Purposeful Leisure

It's Monday morning again. You're sluggish, unmotivated, and already longing for the weekend. Like the vast majority of Americans, you likely spend your free time trying to recover, perhaps by binging shows, scrolling through social media, or catching up on sleep. Yet, when the new workweek arrives, that hoped-for feeling of being refreshed often remains elusive. This leads to a common question: Is passive rest truly the most effective way to recharge, or are there better strategies to feel more energized and motivated when a new Monday rolls around?

While seemingly relaxing, activities like prolonged screen time or simply being sedentary may not adequately restore the mental and physical resources depleted by a demanding work week. Experts suggest that true recovery often involves more than just the absence of work. Engaging in alternative forms of rest and activities can play a crucial role in boosting energy levels and improving overall well-being, potentially offering a more effective antidote to that persistent Monday morning slump. 

The answer, research emphatically shows, is “yes.” For several years, there has been a study of “leisure crafting”—a proactive approach to free time that prioritizes goal-setting, human connection, learning, and personal development. Studies demonstrate that this method not only boosts well-being, mental health, and overall life satisfaction but also enhances work performance and protects against burnout—all without requiring more time than passive leisure. It’s simply a matter of shifting your focus.

What exactly is leisure crafting? It's not about changing what you do in your downtime, but rather how you do it. It's about adding a layer of intention and a focus on personal growth to the activities you already enjoy. Think of it as structuring your leisure so that it helps you: work towards personal goals, connect with others, and learn something new or develop a skill. While these are general ideas, they can manifest in many different ways.

As an example, if you love being active outdoors, you might set a goal to run a half marathon. To support this, you could run on your own a few times a week and also join a local running group for a weekly half-hour run in the park. This not only improves your running but also connects you with other runners and gets you outside.

Similarly, if you're a movie buff, instead of just scrolling through streaming services, you might decide to watch one of the British Film Institute's 100 greatest films each week and share your thoughts in a short review on Letterboxd, engaging your critical thinking and connecting with other film enthusiasts.

Or consider a fantasy football fan who decides to go beyond the usual by taking a negotiation workshop to get better at trades and learning about predictive modeling to make smarter decisions about their team.

But is this more intentional approach really better than just kicking back and relaxing? Here’s what has been discovered.

To rigorously evaluate the impact of leisure crafting versus passive leisure and a non-intentional approach, a study was conducted within 11 field studies that involved over 2,400 working professionals. Participants detailed their leisure activities and the mindset they adopted during that time. They also completed assessments measuring their energy levels, moods, and overall well-being. The results were compelling. Individuals who engaged in leisure crafting reported significantly higher energy levels, more positive moods, and greater overall well-being compared to those primarily engaging in passive leisure. Additionally, leisure crafting correlates with stronger feelings of personal autonomy, competence, and social connection—all key drivers of well-being. Participants who approached their leisure with intention were also more likely to report a life that felt meaningful, engaging, and fulfilling.

Beyond its positive impact on personal well-being, research revealed that a growth-oriented approach to leisure also cultivates significant work-related advantages. Across our studies, individuals who engaged in leisure crafting reported higher levels of work engagement, creativity, and performance. Notably, they also derived a greater sense of meaning from their work compared to those who did not actively craft their leisure time.

Unlike unstructured or passive leisure, which often falls short in terms of restoration and personal growth, the inherent growth orientation of leisure crafting can generate positive spillover effects into any sphere, leading individuals to feel more invested in and perform better at school as well as their jobs.

Consider these actionable steps: 

Identify activities that energize you. 

Often, work-life balance advice steers us toward specific "right" leisure activities like meditation, exercise, or structured hobbies. Research suggests that the power lies not in the activity itself, but in how you engage with it. Applying the right approach to your existing pastimes—whether it's gaming, cooking, or spending time with friends—can yield restorative benefits that positively influence your work.

Forget about finding the "right" goals for the "right" activities. Instead, focus on setting achievable goals for activities you already love and that genuinely energize you.

If television is your go-to, delve into what you value about it. Is it the social connection from discussing shows with others? How can you intentionally nurture this aspect? Maybe starting a monthly watch club with friends, where you explore new genres or critically acclaimed series together, can expand your interests while strengthening your social ties.

Be specific. 

The key isn't the ambition of your goals, but your consistent effort towards them. Broad goals (for example, "I want to improve my baking skills") can be challenging to maintain. Focus on establishing tangible, trackable goals (like, "Each week, I will bake a new type of bread from the 'Bread Baker's Apprentice' cookbook").

Before you begin, take some time to structure your goal. Consider: What is a realistic time commitment for me? Do I prefer a larger goal (like learning a new language) broken down into smaller, actionable steps (like completing one Duolingo lesson daily)? Which days will I dedicate to this? What will signify "success" for me in this endeavor?

While self-development in leisure might seem like it requires significant time investment, even minor, intentional changes (e.g., deciding to learn three new vocabulary words each day or actively contributing to an online community related to your hobby) can be effective. The crucial thing is to avoid making your leisure pursuits so rigorous that they contribute to overall burnout. Start with achievable goals that fit comfortably into your life.

For more ideas, listen to this from How to Build a Happy Life on becoming purposeful with free time:

Hold yourself accountable and be willing to adjust. 

Consider setting timeframes and journaling as helpful ways to monitor your progress toward your goals, allowing you to reflect on successes and setbacks. Looking back through your journal can also be a great source of inspiration during periods of slow progress. Witnessing how small steps have led to larger accomplishments can reignite your motivation.

It's important to remember that goals are only useful when you're engaged in pursuing them. If a goal begins to feel like a struggle—and you find yourself dreading or neglecting it—it’s probably wise to adjust and seek out something that feels more energizing and attainable.

While the advantages of leisure crafting are clear, it's important to approach it with a balanced perspective. Although it involves commitment and goal-setting, remember that this is still leisure. The objective isn't to turn hobbies into chores or another job, but to bring a deliberate, growth-oriented mindset to activities you already enjoy. Ultimately, leisure should be a time for pleasure and unwinding.

Moreover, while this intentional approach to leisure is beneficial, it's not about structuring every free moment. Balance is key. Leisure crafting should complement—not eliminate—other forms of relaxation and unplanned downtime.

In a world increasingly impacted by burnout and stress, leisure crafting provides a promising, research-driven approach to not only recharge but also to make the most of your time, benefiting both your work and personal life. By consciously evolving your perspective on leisure from passive recovery to proactive self-development, you can unlock a sustainable path for continuous personal and professional growth.

As you look ahead to your next moments of free time, move beyond simply planning activities—challenge yourself to identify and embrace opportunities for meaningful growth.