The 7 secrets to getting more leisure time, according to science

In surveys, people say they're too busy to make friends outside the office, too busy to date, too busy to sleep, and too busy to have sex. Eight in ten Britons report being too busy to eat dessert, even though four in ten say dessert is better than sex. We're in such a rush that the typical sound bite for a presidential candidate has been compressed from forty seconds in 1968 to 7.3 seconds in 2000. Remember those unused vacation days? People say they're too busy to take a vacation and too busy for a lunch break. [Overwhelmed: Work, Love, and Play When No One Has the Time]

…the prefrontal cortex. It is the key to human intelligence. In its size and complexity, it is, in short, what distinguishes humans from animals and makes us who we are. And, Ansell says, what she and other neuroscientists are finding is that when a human feels pressed for time, rushed and caught up in the overwhelm, that yellow blob does something alarming: It shrinks. [Overwhelmed: Work, Love, and Play When No One Has the Time]

He insists that although most Americans feel they're working harder than ever, they aren't. The time diaries he studies show thataverage hours on the job, not only in the United States but also around the globe, have actually been holding steady or going down in the last 40 years. Everybody, he says, has more time for leisure. [Overwhelmed: Work, Love, and Play When No One Has the Time]

"It's role overload," she explains. "It's the constant switching from one role to the next that creates that feeling of time pressure." When all you're expected to do is work all day, you work all day in one long stretch, she says. But the days of the mothers she studied were full of starts and stops, which makes time feel more collapsed. [Overwhelmed: Work, Love, and Play When No One Has the Time]

No two tasks done simultaneously, studies have shown, can be done with 100 percent of one's ability. Driving while talking on the cell phone slows reaction times and awareness to the same degree that driving over the legal alcohol limit does. And the distractions from too many things going on at once hamper the brain's "spam filter" and the ability to distinguish between relevant and irrelevant information. Or, as one British study found, multitasking makes you stupid — dumber than getting stoned. [Overwhelmed: Work, Love, and Play When No One Has the Time]

Having treated ADD since 1981, I began to see an upsurge in the mid-1990s in the number of people who complained of being chronically inattentive, disorganized, and overbooked. Many came to me wondering if they had ADD. While some did, most did not. Instead, they had what I called a severe case of modern life. [CrazyBusy: Overstretched, Overbooked, and About to Snap! Strategies for Handling Your Fast- Paced Life]

Psychologists write of treating burned-out clients who can't shake the notion that the busier you are, the more you are thought of as competent, smart, successful, admired, and even envied. [Overwhelmed: Work, Love, and Play When No One Has the Time]

"Right now, you need to free up all this energy that's being consumed by worry." She told me to take out a piece of paper, set a timer for five minutes, and write furiously about absolutely everything that was bugging me… "If your to-do list lives on paper, your brain doesn't have to expend energy to keep remembering it," Monaghan said. [Overwhelmed: Work, Love, and Play When No One Has the Time]

At the heart of making the most of life today is the ability to treasure and protect your connections to what you care most about: people, places, activities, pets, a spiritual connection, a piece of music, even objects that are dear to you. But you must not have too many connections or none will flourish. Pick the ones that matter most to you and nourish them religiously; make that your top priority in life, and you can't go wrong. [CrazyBusy: Overstretched, Overbooked, and About to Snap! Strategies for Handling Your Fast- Paced Life]

We ignore the signs of fatigue, boredom, and distraction and just power through. But we're hardly doing our best work. "We've lost touch with the value of rest, renewal, recovery, quiet time, and downtime," Schwartz told me. It's hardly a wonder, then, with the pressure of long hours, putting in face time, and the constant interruptions of the modern workplace, less than 10 percent of workers say they do their best thinking at work. [Overwhelmed: Work, Love, and Play When No One Has the Time]

Terry Monaghan sought to train me to work in pulses. The idea was to chunk my time to minimize the constant multitasking, "role switching," and toggling back and forth between work and home stuff like a brainless flea on a hot stove. The goal was to create periods of uninterrupted time to concentrate on work — the kind of time I usually found in the middle of the night — during the day. [Overwhelmed: Work, Love, and Play When No One Has the Time]

OHIO: only handle it once. When it comes to a document or journal or any concrete item, try your best to 1) respond to it right away, 2) put it in a labeled file, not a pile, or 3) throw it away. In the majority of instances, choice "3" is the best. [CrazyBusy: Overstretched, Overbooked, and About to Snap! Strategies for Handling Your Fast- Paced Life]

Roger Mannell, a psychologist at the University of Waterloo in Ontario, has directed perhaps the only lab studies of leisure time. His research has found that when people have a sense of choice and control over what they do with their free time, they are more likely to get into flow, that engrossing and timeless state that some call peak human experience. "Part of the problem with leisure is that people aren't quite sure what they really want. They don't know what leisure time is for them," Mannell said. "And they never slow down long enough to figure it out." [Overwhelmed: Work, Love, and Play When No One Has the Time]