The Science-Backed Schedule for Your Perfect Weekend

WSJ’s Life & Work team presents Life Math, a series on how to optimise your time in 2024. Today: The best way to spend your time on the weekend.

Saturday and Sunday are often the most anticipated days of the week, yet optimising them remains an elusive goal for many of us.

Squandered weekends leave us feeling less happy and less motivated at work, research suggests. Those who put planning and intention into their weekends emerge on Monday feeling satisfied, accomplished and more productive throughout the workweek, says Elizabeth Grace Saunders, a time-management coach in Farmington Hills, Mich.

If we don’t plan our time well, we can end up marching through our obligations, or wasting time, without ever focusing on what we really want to do.

How to plan the perfect weekend? Behavioural researchers and time-management coaches suggest breaking it into six components: sleep, hobbies, socialising, exercise, work and chores, and unscheduled time.

Using recommendations from experts and federal guidelines, we came up with this equation. It’s important to remember these numbers aren’t hard and fast—stay flexible and make the math work for your life.

The perfect weekend equation:

Sleep (7 to 9 hours x 2 + ≤ 20 to 60 minutes napping) + Hobbies (~ 2 hours) + Socializing (0 to 2 events) + Exercise (≥ 45 minutes) + Work (≤ 2 hours) + Unplanned time (~ 3 to 4 hours) = A Great Weekend

Here’s how to incorporate those elements to build your best days off.

Sleep

This part of the “perfect weekend” equation is the most rigid.

Despite the tendency many of us have to take advantage of the time off by staying up and sleeping in later, we should try to keep our sleep schedules as consistent as possible to avoid social jet lag, sleep researchers say.

Sleep researchers generally permit one hour of wiggle room—so if you typically go to sleep at 11 p.m., try not to stay up past midnight. If your weekday alarm goes off at 7 a.m., rise and shine by 8 a.m. on the weekends. Finding yourself sleepy later in the day? Take a 10- to 30-minute nap in the early afternoon.

Most importantly: Make sure you’re getting the recommended seven to nine hours of sleep each night, even on weekends. If you’re among the roughly one-third of Americans who don’t get that recommended sleep during the week, you may be able to “catch up” by sleeping a few extra hours on the weekend, says David Reichenberger, who studies the links between sleep and health at Pennsylvania State University.

But don’t count on catching up forever. A recent study Reichenberger co-wrote found that among a small group of people who slept five hours a night during the week, their cardiovascular health measures worsened and didn’t return to baseline even after they were allowed to catch up on sleep over the weekend.

Hobbies

Having a hobby, or an activity we engage in during our time off for pleasure, has been linked to fewer symptoms of depression and higher levels of happiness, life satisfaction and even reduced risk of cardiovascular disease and cognitive decline.

Saunders, the time-management coach in Michigan, generally recommends people set aside roughly two hours for hobbies on the weekend.

Don’t worry if you’re not, say, a dedicated baker, painter or pianist. Hobbies can encompass much more than we might typically consider, says Daisy Fancourt, a professor of psychobiology and epidemiology at University College Londonwho researches the link between social and behavioral factors and health.

Something as simple as reading a book or cooking a tasty meal can serve the same purpose: to give us a sense of happiness, meaning and control in our lives outside of work.

Unplanned time

Scheduling unstructured time may sound silly. But failing to block out free time can leave us filling it with whatever’s right in front of us, like working or mindlessly scrolling, says Laura Vanderkam, an author and time-management expert based outside Philadelphia.

If you can, leave unplanned a chunky part of your Saturday or Sunday, roughly three to four hours, says Saunders. “If you make your weekend as packed and as busy as your weekday is, you will not come out of the weekend feeling refreshed,” she says.

This time is a good opportunity to let our brains enter so-called “default mode,” where our thinking extends beyond the here and now, allowing us to reflect and find meaning and purpose.

“It’s really important that all of us have dedicated, protected time in our lives to just be here now,” says Mary Helen Immordino-Yang, a developmental psychologist and neuroscientist at the University of Southern California.

Socializing

Robust social relationships are powerfully linked to physical and mental health and longevity benefits, and the weekend is a natural time to take advantage of them.

