Time and How to Spend It by James Wallman Summary

Time and How to Spend It offers a science-backed framework for transforming leisure time into meaningful, life-enriching experiences. James Wallman argues against passive "empty-calorie" activities (like binge-watching) and presents seven rules—summarized by the acronym STORIES—to prioritize "super-food" experiences that boost happiness, relationships, and personal growth.

This book suits professionals seeking work-life balance, productivity enthusiasts aiming to optimize downtime, and anyone feeling unfulfilled by modern distractions. It’s particularly relevant for fans of behavioral psychology, experience economy trends, or books like Atomic Habits and The Power of Now.

Yes—it blends actionable advice with research from psychology and economics, offering a fresh take on productivity through intentional leisure. Critics note the enthusiastic tone early on, but praise its practical frameworks and real-world examples.

Wallman’s STORIES framework includes:

1. Story: Seek experiences with narrative depth.
2. Transformation: Choose activities that foster growth.
3. Outside & Offline: Prioritize nature and digital detox.
4. Relationships: Strengthen bonds through shared moments.
5. Intensity: Embrace challenges (e.g., "sufferfests").
6. Extraordinary: Opt for memorable over mundane.
7. Status & Significance: Align actions with lasting impact.

While Stuffocation critiques materialism, Time and How to Spend It focuses on optimizing experiences. Both highlight Wallman’s expertise in well-being trends, but the latter provides a step-by-step guide for personal fulfillment.

Experience intelligence (EIQ) refers to the ability to select leisure activities that maximize happiness and growth. Wallman ties EIQ to practices like adventure travel, mindfulness, and intentional storytelling, backed by studies on memory and satisfaction.

Some readers find the initial chapters overly promotional, though most praise the actionable advice. Critics also note parallels to existing self-help concepts, but credit Wallman’s unique synthesis of research and narrative.

By investing in revitalizing leisure (e.g., hobbies, nature trips), readers return to work more creative and focused. Wallman cites studies showing enriched downtime enhances problem-solving and reduces burnout.

While direct quotes are scarce in summaries, Wallman emphasizes:

• “Empty-calorie experiences” (passive activities like scrolling).
• “Super-food experiences” (transformative moments like travel or skill-building).

These metaphors underscore the book’s core thesis.

Wallman advocates for “Offline” time to reconnect with reality, citing benefits like improved mental clarity and richer relationships. He suggests structured detoxes and tech-free adventures.

As remote work and AI increase free time, Wallman’s rules help navigate distractions and prioritize meaningful experiences—a timely solution for burnout culture and digital saturation.

1. Plan a monthly “intensity challenge” (e.g., hiking, workshops).
2. Create shared experiences with loved ones (e.g., themed dinners).
3. Audit leisure time weekly, replacing “empty-calorie” habits with growth-focused activities.

As a futurist and experience economy adviser, Wallman combines trend forecasting with psychological insights. His work with organizations like the UK Department for International Trade grounds the book in real-world applicability.