Recognize that time is a precious resource that accumulates to form your life; consciously invest it in activities that lead to fulfillment rather than just letting it pass.
Track how you spend your time throughout the day and rate your happiness during each activity to identify what makes you feel positive and what constitutes ‘sand’ (less fulfilling time sinks like email or social media).
Strive to have between two and five hours of discretionary time daily, as less than two hours is linked to less happiness and more than five hours is associated with decreased life satisfaction.
Actively shape your existing job to increase satisfaction by redirecting your time towards more worthwhile tasks and reframing your perception of current tasks to find greater meaning.
To find deeper meaning in your work, state your job, then repeatedly ask ‘why is that important?’ (at least five times) to uncover your core motivations, which can help reframe tasks and guide decisions on what projects to pursue or decline.
Actively seek out and prioritize activities that involve connecting with other people, especially family and friends, as these are consistently associated with the most positive emotions.
Increase closeness and connection with friends by engaging in self-disclosure, sharing your experiences, and actively listening to theirs, using progressively more personal questions like those in the Relationship Closeness Induction Task.
Make an effort to find and develop friendships at work, as having a best friend at work is strongly correlated with increased engagement, performance, and overall job and life satisfaction.
Pair an activity you find unfun (like exercise, chores, or commuting) with an activity you enjoy (like listening to a podcast or watching a show) to make the less enjoyable task more appealing and increase your motivation to do it.
Be aware that activities like commuting, certain work tasks (e.g., email), and housework are often associated with negative emotions; identify ways to minimize or reframe these activities.
Regardless of how busy your life feels, always ensure you make time for social connection, such as having a beer with a friend, as it’s a fundamental part of a fulfilling life.