You have more time than you think. Here are 5 science-backed ways to find it

Time management expert Laura Vanderkam has identified five science-backed strategies to help individuals realize they have more discretionary time than they think, enabling better life balance and productivity.

Vanderkam emphasizes that most people underestimate their available free time due to misconceptions and poor tracking. Her first recommendation is to track your weekly activities in detail, which often reveals more free time than expected. She reports that in her 2023 challenge, participants found they worked fewer hours and had more leisure than they believed.

Her second strategy involves conducting weekly planning sessions to allocate time intentionally, focusing on priorities in work, relationships, and personal well-being. Vanderkam advocates for managing time like a well-organized circus, where planning enhances the sense of control and enjoyment.

Third, she recommends optimizing work routines by doing high-priority tasks early, scheduling meaningful breaks, and deepening work relationships. These small adjustments can make work hours feel less burdensome and increase overall satisfaction without extending work hours.

Why It Matters

This approach matters because it challenges the common perception that people are too busy to find extra time for themselves. By revealing that most have more discretionary hours than they realize, it offers a pathway to improved well-being, work-life balance, and personal fulfillment. It also provides practical, evidence-based methods to better manage daily routines.

Background

Research shows that Americans work fewer hours than their ancestors but often feel busier due to poor time awareness and management. Vanderkam’s methods build on this understanding, emphasizing the importance of tracking and planning to unlock hidden free time. Her work is part of a broader movement toward intentional living and productivity optimization.

“Everybody has some discretionary time, even if it’s not as much as they want. I can’t promise it’s time well spent, but I can promise it’s there.”

— Laura Vanderkam

“A time log will almost universally show that we are often telling ourselves catastrophic stories about how we’re working around the clock, that we have no time for ourselves.”

— Laura Vanderkam

What Remains Unclear

It is not yet clear how these strategies perform across diverse populations or in different cultural contexts. Further longitudinal studies are needed to assess long-term effectiveness.

What’s Next

Vanderkam plans to continue promoting these methods through her book and workshops. Further research may explore how these strategies can be tailored for specific groups or integrated into organizational practices.

Key Questions

How can I start tracking my time effectively?

You can use simple tools like spreadsheets or dedicated apps to log your activities in 30-minute segments over a week. The goal is to increase awareness of how you actually spend your hours.

Will planning weekly really make a difference?

Yes, regular planning helps you allocate your time intentionally, prioritize what matters most, and reduce feelings of chaos or overwhelm.

Can these methods work for busy professionals?

Most likely, as the strategies focus on small adjustments that can be integrated into any routine, regardless of workload.

Is there evidence these techniques improve happiness?

Studies suggest that intentionally managing your time and treating weekends like special occasions can increase happiness and satisfaction.