What Makes a Day Go from Humdrum to Truly Good? Researchers Have Answers
Ever wondered what transforms an ordinary day into something exceptional? Researchers from the University of Pennsylvania have delved into this question using data from the American Time Use Survey (ATUS), where thousands of Americans log their daily activities and rate their days. In a study published recently, Dunigan Folk and his team applied machine learning to identify which activities, and in what amounts, correlate with people reporting a good day.
The Key Ingredients for a Better Day
The findings highlight specific thresholds: socialising for 30 minutes to two hours, working up to six hours, exercising up to four hours, and spending five to six hours with family and friends are all positively linked to a good day. Beyond these limits, the benefits tend to plateau or even decline. Interestingly, no amount of housework or passive relaxation, such as watching TV, was associated with better-than-average days.
Folk cautions that these results do not imply causation. "We can't conclude that any of these activities causally lead to people having better days," he explains. He notes that choice plays a significant role—people who feel good might opt to socialise or exercise more. However, the research offers practical suggestions for enhancing daily life, such as prioritising active leisure over passive activities.
Putting the Formula to the Test: Three Writers' Experiences
To explore these insights, the Guardian invited three writers to adjust their schedules for a day, focusing on the recommended activities. Here's what they discovered.
Emma Joyce: A Gamechanger in Daily Routine
Emma Joyce, a freelancer and parent, embraced the challenge on a busy Thursday. After managing morning meltdowns with her three-year-old, she dedicated time to work and exercise. "Going for a walk-jog to the harbour was an instant dopamine hit," she shares. Despite the temptation to tackle housework, she avoided it, aligning with the study's findings. A spontaneous meet-up with friends at a pub provided the needed socialising, making her day feel productive and energising. Joyce reflects, "This could be a gamechanger," though she acknowledges the difficulty of repeating such a day regularly.
Sunil Badami: Finding Balance Amid Busyness
Sunil Badami, who often juggles work, chores, and caregiving, found the formula daunting but rewarding. He incorporated exercise by walking his dog while on work calls and visited the gym. Socialising included a farewell event and a birthday dinner with family and friends. "I felt like I spent the right amount of time with everyone," he says, noting that breaks between work improved his day. Badami realised his luck in having flexible work and cherished time with loved ones, vowing to continue striving for good days.
Doosie Morris: Embracing Intentionality by the Sea
Doosie Morris, housesitting during school holidays, focused on family time and socialising. A coastal walk with her partner and kids provided exercise and quality time, while an evening with an old friend over prosecco fulfilled the socialising component—though they exceeded the recommended two hours. Morris emphasises, "Getting your body moving improves any day," and highlights the value of limiting screens and embracing nature. She concludes that most days can be good with intentional efforts to move, connect, and avoid overworking.
Broader Implications for Daily Life
Folk hopes this research encourages people to reconsider their daily trade-offs. "One broader takeaway is that people would benefit from spending less time on passive leisure and more time on active leisure," he states. By being mindful of how time is allocated, individuals can potentially enhance their well-being and satisfaction. The writers' experiences underscore that while the formula isn't a one-size-fits-all solution, it offers a valuable blueprint for crafting better days through conscious choices and balanced activities.
