If you could design your perfect day from scratch, what would it look like? A long lie-in? A leisurely walk somewhere green? A catch-up with friends that stretches into the evening?
Well, turns out scientists have actually crunched the numbers to figure out exactly what makes a “great day”. And the results are surprisingly simple. No fancy holidays, bottomless budgets or 5am productivity hacks. Just the kind of moments that remind you what it feels like to be human.
The recent study by The University of British Columbia analysed how people spend their time on a typical day vs a great day, revealing what activities make up the so-called “perfect formula.” And honestly? It’s a pretty solid argument for slowing down, switching off, and reconnecting with the things that bring joy.
The formula: What makes up a great day, according to science
This “perfect day” formula was calculated after scientists analysed data from over 900 participants, asking them to rate how happy they felt doing different activities throughout the day. By combining these happiness scores with how long people typically spend on each activity, they created a kind of “happiness-maximising schedule” to show how to spend your time to squeeze the most joy out of an average day.
The takeaway? It’s not about big, expensive experiences. It’s about spending time on the things that reliably lift us up: connecting with people we care about, moving our bodies, slowing down enough to really enjoy a meal.
According to the study, this is the formula that turns a typical day into a great day:
- 6 hours with family Quality time and human connection with the people closest to you,
- 2 hours with friends Catching up over coffee, going for a pint, swapping stories that make you belly laugh.
- 1.5 hours of general socialising Casual, everyday interactions that make you feel part of something, like chatting to your neighbour or saying hello to a stranger on your walk.
- 1 hour eating and drinking A slow meal, shared with the people you love.
- 2 hours of exercise Moving your body in a way that feels joyful, not forced. A walk in nature, a bike ride, a swim, a dance.
- 6-hour workday Shorter than the usual 9-to-5, but still including time for meaningful or satisfying work.
- 15-minute commute Just enough time to transition between places without feeling stressed or stuck in traffic.
- 1 hour (max) of screen time Obviously kept to a mindful minimum.
When you add up all those hours, it comes to more than a typical waking day (about 16–17 hours). That’s because the researchers were combining different types of social time and overlapping activities to show what would maximise happiness, rather than prescribing a literal 24-hour schedule.
For example:
✅ You might spend time with family while eating and drinking → those hours “double count”
✅ Or catch up with a friend during a walk → counts towards both “exercise” and “socialising”
In other words, some of the activities can happen at the same time. It’s not meant to be stacked end-to-end, but layered together in ways that feel natural.
The surprising things missing from a ‘perfect day’
The study also highlighted what people weren’t doing on their best days: replying to emails, cleaning the house, doomscrolling on social media.
It’s not that these things disappear altogether (we’re all living in the real world). But on a great day, they don’t take centre stage. And that’s a powerful reminder, so much of what drains us feels urgent in the moment, but doesn’t actually add much to our lives.
Maybe the formula isn’t about packing more in, but protecting space for the things that really matter.
Why your perfect day won’t look like anyone else’s
Of course, this formula is an average. It doesn’t mean everyone needs to copy it exactly. For some, a “perfect day” might be 70% solitude and 30% seeing friends. For others, it’s sunrise hikes and sea swims.
What the study really shows is that joy often lives in a balance of connection, rest, movement and meaning. It’s less about what you do and more about how it makes you feel.
So if you’ve never sat down and thought about what actually fills your cup, maybe it’s time to sketch out your own ingredients. What would a day designed just for you look like?
3 small ways to bring more ‘perfect day’ energy into everyday life
You don’t need a full 24 hours off the grid to get a taste of the “perfect day” feeling. Here are a few ways to sprinkle it into your week:
🌿 Book a mini phone-free meet-up – Leave your phone behind for a lunch or walk with a friend. Be fully there.
🌿 Block an hour for guilt-free rest – Pop it in your calendar if you have to. Read, nap, stare out the window.
🌿 Take a walk without a podcast – Let your mind wander instead of filling every silence with noise.
Sometimes, it’s the simplest shifts that create the biggest sense of freedom.