7 Ways To Spend Your Time To Maximize Your Happiness

by Tracy Brower, PhD

Reprinted with authors permission, tracybrower.com

Happiness can be elusive. Many people are stressed and struggling. But it’s possible to plan your weeks and invest your time so you can maximize happiness—and thrive.

How you spend your time is—after all—how you spend your life, so the choices you make have an impact on you, but also on those around you. Because happiness has a spillover effect. When you’re happier at work, you’ll experience more joy outside of work. And the reverse is true: When you’re happier outside of work, you’ll perceive greater joy within work as well. It’s all about how you spend your moments, your days, and your weeks.

People Are Stressed

Unfortunately, many people aren’t spending time in the ways that bring them satisfaction or fulfillment. In fact, 45% of people feel stressed, 36% feel scared or depressed, and 25% feel demotivated, according to a study by Clarify Capital. In addition, Muse found 38%-44% of people experience feelings of overwork, burnout, underappreciation, lack of joy, or lack of satisfaction.

There are common myths that get in the way of happiness. For example, it’s a myth that you should be happy all the time, every moment. In reality, you’ll have days when you feel great and others when you don’t—and that’s normal and okay. It’s possible to have an overall sense of contentment even when you have a down day now and then.

In addition, people tend to believe that if they make good choices—for example in their work, where they live, or who they choose as a partner—then all will be well. But again, happiness isn’t constant. There will be things you love about your job and things you don’t. You’ll appreciate a lot about your partner, but some things will annoy you. Choosing well doesn’t mean choosing perfectly because no situation is without flaws. The key is to choose the set of conditions (both the good and the bad) which is best aligned with what’s most important to you.

The Value of Leisure Time

Spending your time on things you enjoy is good for you. Research published in the Journal of Personality and Social Psychology found that when people spent time in leisure pursuits, they increased their wellbeing. And creative activities, especially, are linked with happiness, according to a study appearing in the British Journal of Clinical Psychology.

Interestingly, new research using time-study data by Solitaire Bliss found the states where people spent the most time on leisure activities were Vermont with an average of 4.66 hours per day and North Dakota with an average of 3.91 hours per day. Idaho spent the least amount of time on leisure with 1.98 hours per day and Tennessee spent 2.26 hours per day.

But keep in mind, you may not have time for leisure every day, and it’s more important to have leisure time built into the time horizon of weeks or months. Some days will be busy with work and family responsibilities, so you may not have the opportunity for your painting or knitting or reading. Other days you may have more time for fun or relaxing things. Remove the pressure to ensure leisure time every day—and embrace the ebbs and flows of life.

Dimensionality and Connections

Also consider how many activities you do. When you spend your time in a greater variety of activities which you enjoy and which give you meaning, you’re more likely to feel joy. And when they’re aligned, you also boost happiness. For example, you may especially love photography and you take photos of family members, but you also love to snap pics of nature while you’re walking. In addition, you are the selfappointed picture-taker when your team at work has events. This is called dimensionality, when you have a variety of pursuits which provide meaning, and when they build on each other.

When you think of how you spend your time, also avoid keeping work responsibilities and leisure activities in separate mental containers. It’s helpful to think of the sources of happiness and how they can be part of both your life at work and your life outside of work. For example, getting outside in nature is correlated with positive feelings. Consider how you could take a walk outside with a colleague instead of meeting in a conference room. Or volunteering is a contributor to happiness, so you could schedule a volunteer day with your colleagues.

Of course, you need time away from work engaged in purely leisure activities, but when you can build in overlap, it is also a source of joy.

Joyful Time

You can create the conditions for happiness by being intentional about how you spend your time. Here are the seven best bets for fostering fulfillment.

#1 – Work

The trends about quiet quitting and the talent revolution are glorifying a less-is-more approach to work. And too much work can indeed be damaging. But work is also an important part of life. It’s a venue for expressing your talents and contributing to others around you. All work matters, no matter what it is. So, remind yourself of all you accomplish through your job, and the difference it makes to your colleagues, customers, and to your family.

The Solitaire Bliss study found the sates where people work the most were Rhode Island (average of 10.24 hours per day) and Oklahoma (9.92 hours). And the states with the least work hours per day were Connecticut (7.08) and Vermont (7.13).

But beware assuming that less work is best. Time working subscribes to the Goldilocks rule. You want to spend enough time working that you are making a contribution and expressing your talents, but not so much that you’re burned out. This right balance can be different for everyone.

#2 – Give

Another sure path to happiness is giving of yourself— investing in others and your community. Happiness is correlated with generosity. And research has found when you’re kind to others, you have a reduced chance of experiencing depression and anxiety and a greater chance of all kinds of wellbeing from physical and cognitive to emotional. Kindness has such a large impact because it helps you feel more connected and it’s a healthy distraction from your own problems.

Spending your time volunteering is also great for your sense of community and expanding your network of relationships. And being generous with your time or your talent also gives you a greater sense of meaning, according to a study by The Ascent. It also helps you to feel more satisfied with your life, your career, and the organization you work for.

#3 - Sleep

Another key way to find happiness is by ensuring you’re refreshing and renewing through sleep. Unfortunately, only one third of people get enough sleep, according to the CDC. But sleep is critical to innovation, based on a study at the University of Oregon.

And researchers at Bar-Ilan University discovered why sleep is so important: During normal day-to-day activities, DNA sustains damage, and during sleep DNA is repaired by neural processes. Sleep is therefore critical to brain function and to avoid health problems such as heart disease, obesity, diabetes, high blood pressure, and depression.

#4 – Get Outside

Time in nature is also correlated with happiness. An analysis of 301 studies across 62 countries found nature increases wellbeing and a sense of joy as well as your cognition, creativity, communication, and the quality of our relationships. It can help you to reflect and give you a sense of renewal and inspiration.

#5 – Exercise

Another sure way to achieve happiness is through exercise which contributes to reduced depression and anxiety and increases energy levels and physical capabilities to do other things you’ll enjoy.

#6 – Learn

When you spend your time learning something new, you will also contribute to your happiness. Sweating— literally or figuratively—is very good for our level of joy because you’re pushing yourself, extending your capabilities, finding new solutions and discovering how much you can do. Multiple studies prove a link between learning and happiness. Curiosity, in particular, is beneficial because it contributes to openness and fulfillment.

#7 – Socialize

And one of the very best ways to spend your time is connecting and socializing. People crave belonging and research has found having one or two close fiends is more impactful for health outcomes (ex. Diabetes, depression, dementia, and more) than smoking, diet, or exercise.

So be intentional abut reaching out to friends, scheduling time to connect, and making the effort to be present with others. If you’re an introvert, you may need less time with others, and fewer numbers of friends, but connection is still fundamental to your wellbeing.

Do What You Love

As you’re thinking of how you spend your time, also plan to spend it your way. People will give you advice about the best ways to relax, recharge, or rejuvenate. But you know what is best—in terms of the activities you choose, who you choose to do them with, and your right mix of work and leisure.

Spend time in the ways that serve your family, your colleagues, your community, and yourself—when you do, they’ll be better for it and so will you.

Tracy Brower, PhD, is a sociologist focused on work-life happiness and fulfillment. She works for Steelcase, and is the author of two books, The Secrets to Happiness at Work and Bring Work to Life by Bringing Life to Work