This week Andrew talks with Dr. Cassie Holmes. Cassie is an award-winning teacher & researcher on time & happiness. She’s the author of the Wall Street Journal bestseller & Amazon Best Book of 2022 “Happier Hour: How to Beat Distraction, Expand Your Time, and Focus on What Matters Most”. Cassie’s ground-breaking research shows that even small changes in how we spend our time can have a massive impact on our happiness & well-being. In this conversation, Cassie discusses her powerful research & shares tips everyone can utilize to feel less overwhelmed, more present, & greater happiness. You’ll hear actionable ideas on when to take pictures vs. when to live in the moment, how to turn routines into memorable rituals, the power of random acts of kindness, & so much more.

Show Highlights:

0:00 - Intro
3:17 - What is happiness
5:16- Impact of how we spend our time
5:47 - Why 46% of Americans feel “time poor”
7:14 - Role of technology
9:21 - The optimal amount of free time
13:54 - Being more intentional
15:42 - Burnout
21:09 - Protecting free time
22:05 - How to structure free time
23:38 - Random acts of kindness
25:25 - Creating a sense of agency
27:23 - Taking photos vs. living in the moment
31:23 - Ordinary vs. extraordinary experiences
32:56 - Turning routines into rituals
33:25 - Role of family traditions

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Dr. Cassie Holmes: How We Spend Our Time