Social activities often require more advance planning than other parts of the weekend equation, so set aside time during the week to text or email friends and family about getting together, says Saunders, the time-management coach.

People typically spend twice as much time—nearly an hour—socialising on weekend days as on weekdays, according to the U.S. Bureau of Labor Statistics’s latest data on time use.

The amount of time you should spend socialising on the weekend depends on how energised or drained that togetherness makes you feel, she says. Introverts typically benefit from one social event every weekend or every other weekend, she says, whereas two social events per weekend is a sweet spot for extroverts.

If you have kids and most of your socialising naturally revolves around them, try to set some adults-only social time, too, says Vanderkam. You may find it easier to relax without your kids running around, and it can be easier to have uninterrupted grown-up conversations.

Work and chores

Pick a couple of small, achievable projects to see through to the finish line rather than trying to take on five things at once, says Vanderkam. You probably can’t clean out the entire garage, sort through your kid’s closet, vacuum out the car, wash all the laundry and grocery shop in one weekend.

Professional work, too, is sometimes inevitable on weekends. Avoid it if you can, but if a little work will help you feel less anxious, set some boundaries, behavioural researchers say. Stick to a clear time frame and goal, such as finalising one section of a report within a two-hour window.

Physical activity

Federal guidelines recommend at least 150 minutes of moderate-intensity aerobic exercise weekly, plus strengthening activities twice a week. If you’re spreading that out across the week, you may only need to set aside about 45 minutes for Saturday and Sunday.

But there’s good news for people who like to cram most of their exercise into the weekend. People who condensed their workouts into one or two days experienced health benefits similar to those who spread them out, a 2022 JAMA Internal Medicine study found.

The flexibility of the weekend allows for longer, varied workouts that can overlap with “hobbies” and “social” categories, says Heather Milton, a clinical exercise physiologist and supervisor of the NYU Langone Sports Performance Center. Try to incorporate both elements of aerobic and strength training, as well as some flexibility, she recommends.

It can help to plan an exercise block for the same time each weekend—such as a weekly Saturday morning yoga class or Sunday morning jog. Don’t have the time? Just try to move. Ideally, every 30 minutes or so, says Milton.

“Weekends are great for relaxation, but try not to Netflix and chill for 12 hours of the day without getting off the couch,” she says.

Australian property has always been a national obsession, but the way Australians learn about it has changed fundamentally. Where previous generations relied on a real estate agent’s advice and a bank manager’s approval, today’s buyers and investors are walking into the market with suburb-by-suburb data, auction strategy insights and valuation knowledge that would have required a professional consultation five years ago.

The ten creators on this list are the reason why. What distinguishes them from the broader landscape of property content is not their following size but the professional substance behind what they publish. Most have spent years doing the work, valuing, buying, negotiating, financing, before they ever picked up a camera. The audience can feel that difference, even when they cannot articulate it.

Today’s buyers are walking into the market with knowledge that would have required a professional consultation five years ago. These ten creators are the reason why.

1 –Tom Panos: Founder, Real Estate Gym

Tom Panos is the highest-profile real estate trainer in Australia, which is a distinction earned over more than two decades of working directly with agents, auctioneers and principals across the country. The content he publishes, on auction strategy, market psychology, agent mindset and the mechanics of negotiation, is backed by a career that predates social media by years.

What makes his presence exceptional is that he speaks to both sides of the transaction simultaneously. Agents follow him for craft. Buyers and investors follow him for intelligence. It is a rare position, and it explains why his audience has grown consistently through every market condition since he began publishing.

2 – Belinda Botzolis: Certified Practising Valuer; Founder, “The Valuer”

The gap that Belinda Botzolis identified and occupied is one that, in retrospect, seems obvious: professional property valuation, made accessible on social media. With seventeen years of practice as a Certified Practising Valuer, more than 15,000 individual property valuations completed, and over $12 billion in real estate assessed, she brought to social media something most content creators in this space cannot fake, a professional opinion.

The response has been significant. Over 20 million TikTok views for valuation content is not an accident. It reflects an audience that has long wanted access to qualified property analysis and found it, for the first time, without having to pay for a report.

