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.

MANALAPAN, FLA.— The Deal-Closer. That’s what real-estate agent Jack Elkins jokingly calls the Hinckley picnic boat he docks on the Intracoastal Waterway in the Florida community of Manalapan.

From the road, many of Manalapan’s mansions are shrouded by plantings and foliage, but they are clearly visible from the water, Elkins explained. A boat ride is often the best way to show properties to the wealthy buyers now flocking to the tiny town.

On a recent afternoon, Elkins cruised down the Intracoastal in the The Deal-Closer, passing mansion after mansion, most with their own docks. “When I was a little kid, almost all of this was jungle,” said Elkins, 46, who spent much of his childhood in the area. “There were foxes and parrots and all these wild animals.”

Manalapan, a roughly 2.4-square-mile town with a population of about 400, is just south of glitzier Palm Beach.

While Manalapan has long drawn moneyed residents such as the singer Billy Joel, it has historically lacked the prestige—and price tags—of Palm Beach. That has changed dramatically over the past five years, however, thanks to a series of major home sales.

In 2022, for example, Oracle billionaire Larry Ellison paid $173 million for a historic Manalapan estate. And David MacNeil, the founder of the automotive-accessories manufacturer WeatherTech, has spent a combined $94 million over the past year on a pair of neighboring sites, with plans to build a megamansion there.

“People like Larry Ellison and David MacNeil, these individuals can afford to buy real estate anywhere in the world,” said local real-estate agent Nick Malinosky of Douglas Elliman . “Manalapan is not a second choice for them. It’s their first choice.”

On South Ocean Boulevard, Manalapan’s most affluent corridor, about 21 homes have traded for more than $20 million each since 2020. At least six have sold for $40 million or more, up from only one in that price range during the previous five years.

In 2021, eBay billionaire Jeffrey Skoll bought an ocean-to-Intracoastal estate for $89.93 million, while Joel’s longtime home sold last year for $42.6 million.

Now, however, it is unclear whether Manalapan’s hot streak can continue. Like luxury markets across the country, the town is contending with stock-market turmoil and the fallout from President Trump’s tariffs.

Like many Manalapan residents, local developer Stewart Satter, who is listing a yet-to-be-built spec home for $285 million, is a Trump supporter. During the 2024 election, Satter flew a giant Trump flag above the site.

But tariffs have “created a tremendous amount of uncertainty at the minimum, and that is not good for business,” Satter said. “It’s not good for real estate. People say, ‘Let’s wait. We’re not going to buy a house, we’re not going to build a house.’”

Hitting the big time

Elkins’ cuddly Native American Indian Dog, Bear, lounged on The Deal-Closer’s blue-and-white-striped seats as the boat zipped along the Intracoastal, passing glassy modern mansions and traditional Mediterranean estates.

To catch a glimpse of Ellison’s roughly 16-acre oceanfront estate, Elkins guided the Hinckley through the Boynton Inlet into the choppy Atlantic, where the sandy beach in front of Ellison’s property was visible.

Known as Gemini, the gargantuan mansion was once owned by the late publishing magnate William B. Ziff Jr., who brought in large plantings and trees from South America for the landscaping.

“When I was a little kid, barges were going by our house with these huge trees,” Elkins recalled.

Ellison has approved plans to add more homes to the estate. He also paid about $277 million last year for Manalapan’s Eau Palm Beach Resort & Spa, home to the members-only La Coquille Club, and talk is rife about how Ellison might upgrade the property. Ellison didn’t respond to requests for comment.

It’s a strange feeling, Elkins said, to see Manalapan hit the big time.

Before Covid, the town was often confused with its namesake: Manalapan, N.J. Tiny compared with Palm Beach, Manalapan developed much more slowly than its famous neighbour. It lacks the commercial infrastructure of Palm Beach, and its low-density zoning has kept it largely free of major condos or resorts.

When Satter, the developer, bought four empty lots in Manalapan in 2005, parts of the town looked like “just a mess of woods,” said his wife, Susan Satter. “I said, ‘Is this really how we want to invest our money?’”

Over the next decade, her husband built spec homes on three of the lots and sold them for a significant profit. He kept one, building a mansion there for himself and his wife.

“I thought I’d discovered a really special place,” said Stewart, who tested products for Walmart before turning to spec-home development. “If I had known what was going to happen, obviously, in the rear view mirror, I would have bought the whole town.”

The buyers of Satter’s projects include Ron and Cindy McMackin, who paid roughly $39 million in 2020 for a roughly 15,500-square-foot waterfront house with six bedrooms, then expanded it.

The couple, founders of the mechanical subcontracting company Pan-Pacific Mechanical, had relocated from Hawaii to South Florida during COVID.

“We knew nothing about Manalapan when we moved here,” said Ron, 78. He and Cindy were in the process of moving into a Palm Beach property they owned when their real-estate agent, Lawrence Moens , called. The actor Sylvester Stallone was searching for a home amid the Covid-induced real-estate frenzy, and wanted to see their house.

Before they knew it, they had agreed to sell to the “Rocky” star for $35.375 million, 33% more than the $26.65 million they had paid two years earlier.

