168 Hours

"Instead of saying 'I don't have time,' try saying 'it's not a priority,' and see how that feels." – Laura Vanderkam challenges us to rethink how we allocate our 168 hours each week.

1. You control your time, not the other way around.

Many of us blame time for our inability to fulfill personal goals or make meaningful connections. But the issue may not be time itself—it’s how we spend it. Vanderkam shares the story of Theresa Daytner, a business executive and mother of six, who achieves work-life harmony by focusing on her priorities. Instead of lamenting "I'm too busy," she asks, "Is this a priority?"

Research supports this shift in mindset. The American Time Use Survey shows that the average adult has more free time than they perceive. Even full-time working parents spend an average of 69 hours weekly engaged in non-work, non-sleep activities. By tracking how you spend time, as Vanderkam suggests through time-logging, you can identify where hours slip away.

Actively managing time means learning to let go of non-essentials. Whether it’s declining unnecessary meetings or saying no to favor requests, you'll liberate yourself to focus on personal goals and family time.

Examples

• Theresa Daytner structures her week to include massages and TV shows because they matter to her.
• Time logs reveal hidden gaps in your schedule.
• Studies show Americans watch 2-3 hours of TV daily—time that could be repurposed.

2. Invest in your natural strengths.

Everyone has unique talents that energize and inspire them. Focusing on these "core competencies" can bring greater meaning to life. Vanderkam encourages readers to write down 100 dreams—everything they hope to achieve—and reflect on themes that emerge.

Take fitness instructor Jackie Camborde, who turned her enthusiasm for group classes into a fitness studio. She knew nurturing others and leading classes were her strengths, so she intentionally made decisions that aligned with those skills.

Focusing on strengths doesn't mean ignoring shortcomings, but it does mean valuing what you enjoy and do best. When you focus your energy on tasks or hobbies you're naturally drawn to, your progress feels effortless.

Examples

• Jackie Camborde built a career rooted in her passion for group fitness.
• The 100-dream exercise makes it easier to identify your strengths.
• Time spent improving your core abilities pays dividends both professionally and personally.

3. Your ideal job is one you’d do even if money weren’t a factor.

Think about what you loved as a child. Have you ever experienced "flow," where you’re so immersed in a task that hours disappear? Vanderkam argues that these experiences are clues to your ideal career—work that fulfills you.

Marine biologist Sylvia Earle exemplifies this. Her fascination with the ocean during childhood endured through grueling early career stages. Well into her sixties, Earle thrived 60 feet underwater, studying marine life, defying the traditional boundaries of retirement.

You can find or transform your job in ways that align with your passions. A fulfilling career doesn’t just meet financial needs—it feeds your soul and multiplies your motivation.

Examples

• Sylvia Earle pursued her love of the ocean since childhood.
• Achieving flow signals you’re doing what naturally engages you.
• Finding overlap between work and personal passions boosts productivity.

4. Master your work calendar to create space for your goals.

Scheduling with intention can help you focus on your values instead of feeling overwhelmed. Biologist Carol Fassbinder-Orth learned to say no to unproductive meetings and used those hours to complete her PhD in less time than expected, despite parenting responsibilities.

Dedicate time to what brings results. Breaking long-term goals into monthly and weekly tasks ensures steady progress. Each Sunday, plan your week, prioritize essential activities, and schedule them like non-negotiable meetings.

Reducing commitments also prevents burnout. For instance, asking to replace group meetings with one-on-one updates creates more focused and productive work sessions, freeing up hours.

Examples

• Carol Fassbinder-Orth finished a PhD while parenting by prioritizing her hours carefully.
• Scheduling weekly goals puts you on a steady path to larger achievements.
• Declining irrelevant commitments makes room for meaningful work.

5. Strategy and personal storytelling drive breakthroughs.

Leah Ingram’s success in publishing Suddenly Frugal wasn’t "sudden" at all—it was years in the making. By consistently blogging and building an audience, she gave publishers proof that her book would resonate. Strategy, combined with a personal narrative, opened doors.

Crafting your story helps others connect to you and your ambitions. Think of your own experiences as hooks that differentiate you from others in your field. Matching this personal element with tangible metrics strengthens your case when pitching ideas or advancing your career.

Luck plays a role in opportunities, but preparation means you’ll recognize and seize those moments.

Examples

• Leah Ingram built her audience through two years of blogging before her book deal.
• Publish a compelling backstory that resonates with collaborators or stakeholders.
• Focusing on measurable outcomes—audience growth, financial impact—builds trust with gatekeepers.

6. Make family time meaningful by playing to your strengths.

Parenting can feel like a long to-do list. Instead of tackling everything, focus on aspects that enhance your strengths as a parent. Are you great at storytelling? Spend more time reading. Hate crafts? Skip Pinterest-perfect projects and pour energy into activities you and your kids genuinely enjoy.

Historical comparisons offer perspective. Where mothers in the 1950s spent over 30 hours weekly cleaning, modern time pressures require smarter prioritization. Kids benefit more from engaged, joyful interactions than perfectly organized homes.

Shared hobbies create lasting memories. Long-term bonds grow not through quantity of time, but by its quality and sincerity.

Examples

• Shared passions like swimming or music deepen parent-child bonds.
• Time once spent scrubbing can better nurture relationships.
• Parents today create flexible, meaningful connections compared to rigid traditions of the past.

7. Outsource or eliminate household tasks that interrupt your priorities.

If chores aren’t your strength, don’t force them. By outsourcing meal prep, grocery shopping, or cleaning, you free time for your passions. Software developer Sid Savara hired a chef, gaining ten hours weekly for hobbies while spending less on groceries.

Look at your time-log and evaluate the returns on effort for tedious tasks. Even a small budget for a cleaning service or food delivery shifts hours’ worth of time toward what matters more.

For those on tighter budgets, automate where you can. For example, ordering groceries online minimizes commute and shopping time.

Examples

• Sid Savara gained ten hours per week by hiring a personal chef.
• Reduced housekeeping allows more family time or relaxation.
• Budget meal subscriptions improve work-life balance for busy individuals.

8. Take an active role in planning leisure time.

Many people claim they lack leisure time, yet average about 30 hours of it weekly—often spent aimlessly watching TV. Planning leisure gives it purpose, leaving you more energized.

Laura Vanderkam schedules choral singing and runs during her lunch breaks, combining joy with productivity. Choosing fulfilling, varied leisure activities—whether socializing, volunteering, or exploring hobbies—makes time off feel abundant.

Committing to structured, intentional fun prevents aimless scrolling or turning to the TV out of habit and enhances everyday life.

Examples

• Block time for fun activities and honor them like work commitments.
• Vanderkam injects passion by dedicating hours to singing in a choir.
• Combine leisure with socializing, such as hiking with friends or tandem crafting.

9. Turn your TV off but raise your energy levels.

Most Americans spend an average of 20 hours weekly on Netflix or TV. Instead of passive relaxation, find ways to recharge with activities that align with your values and dreams.

Adding achievable goals or low-key family connections revamps couch time into laughs, memories, or personal accomplishments.

Use the hours you gain wisely and see how much you can change in a week.

Examples

• Plan game nights instead of watching TV every evening.
• Enhance wellness by subbing social yoga classes for couch marathons.
• Leisure goals make spare time rewarding versus draining.

Takeaways

1. Track your time honestly for at least two weeks to uncover where it’s wasted and where you can reclaim it.
2. Delegate a chore or task you dislike, even if on a trial basis, to see how much time and mental energy is freed up.
3. Pick one hobby or activity per week and block time in your schedule for it—treating it as important as a work meeting.