How to Have a Perfect Day Everyday: Stay in the best mood all day every day using these science-backed techniques
We all want happier, more fulfilling days—but is it possible to achieve that every day? According to Canadian researchers, the answer is a resounding yes. Scientists at the University of British Columbia have uncovered a surprising formula for the “perfect day,” and it involves working less and living more.
What Does the Perfect Day Look Like?
The study, led by social psychologist Dunigan Folk, analyzed data from the American Time Use Surveys to determine how people spend their time—and which activities lead to the most happiness. Their findings reveal an ideal daily breakdown:
- 6 hours with family (the biggest happiness booster)
- 2 hours with friends (the more, the merrier)
- 1.5 hours socializing (but no extra benefits beyond that)
- 2 hours of exercise (up to 5 hours can improve mood)
- 1 hour eating and drinking
- A 6-hour workday (happiness drops beyond this)
- Less than 15 minutes commuting (longer drives = crankiness)
- Only 1 hour on screens (doom-scrolling won’t help)
Why Balance Is Key
The research suggests that happiness isn’t just about what you do, but how much you do it. Spending too much time on one activity—like socializing or working—can actually reduce its benefits. The real secret? A balanced routine.
As Dr. Folk explains, “By understanding the optimal doses of common activities, we now know more about the recipe for a good day—and by extension, the recipe for a good life.”
While the study is still awaiting full peer review, the message is clear: Less work, more meaningful connections, and a little movement can make every day feel better.