This left them without a house. It was slim pickings in Palm Beach, and with five children, they needed plenty of space. Moens suggested Manalapan. At the time, the less-flashy choice was surprising to some of their Palm Beach friends. “I did hear a couple of times from people after that, ‘Why would Lawrence take the McMackins to Manalapan?’” said Ron.

But the McMackins love that it is quieter than Palm Beach, with less traffic. The couple have Sunday dinners with their neighbours, and Cindy has a small group of girlfriends who call themselves the “Manalapan mafia.” The McMackins like it so much that they are building a new, larger home along the same stretch.

Food-service entrepreneur Bob Carlucci and his wife, Aileen Carlucci, paid $11.63 million in 2020 for a roughly 13,000-square-foot Manalapan mansion on the Intracoastal, with a small beach house on the ocean. They are happy to have “discovered Manalapan early, ” Bob said.

Many buyers are tearing down older homes to build new mansions, Malinosky said. Before COVID, Manalapan was seen as more of a vacation destination, so buyers weren’t as choosy. Now that many are seeking full-time homes, however, “they want to make sure that it has the spa, it’s got the 12-car garage, it’s got the fitness centre, it’s got the wellness centre.”

Another prized amenity is a tunnel that runs underneath Highway A1A. Portions of the town are on a barrier island, and some homes sit on the ocean, requiring residents to cross the busy road to reach their docks on the Intracoastal.

Other estates are on the Intracoastal but have small beachhouses on the ocean. A tunnel allows residents to easily go from one side to the other.

Construction of these tunnels has become a rare point of contention between residents. In January, one couple asked the town commission to stop their neighbors from digging under the highway during the tourist season, claiming it was causing traffic to back up.

Building on the coast comes with challenges. Florida building code now requires roofs, windows and doors in high-risk areas to withstand winds of up to 170 miles an hour, according to builder Robert Burrage, who is building MacNeil’s home and four others in Manalapan.

Satter said the property insurance on his personal residence in Manalapan doesn’t include coverage for hurricane damage because it was too expensive. In addition to the annual premium, which was about $150,000 a year, he would have faced a deductible on hurricane damage of about 10% of the assessed value of the house.

He isn’t concerned with rising sea-levels, however. “When I bought my first oceanfront lot, my late father-in-law said, ‘What the hell are you doing? Don’t you know about global warming?’” Satter said. “I sold it at a huge number [in 2016] and made a lot of money. It’s been sold again and again and again—and the water hasn’t done anything.”

Stock market slide

Manalapan’s proximity to Mar-a-Lago has added to its popularity since Trump’s election to a second term, Malinosky said. Many residents support Trump. In the McMackins’ home, a bedazzled MAGA purse hangs in Cindy’s closet and a photo book in the living room shows her attending a Trump event at Mar-a-Lago, where they are members.

But the trade war and stock-market volatility have injected uncertainty into the real-estate market.

Until recently, Hamptons home builder Joe Farrell was considering paying more than $30 million for a building site in Manalapan, he said. He has decided to hold off on any acquisitions for now, however, because of the tariffs and resulting stock-market fallout.

“The market seems to still be pretty good, but people are maybe a little more cautious about parting ways with liquidity,” Farrell said. “I want to see things stabilize before I commit to that kind of capital outlay.”

Elkins said one of his clients considered backing out of a $10 million deal over the last few weeks on Point Manalapan, but decided to move ahead to avoid forfeiting the deposit.

Malinosky said he still sees significant demand for big-ticket properties in Manalapan, especially since many wealthy people are taking money out of the stock market. He said he has closed more than $150 million in deals in the greater Palm Beach area over the past two weeks.

Even with the uncertainty, “there is no shortage of buyers that will spend $100 million right now in Manalapan,” he said.

Shelly Newman, an agent with the Corcoran Group, said she recently sold a piece of land to a spec-home developer for $25 million. And the McMackins are moving ahead with plans to complete their new house, though tariffs have been “the talk of the town,” Ron said.

“I do have a stock portfolio and it is down,” he said. “But I don’t let that affect what I’m doing. We’re very fortunate with resources.”

While Satter agrees with efforts to bring manufacturing back to the U.S., he said he has been blindsided by the extent of the trade war. “I’m not sure about how they’re rolling it out,” he said.

A handful of potential buyers have expressed interest in his $285 million listing, he said, but he realizes the prospective buyer pool is tiny. “There are going to be three or four people who ultimately show real interest and have the capacity to pull the trigger,” he said.

Ultimately, he said he isn’t too worried about the prospects for sale, since he can afford to sit on the property long-term.

Still, real-estate agents said Satter’s property and others may be priced too aggressively, even without tariffs.

British hedge-fund billionaire Chris Rokos is listing his 3-acre Manalapan estate for $150 million, more than triple what he paid for it in 2017. And real-estate investor Vivian Dimond recently cut the price of a Manalapan home by $14.5 million, to $64.5 million. It’s been on the market since September 2024.

For some Manalapan residents, home values are beside the point. Bob and Aileen Carlucci, for example, have no intention of moving.

“We look at each other and we say. ‘This is it,’” Bob said. “You can’t get anything better, we don’t believe—in this country, at least.”