What is *168 Hours* by Laura Vanderkam about?

*168 Hours* challenges the myth of chronic time scarcity by arguing everyone has 168 weekly hours to achieve work-life balance. Laura Vanderkam emphasizes prioritizing core competencies, strategic outsourcing of low-value tasks, and intentional scheduling to maximize productivity and fulfillment. The book combines time-tracking insights, real-world examples, and actionable frameworks to help readers reclaim control of their schedules.

Who should read *168 Hours*?

Professionals, working parents, entrepreneurs, and anyone feeling overwhelmed by daily demands will benefit from this book. Vanderkam’s strategies are particularly relevant for those seeking to align time usage with long-term goals, reduce burnout, and create space for personal passions. It’s also valuable for productivity enthusiasts interested in data-driven time management.

Is *168 Hours* worth reading?

Yes—readers praise its reframing of time as a flexible resource rather than a fixed constraint. Vanderkam’s evidence-based approach (e.g., analyzing 100+ time logs) provides fresh perspectives on balancing careers, family, and self-care. While some criticize its optimism, the book’s practical exercises make it a standout in productivity literature.

What are the core concepts in *168 Hours*?

Key ideas include: - **Core Competencies**: Focus on tasks where you excel or derive meaning. - **Time Audits**: Track 168 hours to identify wasted moments. - **Strategic Outsourcing**: Delegate chores like laundry to free up hours. - **Intentional Scheduling**: Plan work *and* leisure to prevent drift.

How does Laura Vanderkam suggest tracking time?

Vanderkam advocates logging all activities for a week to identify inefficiencies. This audit often reveals underutilized hours (e.g., TV scrolling) that could be redirected toward high-impact goals. Successful professionals in her studies typically worked 40–50 weekly hours, disproving the “always busy” narrative.

What is the “Myth of the Time Crunch” in *168 Hours*?

Vanderkam argues perceived time scarcity stems from misplaced priorities, not actual shortages. By reallocating just 10 hours/week from low-value tasks (e.g., chores) to meaningful activities, most people can achieve career growth, family time, and hobbies without exhaustion.

How does *168 Hours* compare to *Atomic Habits*?

While *Atomic Habits* focuses on incremental behavior change, *168 Hours* emphasizes structural time redesign. Vanderkam prioritizes eliminating non-essential tasks, whereas James Clear advocates habit stacking. Both books complement each other for holistic productivity.

What are common criticisms of *168 Hours*?

Some argue Vanderkam underestimates systemic barriers (e.g., inflexible jobs) and overstates outsourcing feasibility for lower-income readers. However, the core philosophy—time is a matter of choice—remains widely applicable with contextual adaptation.

168時間――すべてを「好き」なことに使う方法

あなたは自分が思っている以上に時間がある

ローラ・ヴァンダーカム

3.6(11083 Reviews)

『168時間――すべてを「好き」なことに使う方法』の概要

『168時間』の中で、ローラ・ヴァンダーカムは「時間は足りない」という神話に対し、画期的な前提を掲げて挑戦しています。それは、「私たちには皆、十分な時間がある」ということです。500万回以上再生された彼女のTEDトークは、この直感に反するアプローチが有効であることを証明しています。もしあなたが週に168時間ある時間を使いこなせたら、何を成し遂げられるでしょうか？

