The Psychology of How to Enjoy Free Time
Jonathan Firth's Memory & Metacognition Updates #113
Hi all :) I’ve been reading a book by psychologist Mihaly Csikszentmihalyi this week. He’s known for introducing the concept of ‘flow’ to psychology in the 1970s, and this later book expands on and applies the idea.
I thought I’d share some insights I took from it. The book is, in general, highly relevant to metacognition and to students, but goes well beyond academic achievement into issues about how best to enjoy life and work.
Using Our Time
A key idea in the book is how we make our time fulfilling. To set the scene, Csikszentmihalyi discusses how people actually divide up the time in their days. Research on adults and teens suggests:
24–60% of time is spent on productive activities such as work or study
20–42% goes on maintenance activities such as travel and housework
The remaining 20–43% is spent on leisure.
When the book was written (1997) a major part of the third category above was TV watching, and the author discusses this quite a bit. However, we can probably assume that gaming, phones and social media activities occupy a fair chunk of this category today.
Leisure vs. work
It might seem obvious that out of the ways we could spend time, leisure is the good bit.
However, Csikszentmihalyi’s findings show that people find work more enjoyable than might be assumed. People tend to experience more flow states at work than elsewhere, perhaps because “ ... work is much more like a game than most things we do during the day. It usually has clear goals and rules of performance” (p. 59).
In contrast, when it comes to leisure, he explains: “The popular assumption is that no skills are involved in enjoying free time, and that anybody can do it. Yet the evidence suggests the opposite: free time is more difficult to enjoy than work ... it is by no means something that one learns automatically” (p. 65).
This is a fascinating idea, right?
It’s also not something I had given much thought to previously, but fits well with what I usually write about in these updates. As with studying, the self-regulation involved in free time won’t be easy or automatic. In the context of current discussions over young people’s wellbeing, the idea that certain skills are needed to make the most of free time has probably been overlooked.
We probably also have misconceptions about how good we are at using our free time, and what aspects of it are most fulfilling. Indeed, as an example of this, Csikszentmihalyi states that people overestimate how much they like spending time alone. For some adults (for example, artists) solitary time is both necessary and enjoyable, but he points out that “ … few individuals … master the mental tools that will make this possible.”
Flow
As I mentioned at the top, Csikszentmihalyi is best known for the concept of flow. This is something that I have discussed in several of my books. For example, in Metacognition and Study Skills, I describe the capacity to achieve flow as one of the ‘Seven skills of highly effective students’.
In brief, flow means being alert and engaged in a task. People find ‘flow states’ enjoyable and rewarding, and may lose track of time because of getting so absorbed. We tend to experience flow when both the demands of a task and our skill are at a high level. A musician composing a song, for example, may experience flow.
Because flow depends on high skill and demand, Csikszentmihalyi explains that it “acts as a magnet for learning” (p. 33). If a task is too easy, flow requires we try a more demanding one. If we aren’t good enough at it, we need to upskill.
He also argues that it can be a better metric for enjoying a fulfilling life than measures of happiness. However, the data suggests that 15% of people never experience flow. It’s a rather sad thought, and raises questions of whether and how that could be addressed.
Life Skills
Looking more broadly, this book raises issues for living a contented life. Its ideas also connect well to the cogsci issues around metacognition and studying.
Csikszentmihalyi points out that concentration requires more effort when it goes against the grain of emotions, while if motivation is in place, focusing even on hard tasks can become effortless. This is relevant well beyond school and university!
Later in the book, the author explains that a few people seem to experience flow a lot – way more than average. These ‘autotelic personalities’ find interest and enjoyment at a great many tasks. I think it’s worthwhile to consider why some people appear to feel a great enthusiasm for learning, and whether there are ways to open up that opportunity for more.
Csikszentmihalyi, M. (1997). Finding flow: The psychology of engagement with everyday life. Basic Books.
Thanks for reading. I hope I spelled his name right. Enjoy your week!
Jonathan
Last time: Leaning and Studying Realities
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For me, certain types of artwork and some books provide flow--there has to be a certain level of difficulty, but it's hard to find that perfect level. Does the book have practical suggestions on how to find it?