Spending time alone can be good for your health, but the type of solitude matters.

A new study from Oregon State University suggests that less intense forms of solitude—like reading in a café or listening to music during your commute—may offer more benefits than complete isolation, such as hiking alone in a remote forest or spending time in a secluded cabin.

The findings, published in PLOS One, reveal that solitude can play an important role in building social connectedness, which is crucial for overall health.

Strong social connections are linked to longer lifespans, better mental health, and lower risks of major illnesses like heart disease and dementia, according to the U.S. Centers for Disease Control and Prevention.

Researchers Morgan Quinn Ross from Oregon State University and Scott Campbell from Ohio State University surveyed nearly 900 adults in the United States.

They found that less complete forms of solitude—when people are still somewhat connected to others or media—can restore energy and help maintain a feeling of connection.

Examples include playing a phone game, watching a movie alone, or even working on a project in a café.

On the other hand, intense solitude, where there’s no interaction with people or media, was less effective at restoring energy and fostering connectedness.

For example, driving alone in the desert or writing in a remote cabin often left people feeling more drained and isolated.

The study built a framework to understand solitude. At one end is “base solitude,” which involves no interaction with people.

At the other is “total solitude,” where a person is completely inaccessible to others and doesn’t engage with media. Researchers explored how solitude can balance two needs: restoring energy and feeling connected to others.

Ross explained that social interaction, while necessary for connection, can drain energy. Many believe solitude works as a simple way to recharge that energy.

However, the study found that intense solitude doesn’t fully restore energy and can actually decrease feelings of connection. In contrast, less intense solitude helps people recharge while maintaining a sense of belonging.

The study also showed that a person’s attitude toward solitude affects how beneficial it is. If someone chooses solitude with a positive mindset—seeing it as a way to recharge and knowing they can reconnect with others later—it’s likely to make them feel better. But if someone avoids social interaction because of a negative attitude, such as not wanting to talk to people, solitude may leave them feeling worse.

Interestingly, these findings applied to both extroverts and introverts. The key is to approach solitude constructively.

To make the most of alone time, try seeking out mild forms of solitude. Spend time reading in a public place, listening to music, or doing a solo activity where others are nearby.

Approach solitude with a positive attitude, and plan to reconnect with others later. Striking the right balance can help you feel refreshed and more socially connected.

If you care about mental health, please read studies about how dairy foods may influence depression risk, and 6 foods you can eat to improve mental health.

For more mental health information, please see recent studies about top foods to tame your stress, and Omega-3 fats may help reduce depression.