Inside the Solitude Lab

I had a great chat with Dr. Thuy-vy Nguyen about her research on the science of solitude.

I have long been fascinated with the benefits of solitude. One of my favorite books of all time is Solitude: A Return to the Self by Anthony Storr. I’ve long wondered why there isn’t more research in psychology on this undervalued capacity (yes, Anthony Storr conceptualized solitude as a beautiful capacity we can all harness for optimal creativity, well-being, and a connection to the self).

Enter Thuy-vy Nguyen, principal investigator of the Solitude Lab and associate professor in psychology at Durham University in the UK. She is also a co-author of Solitude: The Science and Power of Being Alone (2024).

Q: What sparked your interest in researching solitude?

A: My interest in solitude began from personal experience and observation. During my Master’s in Positive Psychology, I took a seminar on flow with Mihaly Csikszentmihalyi. I realized that my peak experiences often occurred when I was by myself. This led me to dive deeper into the literature on solitude, where I found that it was frequently discussed interchangeably with loneliness. Some researchers even consider solitude as part of the loneliness construct. This didn’t fit with my personal experience, so it piqued my curiosity, and I’ve been studying solitude ever since. My work mainly involves experimental designs, where I bring participants into the lab to experience a brief period alone. During this time, I aim to understand how solitude influences emotions, thoughts, and internal experiences, and whether it has the potential to benefit psychological well-being.

Q: Why is it important to study solitude?

A: Solitude is an almost universal experience—we all spend time alone, whether we choose to or not. Our lab collected some data from YouGov and found that most people in US and UK experienced about 2 to 6 hours alone daily, and we asked them to think about time when they were not interacting with anyone in person or remotely, such as on the phone or online. Even though it is such a common experience, solitude is often misunderstood or even stigmatized. As I mentioned earlier, researchers and laypeople tend to associate it with loneliness or social isolation, which are generally considered negative. But my research and work conducted by others have found that solitude, when experienced voluntarily, can be a powerful tool for emotional regulation and self-reflection. Research shows that it can help reduce stress, improve mood, and can particularly be a joyful space for creative people. By studying solitude, we can learn how to harness its benefits and shift the narrative away from it being something to avoid.

Q: You mentioned that people often associate solitude with loneliness or social isolation, how is solitude different from loneliness or social isolation?

A: Solitude, loneliness, and social isolation are conceptually and phenomenologically distinct experiences. Solitude simply refers to being alone, but it doesn’t carry any inherent emotional tone—it can be a neutral, positive, or negative experience depending on how it’s framed. Loneliness, on the other hand, is a negative emotional and cognitive state that arises when we perceive our social connections as falling short of our expectations or desires. Social isolation, meanwhile, often refers to an objective state—either in terms of space or time—where a person has limited access to others. While social isolation can lead to loneliness (and the two are correlated), it doesn’t always result in loneliness.

Prolonged solitude or being forced into solitude can sometimes turn into social isolation and loneliness, but that doesn’t mean solitude is inherently lonely or isolating. As a momentary state, and especially when it’s chosen, solitude can provide valuable time for personal reflection and emotional restoration. In contrast, loneliness and social isolation are more likely to have harmful effects on well-being.

Q: What have you found in your research about the emotional benefits of solitude?

A: Research from the Solitude Lab has shown that moments of solitude can help restore emotional balance, reduce psychological stress, and offer a break from external demands. We gathered this evidence through experimental studies, where we monitored participants' emotions before and after they spent either 15 or 30 minutes alone. In one study, we induced stress before their solitude experience by having them complete a public speaking task followed by a quick-thinking math exercise. After spending time in solitude, participants showed reductions in high-arousal emotions. This included not only positive emotions like excitement but also tense and anxious feelings, which decreased significantly. We refer to this as the “deactivation effect.”

In another study, we found that on days when people spent more time alone, they might have felt lonelier, but they also reported feeling less stressed and free from external pressures. These results suggest that while solitude can sometimes make us feel disconnected from others, it also has the unique potential to bring emotional relief and a sense of freedom from external demands.

Q: How can people get the most out of their time alone?

A: One of the most important things is to reframe how we think about solitude. Instead of seeing it as undesirable or as something to avoid or tolerate, we can view it as a valuable opportunity for rest and reflection. Being intentional with our time alone is key. Rather than automatically reaching for a phone or busying ourselves with tasks (which I myself have oftentimes been guilty of), we can use solitude for activities that calm and restore us, such as reading, taking a walk, or simply sitting quietly with our thoughts. For anyone who doesn’t usually spend time alone intentionally, I would recommend starting small by incorporating brief moments of solitude into your day and gradually build from there.

Q: Can solitude be harmful?

A: When I study solitude, I’m always mindful that it’s not a positive experience for everyone, even though it has momentary benefits for some. For certain individuals—especially those with pre-existing mental health conditions or those who feel solitude is forced upon them—it can lead to loneliness, negative rumination, or feelings of isolation. We also need to consider life circumstances where people may have little choice but to spend extended time alone, such as being homebound due to chronic illness. Recently, our lab completed data collection with first-time mothers, many of whom felt that spending a lot of time alone with their baby at home was something imposed on them, turning it into a lonely experience.

It’s important to approach solitude mindfully and ensure there is a support system in place. As I’ve mentioned before, excessive solitude can lead to social isolation, which can increase loneliness and contribute to mental health challenges. The key is to strike a balance—solitude should be voluntary and used in ways that support well-being, while also being aware of when it becomes harmful and knowing when to reach out for support.

Q: How do you see solitude fitting into modern life, where technology and constant connectivity are so pervasive?

A: Solitude in today’s world is more complex because we’re almost never truly alone, thanks to our devices. It’s possible to be physically alone but still connected to others through social media or messaging, which changes the nature of solitude. While technology offers many benefits, it can make it harder for us to experience genuine solitude—those moments where we sit with ourselves and reflect on our day without distraction. Of course, thinking alone isn’t for everyone, so it can be helpful to choose low-key activities like reading, gardening, or taking a nature walk. The key is to use that time to wind down rather than revving yourself up with emails or ticking off the next item on your to-do list.

I’ve personally found small ways to carve out quiet moments in my day. For example, I make it a point to wake up at least 30 minutes before my family to enjoy a quiet cup of coffee on the couch. It’s become a cherished routine, giving me a peaceful start to the day without immediately rushing into social chatter or tasks. This small act of creating space for solitude has been invaluable for my well-being, and I encourage others to find similar pockets of time for themselves. It doesn’t have to be grand—just a few moments to center yourself can make a big difference.