What Successful People Always Do in Their Free Time, a Psychological take

Success is always thought of as being in short supply like the money, the glory, the prestige. Psychology usually challenges us to look beyond that. What does success really look like? And more importantly, what do the rest of us who only define others as successful, do with what the rest of us would label as “free time” or leisure ? It’s not exactly late nights at the office or endless drives, says psychological research, but what people do when no one is looking. 

This article looks at ten evidence-based aspects that successful individuals do during their free time based on psychological theory and scientific research. Before we do that, however, we need to define what it means to be “successful.” 

What is your definition of success? 

Success is highly personal for anyone; for some, it is having an empire of their own, for others, it is achieving a work-life balance or doing something for a collective good. Success has also been defined in psychology based on subjective well-being (Diener, 1984), self-actualisation (Maslow, 1943), and the idea of flourishing (Seligman, 2011), as said in psychological terms. Self-directed success is based on the intrinsic motivation theory (Deci & Ryan, 1985), where satisfaction comes from intrinsic goals, autonomy, competence, and relatedness, instead of reward from the outside. Therefore, success cannot be quantified in terms of money or control everywhere. It relies on the individual to meet their values, goals, and sense of purpose.

The Importance of Setting Goals in Your Life 

Goal formation has been referred to as a strong psychological basis of achievement. According to Locke and Latham’s (1990) Goal-Setting Theory, difficult and clear goals lead to higher performance than ambiguous or easy goals. This is deeper though. Goals assign meaning, form, and motivational force. Goals align behavior with it, increase persistence and concentration, and motivate strategy development. 

Even outside of your work hours, goal-oriented behaviour is needed. Successful individuals use free time not to forget but to reinforce goals. As psychologist Angela Duckworth (2016) states, “Passion and perseverance for long-term goals distinguish successful people from those who give up.” 

Authentic Examples of Successful People 

Much evidence for the behaviour of successful individuals comes from longitudinal research and psychological profiles. 

Albert Einstein, although famous for mental acumen, was a greater outcome of diligence and inquisitiveness than natural talent. In Isaacson’s (2007) biography, Einstein would spend his free time playing the violin and going for long walks outdoors—attempts that recharged his mental capital and nurtured his imagination.

Marie Curie, the first woman to win a Nobel Prize, practised reading and contemplation, prioritising mental stimulation and solitude. Her scientific creativity, Quinn (1995) points out, was also a result of her daily routines and powerful internal drive. 

Barack Obama, as described by Harwood (2012), engaged daily habits of reading, exercise, and self-reflection—clear indications that structured leisure is a good recipe for maintaining effectiveness and mental health. 

These examples suggest that achievers occupy their free time with psychologically rewarding activities—ones that develop mental stamina, restore emotional equilibrium, and maintain long-term focus. 

How to Organize Your Goals Based on Your Career and Area of Interest 

It isn’t a success to write down any goal, however. It’s about writing down the right goals. Career adaptability, being able to articulate goals in line with one’s evolving career path and changing environment, is the focus of vocational psychology research (Savickas, 2005). 

Below is the way you can articulate your goals correctly: 

• Assess Your Core Values: What matters the most to you? Use the Values in Action (VIA) Inventory or any other such instrument to discover your strengths and align your goals accordingly.
• Imagine Your Work Life: Segment it into short-, medium-, and long-term phases. For instance, short-term can be skill acquisition, medium-term can be putting skills into practice, and long-term can be leading a team or launching a project. 
• Implement SMART Goals: Goals must be Specific, Measurable, Achievable, Relevant, and Time-bound. 
• Utilise Feedback Loops: As proposed by Bandura’s (1977) theory of self-efficacy, people flourish when they track progress and change behaviour through feedback. 

Organizing your goals in this manner helps ensure that your daily activities, including those that are done in your “free time,” remain aligned with your higher purpose. 

10 Things Successful People Always Do During Their Spare Time (Backed by Psychology) 

They Reflect and Journal

Reflection supports meaning-making and affect regulation. Writing in prose has been demonstrated by Pennebaker and Seagal (1999) to promote physical and psychological health by helping people process their feelings. The reflective practice also activates metacognitive thought, allowing successful individuals to think about their conduct, thinking, and intentions regarding the future. Journal writing helps them not only to document achievements but also to redefine their vision and overcome emotional barriers.

