It can often be difficult – or impossible – to fit everything we feel we “need” to do into 24 hours. There’s the eight hours of sleep we’re recommended. The 30 minutes of exercise. The eight hours of work, plus the commute. Cooking the homemade family dinner. Housework, washing, gardening, studying.

Time with family and friends, relaxing, meditating: even these so-called soothing activities can feel like they’re being crammed in, so we can tick them off our list.

And what many of us wind up doing is deciding it’s all too much to even attempt so we spend hours scrolling on our phones in our spare time. Then we feel guilty for “wasting” time.

But now, intriguingly, scientists at the University of British Columbia have discovered the formula for the “perfect” 24 hours. To do this, they analysed data from the ‘American Time Use Survey’ 2013 and 2021, which gathered detailed information about how Americans spend their time. This included things like exercising, working and screen time.

Delving deeper into the data, they then explored what had been identified by participants as “better than a typical day”, and measured how much time was spent on which activity.

This helped them uncover the granular detail for what turns a bad day into an okay day, and what tips an okay day into “good day” territory.

According to the research, the way we structure our day makes all the difference to its outcomes

Their formula for perfection is:

  • Six hours of quality time with family
  • Two hours with friends
  • A six-hour workday with a 15-minute commute
  • Two hours of exercise
  • One hour (max) of screen time

Interestingly, the Guardian points out that little of this time is given to relaxation, because according to the study, “Time spent relaxing was always negatively associated with having a good day.” Something which researchers attributed to the connection between “relaxing” and watching TV.

Finding realistic ways to achieve a “perfectly balanced” day is possible

Six hours of quality time

Spending six hours of quality time with family is a lovely idea. But if you live alone or your family is far-flung, it could be easier said than done. Equally, “quality time” will mean different things to different family members.

To you, it could mean all going out for a walk or eating dinner together. For teenagers, it’s likely to mean screen-related activities. And for small children, it’s often about play and attention from adults.

While a full six hours a day might not be realistic, there are variants you could look at. Perhaps each day, members of your household can choose an activity you do together, for example.

If you live alone, could you arrange an online chat with family where you all focus on the same activity? Harking back to the days of the pandemic, things like a quiz or game is a good idea to get everyone involved.

Two hours with friends

In the same way, two hours a day with friends might sound like a wonderful indulgence, rather than a practical everyday activity. Good times with people we love is one of the most rewarding ways to spend our free time, so it’s worth putting in the effort.

If you have local friends, even a weekly walk can keep you in regular contact. Consider if there are any old friends you could reconnect with, too. Or any that you’ve been meaning to contact for ages but haven’t quite got round to.

It’s a small effort upfront, but the benefits could be many and bountiful.

Your working day

The six-hour workday is an interesting concept. For most of us, eight hours is the standard so persuading your employer might be difficult.

The research revealed that working beyond six hours is unlikely to be productive, but this is where applying the science is tricky in the real world. If you have control over your working hours, you could look at whether you’ll work smarter in a shorter day.

The research also suggested a short commute is beneficial. But, in reality, you need to go where the work is.

If you work remotely or are self-employed, try going for a short walk before you start your working day to get you out of the house for a short while. You could do the same at the end of the day, marking the end of work and the start of leisure time – which is easily blurred when you work from home.

Two hours exercise

Exercising for two hours might feel like nothing for some, while others rarely do this in a week.

Again, it’s about skewing the science to fit around your practical abilities. If you’re not very mobile, try introducing shorter walks and gentle activity, even if it’s just getting up every hour or so and walking around your living room or garden.

Look at how you could build exercise into seeing your friends, such as walking, hiking, swimming or sports.

One hour of screen time

Finally, one hour of screen time. Maximum. This includes watching television, so it isn’t really very long at all. The research found that more screen time had an adverse effect on the “good day” factor, actually proving detrimental in long periods.

Try setting up a screen time monitor on your phone and finding other activities to replace endless scrolling – reading before bed, for example, instead of checking social media. Even if you’re unsure, it’s worth a try for a short while to see whether reducing your reliance on a screen could actually boost your happiness.

While creating the level of balance suggested by the research might be a bridge too far for your everyday life, you can still use the formula as a blueprint.

Try to commit more of your time to family and friends, work productively for shorter hours (if possible), exercise a little every day, and keep your screen time to a minimum.

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Please note

This article is for general information only and does not constitute advice. The information is aimed at retail clients only.

All information is correct at the time of writing and is subject to change in the future.