Many perceive time as a finite resource that is challenging to manage. As we progress through life, the feeling that time slips away faster becomes more pronounced. Fortunately, psychological studies indicate that with a few simple changes in your daily routine, you can enhance your experience of time, making it feel more plentiful.

New Scientist engaged with Ian Taylor, an author at Loughborough University, UK. His book, Time Hack: The Psychology of Time and How to Spend It, discusses how re-evaluating our relationship with time can alleviate pressure, diminish boredom, and foster a sense of fulfillment.

Helen Thomson: Typically, physicists focus on defining time, integrating it within the equations that explain the universe. What perspective do psychologists have on time?

Ian Taylor: Time’s definition is a topic of much debate. For instance, physicists question whether time is an emergent property or a fundamental one. My focus is on the subjective perception of time, seeing it as a connective framework linking our memories to our aspirations, contributing to a sense of consistency in our lives.

How does the brain construct our perception of time?

Our brains lack a singular center for biological clocks, yet multiple processes collaborate to monitor time’s passage, creating our time sense. This perception isn’t solely dictated by our brain; it involves an intricate interplay between mind, body, and emotions. Psychologically, this internal clock accelerates or decelerates based on our cognitive engagement and attentional focus.

Reflecting on a time when my brakes failed during a car crash, I remember vividly my instructor’s advice on braking, the anxiety of informing my mother about my damaged vehicle, and regretting the song playing in the background. Calculating which cars I might hit, I even attempted to alert the couple in front of me. It seemed to take forever, but this all transpired in under a second. It felt like slowing down time—what was happening?

Emotions and motivation profoundly influence our time perception. Studies indicate that feelings of anger or sadness can distort time perception, making it feel slower, while happiness accelerates that feeling of passage. Hence, the adage: “Time flies when you’re having fun.” Yet, emotions aren’t strictly positive or negative; intensity, or level of arousal, plays a role.

In general, heightened alertness leads to a perception of slower time. Both calm and excited states are positive, but their intensities differ significantly. In crises, such as your near-accident, heightened excitement may have slowed your perception of time, acting as a survival mechanism that enhances clarity in critical moments.

Researchers are exploring various explanations for time dilation. From a motivation perspective, which is my area of focus, potential insights are emerging.

We often perceive time as fleeting when pursuing goals or engaging in enjoyable activities (approach-oriented motivational states) but experience it slowing down when avoiding unpleasant tasks (avoidance-oriented motivational states). This aligns with your crash example, where survival instincts influenced your time perception.

Is it possible to consciously manipulate your time perception based on these ideas?

Indeed. Numerous lab studies support this. For instance, participants shown appealing images, such as enticing cakes, report that time flies compared to viewing something undesirable. Participants experiencing distressing images—like mutilated bodies—report that time appears to slow due to a strong desire to evade the situation.

While laboratory findings may not entirely mirror real-life scenarios, if you wish to expedite time, particularly over the next two weeks, focus on achieving what you desire, similar to the cake study. Concentrate on pursuits you value and enjoy.

On the contrary, people frequently seek ways to slow down time, often feeling rushed or time-starved. How can one cultivate a richer experience of time?

Resorting to distressing images for the sake of slowing time is not advisable. The key lies not in forcefully enriching time but in how you effectively utilize the time you have, preventing it from overwhelming you. Although today’s agenda may be identical for everyone, the difference lies in the value and enjoyment embedded in activities. If you’re merely fulfilling obligations rather than pursuing joy, you may lose the sense of time passing, leading to feelings of scarcity.

Thus, the sensation of lacking time doesn’t correspond to actual hours available but relates more to how wisely you consume that time and the feelings attached to it. In a study, researchers discovered no correlation between people’s perceived need for exercise and how busy they were objectively.

You highlight the importance of fostering a positive relationship with time in your book. What additional strategies can help cultivate this relationship?

For me, a healthy relationship with time means concluding the day without fatigue, feeling productive, and self-satisfied.

This involves being aware of time’s impact on our motivation and health. Consider the concept of ego depletion, which emerged in the 1990s. Initially, researchers posited that exerting willpower (like performing well on an exam) depleted a finite resource. However, this concept has since been dispelled. Willpower diminishes over time, as reiterated in recent studies, but it can be reactivated. This understanding aids in time management; avoid willpower-reliant tasks at night and prioritize them for mornings, when your cognitive resources are sharper.

Insights into our motivation reveal that immediate rewards drive us more than delayed ones. Whether awarding instant monetary gains for work or giving immediate gratification in exercise and diet, short-term rewards enhance motivation. Thus, it’s imperative to reward yourself right away rather than waiting for distant outcomes.

This principle arises from the understanding that motivation is often tied to outcomes rather than actions. Individuals are driven by results, so minimizing the gap between effort and reward can amplify motivation. Immediate gains associated with actions encourage persistence.

It’s essential to recognize that busy schedules don’t equate to feeling busy. While many believe they’ll achieve satisfaction by reducing their commitments, the truth is that enhancing well-being can lead to a reduced sensation of being overwhelmed. Cultivating enjoyable activities—even without modifying your schedule—can enrich your perception of time.

What should I make of ‘dead time’? Is it advisable to eliminate it?

It largely depends on how you process ‘dead time.’ In my book, I differentiate between dead time and loneliness. Many dread being alone in their thoughts, often indulging in negative reflections.

In a revealing study, participants opted for an electric shock over 15 minutes of solitary thought. Notably, 67% of men preferred the shock, compared to just 25% of women. During idle moments, many reach for smartphones, only to find that mindless scrolling leads to greater boredom, as evidence suggests.

However, if you can navigate through anxiety and negativity during solitude, it can be transformative and generate substantial personal growth. Historical studies on solitary confinement and polar explorations reveal that the right supportive environment during isolation can foster self-sufficiency and deeper understanding.

Moreover, solitude can enhance creativity, emotional health, and clarity. Embracing traffic delays or queue times can significantly boost your well-being if you choose to confront them instead of distracting yourself.