Obligations blur priorities. Unstructured time exposes them. In those open pockets, you naturally move toward the experiences you value: growth, connection, beauty, mastery, play, calm, contribution. If the way you spend free time clashes with the values you say you hold, you’ve found an alignment gap worth fixing.
Do you learn, train, or practice? That’s growth/mastery.
Do you call a friend, plan a walk, or cook for someone? That’s love/belonging.
Do you wander a museum, read poetry, or make music? That’s beauty/creativity.
Do you declutter, budget, or plan the week? That’s order/security.
Do you shop, scroll, or numb out? That might be comfort—or avoidance.
There are no “bad” answers—only data. Your choices point to needs and values in play.
List last week’s free-time blocks (≥10 minutes each). Even small pockets count.
Label each block with the value it served (e.g., growth, connection, peace, beauty, fun, security, contribution).
Rate alignment (1–10): How true was that choice to who you want to be?
Spot one mismatch: Where did free time go somewhere that didn’t serve a top value?
Design a tiny swap (≤10 minutes): Replace one low-alignment block with a value-aligned action this week.
Why this works: Free time is scarce and precious. When you convert even one pocket into a values-aligned rep, energy rises and identity stabilizes.
Growth → watch a 7-minute tutorial, practice a skill for 10 minutes.
Connection → send one specific appreciation, schedule a walk with a friend.
Peace → 5-minute breath reset, short nature walk, device-free tea.
Contribution → answer one helpful question, share a resource.
Creativity → sketch for 10 minutes, write eight lines, play one song.
Security/Order → 10-minute weekly preview, budget one category.
Pre-decide the default: one value-aligned action you’ll do when a free pocket appears.
Reduce setup time: keep tools visible (book on desk, shoes by door, guitar on stand).
Use a cue: after lunch = 10 minutes for your chosen value.
Track the after-glow: quick note: “Energy after [value] = −2…+2.” Keep what restores you.
In your last three free-time moments, which values were you living—and which were missing?
What’s your default value-aligned action when 10 minutes open up?
Which friction can you remove today so your next free pocket goes where you want it?
You broadcast your values with how you spend unassigned time. Notice the signal, make one small swap, and repeat. As your free-time choices align, your days begin to feel like you—not just your to-do list.
— Sandro Formica, PhD
Founder of Permanently Happy (questions at [email protected])
Keynote Speaker | Transforming Leaders & Organizations Through Positive Leadership & Personal Branding | Director, Chief Happiness Officer Certificate Program
Happiness Fundamentals | Needs | Values | Talents & Skills | Thoughts & Beliefs | Emotions | Empathetic Communication | Imagination | Life Purpose | Life Plan