They Read Purposefully

Reading increases mental empathy and abstract thinking. Mar et al. (2006) found that readers of literary fiction acquire more points on tests of the theory of mind. Reading for successful individuals is a way of expanding minds. They don’t just read for enjoyment; they read to acquire wisdom from various domains. Bill Gates reads many books every year. Studies also show that reading enhances the neural networking of the brain (Berns et al., 2013), enhancing better problem-solving and innovation. 

They exercise regularly

Exercise enhances executive functioning and stress regulation. Ratey (2008) postulates it increases brain-derived neurotrophic factor (BDNF), which aids in learning and mood stabilization. Apart from that, routine exercise has been linked to greater creativity (Steinberg et al., 1997), reduced risk of depression (Craft & Perna, 2004), and improved time management. High-achievers generally schedule exercise into their calendars not just for health but for cognitive and emotional benefit. 

They Practice Mindfulness or Meditation

Mindfulness enhances focus and reduces worry. Keng et al. (2011) observed higher cognitive flexibility and positive emotions in a group of subjects who had practised mindfulness daily. MBSR techniques reduce the impact of chronic stress and build stamina for discomfort. This is to the advantage of high-achievers for them to make high-stakes decisions serenely and clearly. Businessmen like Marc Benioff and entertainers like Lady Gaga practice mindfulness to stay focused. 

They Facilitate Peer and Mentor Relationships

Social support is a predictor of increased academic and career success (Wentzel, 1998). Accountability, feedback, and psychological modelling are provided via mentorship (Bandura, 1977). Successful people gain relational nourishment through casual get-togethers or structured peer groups. Aside from filling the human need to belong, this ensures that they are still being exposed to settings in which personal growth is being modelled continuously. 

They Volunteer or Give Back

Helping others is key to greater life satisfaction. Post (2005) theorized that altruism decreases depression and strengthens social bonding. Volunteering individuals are happier, have lower mortality rates, and are more resilient. This is to the eudaimonic theory of happiness, which holds that meaning from assisting others is a robust predictor of long-term happiness (Ryan & Deci, 2001). 

They Engage in Creative Hobbies

Creativity boosts problem-solving ability and emotional resilience. Forgeard et al. (2014) linked creative leisure activities with post-traumatic growth and self-efficacy. Engaging in hobbies such as painting, playing a musical instrument, or even cooking activates the default mode network of the brain (Beaty et al., 2016), associated with daydreaming and deep creative insight. For example, Steve Jobs studied calligraphy, which subsequently influenced Apple’s aesthetic minimalist design. 

The Plan and Organise

Time management lessens decision fatigue and improves academic achievement (Kitsantas et al., 2008). Planning is a preventative coping strategy (Aspinwall & Taylor, 1997). Effective planning helps reduce ambiguity, establish routine, and prioritize. Successful individuals usually plan for the day the previous night, removing uncertainty and optimizing effective hours.

They Promote Gratitude

Gratitude boosts happiness and reduces depression symptoms. Emmons and McCullough (2003) showed that individuals who practised gratitude journals were more positive and less physically complaining. Gratitude practice maintains a growth mindset. It provides psychological space from failure and a healthier model for understanding progress. 

They Rest Intentionally

Sleep helps to improve memory and creativity. Walker (2017) documents that sleep facilitates the consolidation and emotional recalibration of memory, both of which are essential for high-level decision-making. Rest also includes non-sleep activities such as digital detox, outdoor walks, or short breaks of the day. Intentional rest improves the span of attention, deactivates burnout, and boosts long-term motivation. 

How to Stay Consistent with These Strategies 

Consistency does not have to be flawless—it must be systems. As James Clear (2018) Atomic Habits recommends, high-achievers employ less willpower and more system design. Make it easy to begin, track habits, and win small wins. 

• Habit stacking: Stack a new habit on top of a current one (e.g., meditate following flossing). 
• Environmental cues: Use visual cues like placing books or exercise equipment where they can be easily accessed. 
• Accountability partners: Team with buddy systems or groups for mutual improvement.

Psychological inertia (Ouellette & Wood, 1998) regulates that the more a behaviour is practised, the less cognitive effort is needed. Success, therefore, is built not from motivation but from frictionless repetition of good habits. 

