Is free time bad?

Feb 24, 2024

Psychology

Today's Topic: Is free time bad?

If you’re career-driven, chances are you’ve felt guilty for not constantly working (shoutout the grindset mindset).

But, science says we need free time - and we’re healthier for it.

2-5 hours of free time per day is optimal

A 2021 study of over 20,000 Americans found that people have improved well-being when they have 2-5 hours of “discretionary time” per day. [1]

Discretionary time is defined as “the amount of time one spends on activities that are pleasurable or intrinsically rewarding”.

Too much free time makes people feel unproductive and purposeless, but too little makes them depressed.

How the time is used is key

The same study showed that when people felt as though their free time was used in a meaningful way (socializing, exercising, hobbies) no amount of free time made individuals feel bad.

Free time lets us be more creative at work

People who spend their free time participating in a wide range of activities are shown to be more creative. [2]

Those who are more creative have better performance-based results in the workplace. [3]

Having a purpose matters

Back to our first study, having a purpose to work towards in your free time is important to feel the gratification we want.

So a sense of direction or goals makes a difference. And it can be as simple as “I want to spend time with my kids”.

In a 13,000-person 8-year study, having a strong purpose was associated with a lowered risk of death.[4]

Spending our free time on purpose will make us happier and healthier.

Don’t quantify your purpose

Volunteering is a great purpose.

But one study found that individuals only felt fulfillment from volunteering when they didn’t compare it to the money they could have made working those same hours. [5]

Easier said than done, but don’t think about how much money you could have made in your free time.

To recap:

We need 2-5 hours of free time per day to be happy
We’re happier when that time is spent “productively” (exercise, socializing)
We’re more creative when we have free time
Having a purpose makes our free time more enjoyable and reduces mortality
Thinking about the opportunity cost of free time erases the benefits.

The Haul

Rapamycin has few negative effects — The longevity world loves this drug for its positive effects on “slowing aging”. A systematic review showed some positive and few negative effects of the drug. [6]

Why it matters: Studies highlighting positive effects are great, but demonstrating few negative effects is crucial for further drug development based on medicine’s core facet of “do no harm”. Positive impact on systems in the green, negative impact in the orange/red.

A new dementia biomarker extends predictions to 10 years before diagnosis [7]

Why it matters: We have prevention methods for dementia and protocols to reduce the impact of the disease. If an individual can be flagged 10 years before diagnosis, they can prepare sooner and better.
Heart regeneration — The Texas Heart Institute has released a study claiming they’re beginning to understand the genomics behind heart regeneration after a heart attack. [8]

Why it matters: Heart disease is the leading cause of death and adult hearts cannot heal themselves. This study sheds light on what the potential process of regeneration could look like.