What makes a day feel perfect, balanced, almost effortless? Researchers from the University of British Columbia, a leading Canadian institution, explored this by analyzing data from the American Time Use Survey with AI tools. Their goal was to unlock the secret of a truly fulfilling day. The results? Surprising insights that challenge common assumptions about daily routines and outline ideal habits for happiness.

What Makes the Difference Between a Good and a Bad Day

To uncover what leaves us smiling, researchers examined the activities and emotions of thousands of Americans using surveys from 2013 and 2021, as reported by GQ. Their conclusion: social life is crucial for well-being. The study suggests spending eight hours with loved ones (six with family, two with friends) without overdoing it. “Social life is one of the most powerful components of daily happiness,” they note. A third hour with colleagues or acquaintances also holds value.

Contrary to the idea that idleness equals happiness, the study emphasizes that “work also contributes to a successful day,” but it should be limited to six hours. Achieving this balance may require revising weekly schedules. Transportation plays a role too. More than fifteen minutes of commuting could start your day off wrong, fueling arguments for remote work and flexible hours.

Interestingly, rest time doesn’t necessarily boost well-being. “This time is often spent watching television, which ranks low on pleasure and personal fulfillment,” the study explains. Relaxation doesn’t always lead to happiness.

How Much Time for Exercise, Screens, and Sleep in an Ideal Day?

According to the researchers’ formula, physical activity plays a major role in a well-balanced day. The ideal daily routine includes two full hours of exercise. Whether you’re hitting the gym, walking the dog, or just dancing around your living room—movement matters. It boosts mood, slashes stress, and improves overall well-being.

Meal times are surprisingly efficient: one hour total for eating and hydrating, with 20-minute windows for breakfast, lunch, and dinner. It’s a quick but intentional pause in a fast-paced day.

And what about screen time? While not forbidden, it should be limited to just one hour a day—total. That includes your phone, TV, and social media. In a world that runs on screens, this recommendation might be the toughest to follow.

Then there’s the elephant in the room: sleep. According to this model, there’s only 5.5 hours left in the day for it. That’s well below the 7 to 9 hours per night that health experts advise. Why the shortfall? The researchers focused solely on waking hours and activities linked to immediate satisfaction. But this gap makes one thing clear: even the ideal daily routine isn’t perfect if it sacrifices long-term health—especially the kind that starts with a good night’s rest.