How satisfied are you with your life?
Big question!
Researchers have found that we need to feel three things regularly for a satisfying life:
- Achievement (recognition; sense of accomplishment)
- Meaningfulness (connection to something larger than ourselves)
- Joy in the moment (happiness; positive emotion)
Many successful working professionals report that they do pretty well on these first two areas, but it is Joy that seems to be experienced less often. Why is this?
Time is a challenge for many.
Research from Harvard Business School, based on a study of 1,500 alumni with full-time careers and families, sheds light on the challenge of time. These working professionals reported just over three hours a day for discretionary activities. While joy was more prevalent in free time than at work, the study found that life satisfaction is higher when free time is spent joyfully – regardless of how much free time one has.
The good news is that it’s possible to find more sparks of Joy in the limited leisure time you already have. Here are five research-backed strategies to help you make the most of your free moments:
- Engage with Others. Strong, meaningful relationships are the most powerful predictor of life satisfaction. The study found that shared experiences amplified joy. Engaging in any free-time activity with others almost always felt more enjoyable than doing it alone – even just watching TV together.
- Avoid Passive Pursuits. After a long day, it’s tempting to collapse onto the couch, but passive leisure like watching TV or scrolling social media can be a disservice. Research shows that active pursuits such as exercising, exploring hobbies, and volunteering bring more joy than passive ones.
- Follow Your Passion. Joy in free time comes when we let it remain free from obligations and societal expectations. Autonomy—making choices aligned with your personal values—is crucial for well-being. Pursuits that you find personally rewarding will boost your life satisfaction significantly.
- Diversify Your Activities. While following your passion is key, dedicating too much time to a single leisure pursuit can actually diminish its benefit. Variety, not depth, boosts happiness by preventing monotony and keeping experiences fresh.
- Protect the Time. Work often bleeds into free time, but overworking is linked to increased health problems and reduced well-being. Psychological detachment from work during off-hours improves well-being and job engagement. The study found that for every additional hour devoted to work, joy in life decreased, while using that hour for leisure increased happiness.
You don’t need to find more hours in the day to create a more satisfying life. By prioritizing variety, seeking social and active experiences, and protecting your personal passions, you can find more sparks of joy in the limited leisure time you already have.
*Ideas for this blog taken from: Perlow, L., Menster, S., & Affinito, S. J. “How the Busiest Find Joy,” Harvard Business Review, July-August 2025.
