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168 Hours by Laura Vanderkam

A detailed look at how conscious use of time can free hours for what truly matters.

ByChris

168 Hours by Laura Vanderkam examines how people use the same 168 hours each week, revealing that time is often spent on autopilot rather than priorities. She offers strategies for identifying what matters most and restructuring schedules to focus on meaningful work, relationships, and personal growth. Through examples and practical tips, the book shows that small changes in time management can create significant improvements in life.

The Myth Of The Time Crunch

  • American cultural narrative that busy is normal
    • We often over/underestimate time due to social pressure
  • Weekly Breakdown (Average US Adult)
    • Work: 35-43 hours per week
    • Sleep: ~8 hours per night (often underestimated)
    • Household chores: 1-4 hours/day
    • Playing with kids: <1 hour/day (even if unemployed)
    • TV: ~3 hours/day (consistently underestimated)
  • The Real Problem
    • Not overwork – it’s unconscious time use
    • Time gets burned on low-value, short-term pleasures
    • “I don’t have time” really means “That’s not a priority”
  • Reality Check: Time Is There
    • Sleep: 56 hours/week
    • Work: 50 hours/week
    • Childcare: 18 hours/week
    • Exercise: 5 hours/week
    • Include eating, hygiene, chores, transport
    • Still leaves multiple free hours per day for priorities & passions
  • We have time — What are you choosing to spend it on?

Core Competencies

  • Core Competencies – meaningful abilities you do best
    • Where your natural skill + interest + effectiveness intersect
    • People who thrive spend as much time as possible here
  • Maximize time on core competencies – minimize all else
  • Discovery Process
    • Try lots of things (as recommended in Range)
    • Skill + enjoyment = strong signal

The Right Job

  • Job & Quality of Life
    • Each hour can be a source of joy or drain
    • The wrong job kills energy and motivation outside of work
    • Find work that matches: expertise & intrinsic motivation
  • Financial Impact
    • Happy → higher productivity → more improvement → more money
    • Unhappy → poor motivation + compensatory spending

Controlling Your Calendar

  • Anything not advancing your life goals is wasted time
  • Be clear about what you want from every job (tie it to career goals)
  • Picture where you want to be & act like it NOW
  • Break goals down into actionable tasks
  • Busyness = false sense of progress
  • Motion ≠ progress

The New Home Economics

  • Shifting Standards
    • Decrease in housing standards
    • Increase in parenting standards
  • Time Reality
    • Personal time still exists, even with kids
    • Many kids are in school ~35 hours/week (almost full-time)
  • Family Connection
    • Actively find opportunities to connect
    • Do mutual / shared activities
    • Make breakfast a family ritual
    • Discuss how their day went
  • Work-Family Alignment
    • Organize your work life around your children
    • Prioritize presence and availability
    • Partnership Investment
    • Intentionally invest in your relationship
    • Creates a multiplier effect across all areas of life

A Full Life

  • Many don’t know how to use free time
    • Gets filled with frictionless activities (chores, TV)
    • Even parents with young kids average ~30 hours free per week (~4/day)
  • Intentional Planning
    • Actively plan your free time
    • Invest enough so leisure becomes meaningful, not just “filler”
    • Block time for it in advance
  • Use Micro-Time – even 30 minutes matters
    • Read, write, practice an instrument, call a friend, research / learn
  • Unstructured Time
    • Adults need unstructured time to relax and rejuvenate
    • Often a source of the best ideas
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