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

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Many people underestimate their available free time. Experts suggest five science-backed methods—tracking, planning, optimizing work, and more—to help you find and use your time more effectively. These approaches can lead to increased happiness and reduced stress.

Research indicates that most people have more free time than they realize, and applying five science-backed strategies can help unlock it. Time management expert Laura Vanderkam emphasizes tracking, planning, and optimizing daily routines to increase perceived and actual free time, which can improve well-being and reduce stress.

Vanderkam, who has tracked her own time since 2015, recommends starting with a week-long time log to see where hours are spent. Her studies show that people often work fewer hours than they believe, revealing hidden free time. She advises conducting weekly planning sessions to align activities with personal priorities across career, relationships, and self-care, avoiding overstuffing schedules.

Further, Vanderkam suggests making important work tasks a priority early in the day, and intentionally scheduling breaks and social interactions to improve work satisfaction. These small adjustments can make hours feel less like dead time and more fulfilling, according to recent research.

Why It Matters

Understanding and redistributing time can significantly impact mental health, happiness, and productivity. Many individuals feel overwhelmed because they underestimate their available free time; these strategies can help change that perception, leading to more balanced lives and reduced stress.

Background

Despite the common narrative of busyness, Americans work fewer hours than previous generations, yet still report feeling overwhelmed. Recent studies and Vanderkam’s own research challenge the idea that time is scarce, showing instead that awareness and intentional management can reveal hidden hours.

“Everybody has some discretionary time, even if it’s not as much as they want.”

— Laura Vanderkam

“A time log will almost universally show that we are working fewer hours than we think.”

— Laura Vanderkam

What Remains Unclear

While these methods are supported by recent studies and Vanderkam’s experience, individual results may vary. The long-term impact of these strategies on stress and happiness is still being studied, and some people may find it more challenging to implement them consistently.

What’s Next

Next steps include applying these strategies over a month to assess their impact, and further research into how different lifestyles adapt to these approaches. Vanderkam plans to continue promoting these methods through her book and workshops, while researchers explore their broader effects.

Key Questions

Can tracking my time really help me find more free time?

Yes. Studies and Vanderkam’s experience show that tracking reveals hidden hours and helps identify time-wasting activities, making it easier to reorganize your schedule effectively.

What if I don’t have time to plan my week?

Even a brief weekly review takes only a few minutes and can significantly improve your awareness of how you spend your time, leading to better prioritization.

Are these strategies suitable for everyone?

Most people can benefit, but individual circumstances vary. Adjustments may be needed based on personal responsibilities and lifestyle, and some may find certain methods more effective than others.

Will these methods reduce my workload or stress?

They are designed to increase awareness and intentionality, which can lead to reduced stress and a greater sense of control, though they are not a substitute for addressing underlying workload issues.