, what that means for expats, and how you can find a work-life balance that supports both your lifestyle and your livelihood.

Remote work trends in 2025

The remote work revolution didn’t come to an end after the pandemic. In fact, it’s still gathering momentum.

According to Gallup, 77% of U.S. employees now have jobs that can be done remotely. Of those, 27% are working fully remotely in 2025, up from just 8% in 2019. This growing flexibility is empowering millions of people to reshape their working lives, and for expats it’s opening up more international doors than ever before.

Of course, it’s easy to see why remote working is so popular. A recent Gallup report found that 85% of people with fully remote jobs say work-life balance is one of the greatest benefits of remote work. This is echoed by the soaring number of digital nomads – the U.S alone reported over 18 million digital nomads in 2024, an increase of 4.7% in just one year.

However, this freedom can come with a cost. In 2023, Buffer found that one in three remote workers struggles to unplug, and 23% cite loneliness as a major challenge. Add culture shock, the challenge of being in a different time zone, and the blurred lines between “on” and “off” to the equation and it gets even trickier.

Still, there’s no denying that for many expats, working from home is no longer a luxury or a temporary fix – it’s become an integral part of daily life. What matters now is making it sustainable: maintaining that all-important work-life balance so you can stay productive while still enjoying everything your expat life has to offer.

What gets in the way of work-life balance?

For many, working remotely brings an enormous amount of freedom: no commute, more control, and the ability to work from anywhere. But freedom isn’t the same as work-life balance.

Finding work-life balance is about more than just changing your environment, it’s about building a routine that enables you to be both productive at work and to enjoy your hobbies, environment and spend time with your friends and family. Without clear lines, burnout can creep in quietly, disguised as productivity and masked by convenience.

Here are some of the main barriers to achieving work-life balance as an expat:

Managing time zones

According to MBO’s digital nomad report, 23% of remote workers say time zone differences are a major challenge. Working with colleagues or clients across the globe can mean early morning calls or late-night deadlines. It’s not always easy to maintain a consistent schedule working from a different time zone, and when work hours bleed into personal time, burnout isn’t far behind.

Over time, this irregular rhythm can disrupt sleep, social life, and your ability to properly disconnect. The result? You’re ‘always on’ for work, and rarely present for yourself.

Separating work from home life

When your living space doubles as your office, it can be harder to draw the line between working hours and downtime. In Buffer’s 2023 report, 81% of remote workers said they regularly checked emails outside of working hours, and 48% frequently worked outside traditional hours.

Without the physical cues of a commute or a change of environment, work can start seeping into every corner of your day. But while answering emails over dinner or working from bed might seem necessary as a remote worker, it won’t help your sleep or your mental health in the long run.

Guilt and overworking

According to a survey by Passport Photo Online, 83% of remote workers feel guilty for taking time off or disconnecting from work. Many remote workers feel the need to constantly prove they’re being productive – especially when working from a new or unconventional location. This can lead to longer hours, fewer breaks, and a creeping sense of guilt when you’re not ‘on.’

But overcompensating always backfires eventually: productivity dips, and your enjoyment of expat life may even start to fade.

Overcoming loneliness

Living abroad is exciting but also isolating, especially without a local office or social circle to plug into. It can take time and effort to make friends in a new place, and remote work doesn’t offer the built-in social connection many people rely on. It’s no wonder that 26% of digital nomads say being away from family and friends is their top challenge.

Left unchecked, expat loneliness can affect not just your wellbeing, but also your motivation, creativity and mental health.

Adjusting to the culture

Living and working in a new culture can be enriching, but it’s also mentally taxing. Adjusting to unfamiliar social norms, communication styles or local expectations can add background stress that makes balancing life and work more difficult. Even simple tasks like grocery shopping, paying bills or seeing a doctor can take more energy than expected, especially in the early stages of settling in.

Healthcare and well-being uncertainty

Accessing reliable healthcare and mental health support while living abroad isn’t always straightforward, especially for digital nomads or those without access to the local health system. This can make it harder to maintain physical and emotional wellbeing, which is key to work-life balance.

At William Russell, we’ve been supporting expats for over 30 years, providing access to high-quality healthcare and English-speaking doctors wherever you choose to call home—learn more about our international health cover here.

How to achieve work-life balance as an expat

Finding a healthy balance between work and home life is essential, especially when you’re navigating a new country and culture.

These practical steps will help you build a routine that supports both your career and your well-being abroad:

1. Create a rhythm that works for you – Set working hours that reflect your local time zone and stick to them as much as possible. Build a routine that includes breaks, movement and time to explore your surroundings, not just back-to-back video calls.
2. Communicate with your employer – Honest communication is key. Be clear about your working hours, time zone challenges, and what you need to thrive. When your employer understands your unique situation, they can help create expectations that work for both of you.
3. Build a local life outside of work – Find ways to plug into your local community – whether that’s joining a language class, co-working space or a sports club. A social life beyond your screen helps counter the loneliness that many remote expats quietly struggle with.
4. Make space for your health – Schedule time for the things that keep you well, like movement, sleep, healthy meals and medical care. If you’re in a new country, make sure you understand how the healthcare system works and have access to the services you need.
5. Review regularly – Your needs may change over time, and so might your routine. What works in your first month abroad might not work after six months. Check in with yourself regularly and adjust your habits to stay balanced, present and well.

What can businesses do to improve work-life balance?

Businesses play a vital role in shaping work-life balance. As an international employer, here’s how you can support your remote and international teams:

1/ Encourage offline time

Remote teams thrive when boundaries are respected. Encourage employees to unplug outside of working hours, and lead by example. Avoid sending late-night messages, and make it clear that being constantly ‘on’ isn’t the expectation.

2/ Review workloads regularly

Work-life balance isn’t static, and neither is someone’s capacity. Regularly check in with employees about their workload and bandwidth. What felt manageable six months ago may now be tipping into burnout territory.

3/ Foster social connection

Loneliness is one of the most common challenges for remote workers. Building regular, meaningful opportunities for connection (whether that’s through team rituals, virtual hangouts, or supporting meetups in regions with multiple employees) can make a real difference when it comes to supporting your remote workers.

4/ Recognise that every employee is different

Whether it comes down to time zones, family commitments or energy levels, no two team members work the same way. Encourage autonomy where possible and give employees the flexibility to shape their days in ways that support their productivity and wellbeing.

5/ Provide international healthcare

For expats and remote workers abroad, access to quality healthcare is vital. Offering comprehensive international group health insurance helps employees feel secure and supported, no matter where they live or work.

Thinking of moving abroad?

There has never been a better time to think about starting a new life abroad. We have created a guide with a list of best places to live and move abroad for expats, and we have considered healthcare as one of the biggest factors when you make a move.

Wherever you decide to move, make sure you have the confidence of international health insurance. At William Russell, we have been providing worldwide health cover for over 30 years, helping expats like you and their families to settle into their new homes overseas. Speak to us today to find out more about how global health insurance could support you.