For many professionals, free time is limited. But Harvard Business Review reports that how it’s used turns out to matter more than how much of it there is. While achievement and meaning often come from work and family, joy—the third ingredient in a satisfying life—is often overlooked. 

Research conducted by authors Leslie A. Perlow, Sari Mentser, and Salvatore J. Affinito, found that nearly 2,000 busy professionals, participants averaged 26 hours of weekly free time. Most of it was eaten up by low-joy activities. Only about an hour a day was actually spent in ways that brought happiness.

But not all free time is created equal. Those who reported the most joy had some things in common. They shared experiences with others. They prioritized active over passive pursuits. They followed personal passions, even if it didn’t look impressive on paper. They mixed up their activities instead of overcommitting to one. And they protected their time, setting clear boundaries to keep work from taking over. 

As one participant put it, “Before, I never made room for fun because I thought it was a distraction from my goals.” After being laid off, she began using her time differently: long runs, unhurried family dinners, baking, etc. She now schedules regular leisure time and says it’s made her better at her job. 

The research revealed that even a small shift in how professionals use their time can create a ripple effect, making them more fulfilled, resilient, and effective across all parts of their lives.