3 – George Markoski: Founder, Positive Property

Photo: George Markoski, Positive Property

The credibility order matters in property investment content. George Markoski built a portfolio of more than 100 investment properties and retired at thirty-seven on passive income before he built a social media following. That sequencing, wealth first, content second, is the foundation of why his audience trusts him with decisions that carry six and seven-figure consequences.

His content covers RBA decisions, APRA changes and property cycles with the kind of strategic depth that comes from having navigated them personally. He is not forecasting the market from a position of theory. He is reporting from a position of ownership.

4 – Ravi Sharma: Founder, Search Property

Ravi Sharma‘s differentiator is structural: he runs an actual buyer’s agency. The suburb analyses, growth projections and investment frameworks he publishes on YouTube and social media are not constructed for content, they are the methodology his business uses to advise paying clients on real transactions. With more than 114,000 YouTube subscribers and a Bachelor of Business in Real Estate, his content sits at the intersection of professional advice and public education.

The result is content that reads like genuine analysis rather than commentary, because in most cases it is.

5 – Damien Cooley: Director, Cooley Auctions

Damien Cooley has called more auctions on live television than almost anyone in the country, a five-time premiere auctioneer on The Block, and 2015 Auctioneer of the Year. As Director of Cooley Auctions, his authority comes from decades on the rostrum in front of real buyers and real stakes, not from a studio.

His social presence extends that same on-the-ground credibility online, breaking down auction strategy and market sentiment for an audience that wants to understand the mechanics of a sale, not just the result.

6 – Ella Cas: Buyer’s Agent

As a buyer’s agent operating across Melbourne and its surrounding suburbs, Ella Cas brings professional transaction experience to a TikTok presence that covers market trends, price predictions and first home buyer strategy in the Victorian market. What distinguishes her content from general property commentary is its specificity: she is talking about markets she works in, for outcomes she is paid to deliver.

For Melbourne buyers navigating one of Australia’s most competitive property environments, that local professional knowledge, delivered in an accessible format, is exactly the kind of content that earns genuine audience loyalty.

7 – Gavin Rubinstein: Founder, The Rubinstein Group at Ray White TPG

Photo: Gavin Rubeinstein, The Rubeinstein Group

Gavin Rubinstein built The Rubinstein Group at Ray White TPG into one of Sydney’s highest-performing individual real estate practices, and his Instagram engagement outranks every major franchise account in the country. That distinction matters: he is not a media personality who sells property, he is a top-performing agent whose content reflects live transactions in one of Australia’s most competitive markets.

For buyers and sellers trying to understand how Sydney’s top end actually moves, his day-to-day content is closer to a transaction diary than a highlight reel.

8 – Robbo Roper: Mortgage expert & home buyer connector

Robbo Roper‘s content sits at the junction of property aspiration and mortgage reality, which is precisely where most first home buyers get stuck. As a mortgage expert and home buyer connector, he publishes short-form video that walks Australian buyers through the finance side of property ownership: what to expect from a broker, how to prepare for a loan application, what the common mistakes look like.

His placement in Favikon’s Top 20 Australian real estate influencers for 2025 reflects an audience that is not just watching but acting, the kind of content engagement that distinguishes an education account from an entertainment one.

9 – Michael Biviano: Property developer; business coach & real estate strategist

Michael Biviano built his platform on the strategy side of the business, working as a speaker, business coach and property developer before turning that experience into content for agents and investors navigating the industry. His focus sits less on individual listings and more on the frameworks behind sustainable success in real estate.

That distinction, teaching the business of property rather than just showcasing it, is what places him among the professionals worth following rather than just watching.

10 – Consulting by PK: Investment property educator

The property content space has no shortage of people telling audiences what to buy. What is rarer, and more valuable, is someone teaching them how to decide. Consulting by PK builds investment theses from actual data: top 5 per cent growth property analysis, cashflow modelling, suburb research methodology, the frameworks behind the conclusions rather than just the conclusions themselves.

With more than 60,000 YouTube subscribers, the audience that follows this content is a specific and self-selecting one, investors who want to understand the process, not just receive the output. That is a harder audience to build and a more durable one.

What this list reflects, taken together, is a professionalisation of property content in Australia. The era of anonymous property spruikers making market predictions without credentials or accountability is being displaced, slowly, but measurably, by practitioners who are willing to put their professional reputation behind what they publish. That is good for the industry. It is better for the buyers.