Another useful tactic is the “implementation intention” strategy. Instead of vague resolutions (“I will read more”), effective people create specific plans (“I will read 10 pages every night after dinner”). That mental link between cue and action increases the likelihood of consistency (Gollwitzer, 1999). Self-monitoring is also important. Keeping track of your behaviour by using logs, journals, or apps increases awareness and intrinsic motivation through small victories. 

How to Create Habits in a Busy World 

Life is busy, distracting, and sometimes overwhelming these days. Creating habits that are flexible yet persistent is crucial. BJ Fogg’s (2020) “Tiny Habits” method recommends creating small, quick wins that will find a place even in the most chaotic schedule. 

Cognitive behaviour techniques recommend anchoring habits in existing habits (e.g., writing them down in the diary during morning tea) and the use of behavioural reinforcement. And, in addition, technology can distract and help us. Habit-tracker apps, screen time trackers, and digital detox challenges can remind us to stay concentrated. Neuroscience agrees: the basal ganglia—a region of the brain involved with habit formation—is nourished by repetition, even if the original habit is minor (Graybiel, 2008). 

To lead an engaged life, high achievers break their habits into interchangeable units. They are resilient, allowing energy and external pressure to flow from one moment to the next. If they can’t meditate for 20 minutes, they meditate for 5. If they miss a workout, they take a walk. This behavioural flexibility sustains momentum. 

How to Not Lose Hope and Be Consistent with Failure 

Failure is not only inevitable—it’s necessary. Carol Dweck’s (2006) Mindset studies inform us that individuals with a growth mindset perceive failure as an opportunity to learn. They build grit, resilience, and coping skills. Kristin Neff’s (2003) definition of self-compassion helps one navigate through failure with compassion and wisdom. Anxiety diminishes and intrinsic motivation increases. 

Cognitive reappraisal, an emotion regulation strategy (Gross & John, 2003), allows one to reframe failure events positively. Rather than viewing failures as signs of inadequacy, they view failures as stepping stones. Psychologist Martin Seligman (1991) postulated that learned optimism, transcending negative explanatory styles, prevents people from giving up after failures. Failure is feedback, not defeat, to successful people. 

Additionally, productive individuals have “failure budgets” in that they spend time or money on initiatives that may not be lucrative. Such a process reduces the emotional cost of failures, encourages experimentation, and offers psychological safety. 

Storytelling enters in too. Successful individuals openly disclose their failures, both to make the experience look routine and to redefine it. Oprah Winfrey’s early rejections, J.K. Rowling’s rejection by many publishers, and Thomas Edison’s “10,000 failures” before inventing the lightbulb all qualify as cultural tales of resilience. 

Conclusion: Success Is a Daily Practice, Not a Distant Goal 

Their existence is not constructed in moments of triumph but in the seemingly banal choices they make every day, mostly during their free time. Their habits aren’t over-the-top, but they are regular, impactful, and psychologically therapeutic. Whether it’s a 15-minute walk, a practice of gratitude journaling, or a reflective conversation, these small choices compound into a full life. Success is ultimately not a destination, but an unfolding process—one based on self-awareness, intention, and daily practice. Notice what successful people do outside the office. That’s where the real transformation occurs.

FAQs 

1. Am I still successful even if I do not implement all 10 of these habits perfectly?

True. Success is not perfection—but making progress. Psychological science prefers continuity, not intensity. Even small, consistent actions towards major habits have a lasting impact on well-being and long-term achievement. As James Clear (2018) proposes, success is often the result of “compound interest” in good habits. What matters is establishing a sustainable rhythm, not rigid routines. 

2. How can I stay motivated to continue with these routines in a hectic and hectic schedule?

Motivation is not constant, and that is where habit-forming systems come into play. Techniques like habit stacking (BJ Fogg, 2020), implementation intentions (Gollwitzer, 1999), and anchoring habits in habitual routines can work. It’s also a good idea to have your “why” in front of you—remind yourself of your end goals and values. Even during stressful moments, performing micro-habits (e.g., 5-minute meditation or 1-page journaling) can be beneficial in maintaining momentum and motivation. 

3. If I keep on failing to follow my objectives as I set them, does that indicate that I am not suited for success?

Not by any means. Failure is an essential part of achieving success. Successful individuals see failure as an opportunity to learn and adjust, as Carol Dweck (2006) in her research into growth mindset has found. Psychologist Kristin Neff also identifies self-compassion as a vital asset for resilience in the face of failure. Indeed, those who go on to become successful later on fail more—they simply keep going, learning and adjusting.