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.

Australia’s wealthiest donors are becoming more strategic, more ambitious and increasingly focused on creating measurable impact, according to Sydney Children’s Hospitals Foundation chief executive Kristina Keneally.

Speaking after the 2026 Gold Dinner, held last week in Sydney, Keneally said Australia was experiencing a significant shift in how major philanthropy is viewed, with large-scale giving increasingly part of conversations about leadership, legacy and social impact.

The annual Gold Dinner, now in its 29th year, brought together some of the country’s most influential business leaders, philanthropists and cultural figures, raising $75.5 million and counting in support of the Sydney Children’s Hospitals Network.

While the event has become one of Australia’s most prestigious fundraising gatherings, Keneally said its significance extends far beyond a single evening.

“Gold Dinner, the flagship event of Sydney Children’s Hospitals Foundation, represents far more than a single evening. It is a powerful demonstration of what a committed community can achieve together over 12 months,” she said.

“The strength of that community, and the trust built over nearly three decades, means people return not just for the event, but for the impact they know it delivers.”

A NEW ERA OF PHILANTHROPY

Large-scale philanthropy has long been a feature of American society, where charitable foundations and major donors often play a prominent role in funding medical research, education and social programs.

Keneally believes Australia is moving in a similar direction.

“Australia is building a stronger culture of large-scale philanthropy, but it is still evolving compared to the United States, where giving at scale is more deeply embedded and widely recognised,” she said.

She said the country’s philanthropic landscape was becoming more sophisticated as successful business leaders increasingly sought opportunities to create meaningful change through their giving.

“In Australia, while generosity has always been strong, large-scale giving has historically been less visible, but that is changing rapidly as more leaders embrace philanthropy as a powerful way to drive meaningful outcomes.”

According to Keneally, events such as the Gold Dinner are helping reshape public perceptions of philanthropy by demonstrating the tangible outcomes that major donations can achieve.

“Gold Dinner is helping to reshape how philanthropy is perceived in Australia, making it more visible, more aspirational and more connected to real-world outcomes,” she said.

WHERE THE MONEY GOES

The funds raised through Gold Dinner support clinical care, research and innovation across the Sydney Children’s Hospitals Network.

Over the past 12 months, more than $75.5 million has been raised to help fund advanced medical equipment, innovative care models and world-leading medical research. Areas of focus include precision medicine and early diagnosis, where emerging technologies are already changing how childhood illnesses are detected and treated.

Keneally said the impact is felt directly by children and families facing some of the most difficult moments of their lives.

“For children and families, this translates into very real and immediate impact. It means faster diagnoses, earlier access to life-saving treatments, and care that is more personalised and effective,” she said.

“It also ensures hospitals are equipped not just to respond to illness, but to reimagine what care can look like, giving children the best possible chance not only to survive, but to live full, healthy lives.”

BUSINESS LEADERS BACKING CHANGE

One of the defining characteristics of Gold Dinner is the calibre of its supporters.

The event has evolved into a meeting point for influential leaders from business, culture and philanthropy, many of whom see charitable giving as an extension of their professional and personal legacy.

“It speaks to a community that is not only generous, but increasingly ambitious in how it gives, combining influence, expertise and purpose to achieve outcomes at scale,” Keneally said.

Among the major supporters of this year’s event were Presenting Partner, John-Paul Nassif Foundation; Major Partners, ABC Bullion, Shaw and Partners Financial Services and One Circular Quay by Lendlease; and Premier Partner, Range Rover, whose ongoing support reflects a shared philosophy of legacy and long-term impact.

The evening also featured performances, premium hospitality experiences and fundraising initiatives designed to encourage further support for children’s health services and research.

LOOKING BEYOND NEW HOSPITALS

With major new children’s hospital developments at Randwick and Westmead progressing, Keneally said the focus is increasingly turning towards what comes next.

“The long-term vision is to ensure every child has access to world-leading healthcare, care that continues to evolve through innovation, research and global collaboration,” she said.

The foundation’s future priorities include accelerating medical discovery, expanding access to cutting-edge treatments and helping position New South Wales as a global leader in children’s health.

Keneally said the Gold Dinner remains central to achieving those ambitions because it does more than raise money.

“Gold Dinner is critical to making that vision possible. It not only provides significant funding, but also unites a powerful network of supporters who are driving the future of philanthropy in Australia,” she said.

As Australia’s culture of philanthropy continues to mature, Keneally believes that the network will play an increasingly important role in shaping the future of healthcare for generations to come.

“The result is a community that is helping to shape the future of paediatric care, not just for today’s patients, but for generations to come.”