Proper use of time

 

Proper use of time

Time is the most democratic resource on Earth—every person has the same 24 hours a day. Yet, some individuals consistently excel, achieve their goals, maintain good health, and enjoy meaningful relationships, while others struggle with stress, procrastination, and burnout. What makes the difference? It frequently boils down to how well they manage their time.

Why Time Management Matters

Effective time use is not just about checking items off a to-do list. It directly impacts mental health, job satisfaction, physical well-being, and even lifespan.

Mastering Time Management

A 2021 study published in Nature Human Behaviour found that how individuals perceive and manage time significantly influences their happiness. People who feel in control of their time report higher life satisfaction and lower stress levels [1].

Another study from the Journal of Occupational Health Psychology noted that poor time management contributes to chronic stress, burnout, and reduced performance in both academic and professional settings [2].

Poor time management

Common Time Wasters and Their Costs

Before diving into time-optimizing strategies, let’s examine the hidden enemies of time:

1. Multitasking

Despite being glorified, multitasking reduces productivity by up to 40%, according to research from Stanford University. It also impairs cognitive control and memory retention [3].

2. Procrastination

A 2013 meta-analysis in Psychological Bulletin concluded that procrastination is strongly linked with poorer mental health, including anxiety and depression [4]. Delaying tasks doesn’t free up time—it multiplies stress.

3. Digital Distractions

The average person checks their smartphone 96 times a day (once every 10–12 minutes) [5]. Constant digital interruptions fragment attention, making deep work and focus difficult.

4. Lack of Prioritization

A full schedule isn’t always a productive one. Without prioritization, low-value tasks can consume your energy, leaving little time for what truly matters.

The Psychology of Time Perception

Understanding how we perceive time is crucial. Age, emotional state, and task engagement are just a few of the variables that affect how subjectively people perceive time.

According to a 2020 review in Frontiers in Psychology, people who engage in meaningful activities experience a “slower” and more fulfilling sense of time, while those stuck in repetitive, stressful routines feel time slipping away [6].

Science-Backed Strategies for the Proper Use of Time

1.  Adopt the Pomodoro Technique

The Pomodoro Technique, developed by Francesco Cirillo, involves working in 25-minute focused intervals followed by 5-minute breaks.

A study in Cognition journal found that such structured intervals boost focus and reduce mental fatigue, especially during cognitively demanding tasks [8].

Tip: Use apps like Focus Booster or TomatoTimer to stay on track.

2. Time Block Your Day

Time blocking involves assigning specific chunks of time for different activities.

According to Cal Newport, author of Deep Work, time blocking enhances productivity by creating “bounded periods of concentration,” enabling deep, creative work that shallow multitasking can't match [9].

3. Schedule Breaks and Downtime

Neuroscience shows that breaks are essential for memory consolidation and decision-making. The brain’s default mode network, active during rest, plays a critical role in creativity and problem-solving [10].

Practical Advice:

• Take a 5–10 minute break every hour.

• Use longer breaks (30–60 mins) for meals, walking, or meditation.

4. Track and Audit Your Time

You can’t manage what you don’t measure. Time-tracking tools like RescueTime, Toggl, or even a paper journal can help identify time drains and adjust habits.

A study in The Journal of Applied Psychology showed that people who kept daily logs of their time usage made better decisions and improved productivity by 15–25% [11].

5. Align Time Use with Core Values

When people spend time on what aligns with their values—such as family, learning, or health—they report higher happiness and fewer regrets.

A longitudinal study published in The Journal of Positive Psychology found that time spent on value-based activities correlates strongly with emotional well-being and fulfillment [12].

Tip: List your top 5 life priorities. Does your schedule reflect them?

6. Learn to Say “No”

Saying “yes” to everything is the quickest path to burnout. Psychologist Dr. Susan David notes that people with “emotional agility” can gracefully decline tasks that don’t align with their goals, preserving time for what matters [13].

7. Wake Up Early (But Sleep Enough)

Early risers often have more uninterrupted time for deep work. However, sleep deprivation reduces productivity, creativity, and decision-making ability.

According to the American Academy of Sleep Medicine, adults need at least 7 hours of sleep per night to function optimally [14].

Morning Routine Ideas:

• 15 minutes of exercise

• 10 minutes of mindfulness or journaling

• 30–60 minutes of focused work before distractions arise

8. Declutter Your Environment

Environmental clutter causes cognitive overload, reducing productivity. A 2011 study in The Journal of Neuroscience revealed that physical clutter competes for your attention and overloads your working memory [15].

Tip: Keep your workspace minimal and organized.

9. Review and Reflect Weekly

Set aside 30 minutes weekly to:

• Review what you accomplished

• Identify time leaks

• Adjust your upcoming week’s schedule

Reflection improves self-awareness and helps course-correct before time mismanagement becomes a pattern.

How Time Management Enhances Life Quality

Effective time management promotes life balance, which is critical for both physical and emotional well-being. Some benefits include:

• Better Relationships: You make time for loved ones.

• Increased Income: Efficient people are often more productive and valued in the workplace.

• Personal Growth: Time management creates space for hobbies, learning, and self-care.

• Reduced Stress: Knowing you’re in control of your time reduces anxiety and improves resilience.

Final Thoughts: Time as an Investment, Not a Resource

Time is not just something we spend—it’s something we invest. Like money, it can be wasted, spent wisely, or used to generate value. The proper use of time is not about squeezing every second out of the day. Instead, it’s about conscious, value-aligned choices that promote balance, purpose, and growth.

By implementing the strategies above—rooted in neuroscience, psychology, and productivity research—you can take control of your schedule, accomplish more with less stress, and create a more meaningful life.

References

1. Whillans, A. V., et al. (2021). Valuing time over money is associated with greater happiness. Nature Human Behaviour. 

2. Claessens, B. J., et al. (2007). A review of the time management literature. Journal of Occupational Health Psychology, 12(3), 207–225.

3. Ophir, E., et al. (2009). Cognitive control in media multitaskers. Proceedings of the National Academy of Sciences, 106(37), 15583–15587.

4. Sirois, F. M., et al. (2013). Procrastination and mental health: A meta-analytic review. Psychological Bulletin, 140(2), 477–510.

5. Asurion (2019). Survey: Americans check phones 96 times a day. 

6. Droit-Volet, S., et al. (2020). Time and emotion: A review. Frontiers in Psychology, 11, 223.

7. Covey, S. R. (2004). The 7 Habits of Highly Effective People. Free Press.

8. Ralph, B. C., & Smilek, D. (2017). The effects of boredom on creativity: Exploring the link between mind wandering and creative performance. Cognition, 166, 161–167.

9. Newport, C. (2016). Deep Work: Rules for Focused Success in a Distracted World. Grand Central Publishing.

10. Raichle, M. E. (2015). The brain's default mode network. Annual Review of Neuroscience, 38, 433–447.

11. Macan, T. H. (1994). Time management: Test of a process model. The Journal of Applied Psychology, 79(3), 381–391.

12. Steger, M. F., et al. (2006). Meaning in life and life satisfaction. The Journal of Positive Psychology, 1(1), 43–52.

13. David, S. (2016). Emotional Agility. Penguin.

14. Watson, N. F., et al. (2015). Recommended amount of sleep for a healthy adult. Sleep Health, 1(1), 40–43.

15. McMains, S., & Kastner, S. (2011). Interactions of top-down and bottom-up mechanisms in human visual cortex. The Journal of Neuroscience, 31(2), 587–597.