語り方を選ぶ

1冊の本。さまざまな聴き方。

168時間――すべてを「好き」なことに使う方法の同じアイデアを、あなたに合う声・深さ・ペースで学べます。いつでも切り替えられます。

第1章

The Myth of Time Scarcity: A Reality Check

Meet Theresa Daytner, a woman who defies conventional wisdom about time limitations. As a successful business owner and mother of six children, she somehow manages to run a thriving construction business while attending her kids' sporting events, exercising regularly, and even finding time for leisure. How does she do it? The answer lies not in superhuman abilities but in a fundamental shift in perspective about time. Most of us walk around believing we're perpetually short on time. We complain about 70-hour workweeks and chronic sleep deprivation. But when researchers actually study how people spend their time through detailed time-diary studies, a surprising truth emerges: our perception rarely matches reality. The average American sleeps far more than they think-closer to eight hours per night rather than the six or less many claim. Those "70-hour workweeks" often clock in at 50-55 hours when accurately measured. Even parents who feel they never see their children typically spend more time with them than parents did in the 1960s when more mothers stayed home. Why this disconnect? We've culturally embraced the narrative of time scarcity. Being "busy" has become a status symbol-a way to signal importance and dedication. We overestimate time spent on virtuous activities (work, childcare) and underestimate time spent on less admirable pursuits (television, social media scrolling). The truth is that 168 hours is actually quite a lot of time. Even if you work 50 hours and sleep 56 (8 hours per night), you still have 62 hours remaining each week. That's the equivalent of another full-time job plus part-time work! The problem isn't that we lack time-it's that we haven't learned to see and use our time effectively. This realization can be both liberating and challenging. If time scarcity isn't the real problem, then we must confront the uncomfortable truth that we may be making poor choices about how we allocate our hours. The good news? Once we acknowledge this reality, we can begin the transformative work of reclaiming our 168 hours.

第2章

Time Tracking: The Eye-Opening First Step

How can you discover where your time actually goes? The answer lies in a simple but powerful exercise: keeping a time log. For one week, record your activities in 15 or 30-minute increments. This practice, while initially tedious, reveals patterns that remain invisible in our day-to-day experience. When you track your time, you'll likely discover surprising insights. Perhaps you'll find that your "quick social media checks" actually consume 10 hours weekly. Or maybe you'll realize that your commute, which feels endless, actually takes up less time than the television you watch each evening. The process works best when you're honest and detailed. Don't just write "working" for an eight-hour block. Break it down: how much was spent in meetings versus focused work? How much time was lost to interruptions or email? This granularity helps identify not just where time goes, but where it leaks away unintentionally. Time tracking isn't about judgment-it's about awareness. Think of it as a financial audit for your most precious resource. Just as tracking expenses helps identify spending patterns, tracking time reveals where your life's currency is being invested or squandered. Many who undertake this exercise experience an initial shock followed by empowerment. One participant discovered she was spending 25 hours weekly watching television-more than she spent with her children. This wasn't a conscious choice but a default pattern that had developed over time. Once aware, she reduced TV time to 10 hours weekly and redirected those hours to family activities and a long-postponed writing project. The beauty of time tracking is that it cuts through our rationalizations and stories. We might tell ourselves we're too busy for exercise, but a time log might reveal two hours daily spent on social media. We might feel we work constantly, but tracking might show significant time lost to inefficient processes or unnecessary meetings. Armed with this data, you can move from vague complaints about busyness to strategic decisions about your 168 hours. The time log becomes your foundation for change-the baseline measurement from which all improvements can be tracked.

聴きながら、すべての言葉を目で追えます

『168時間――すべてを「好き」なことに使う方法』の一語一語が音声に合わせてリアルタイムでハイライトされ、自然に読み進められます。

第3章

Core Competencies: Focus on What You Do Best

What if you approached your life like a successful business approaches its operations? Companies thrive when they identify and focus on their core competencies-the things they do exceptionally well that create unique value. Individuals can apply this same principle to achieve extraordinary results within their 168 hours. Consider Nobel Prize-winning chemist Roald Hoffmann. Beyond his groundbreaking scientific work, he's also a published poet and playwright. How does one person excel across such diverse domains? By recognizing his fundamental strengths-in his case, keen observation and pattern recognition-and applying them across different fields. Meanwhile, he outsources or minimizes activities where he lacks natural talent or interest. Identifying your core competencies begins with three questions: 1. What am I exceptionally good at doing? 2. What do I enjoy so much that time seems to fly by? 3. What creates the most value in my work and personal life? The intersection of these answers reveals your core competencies-the activities that deserve the lion's share of your 168 hours. For some, this might be strategic thinking and relationship building. For others, it might be creative problem-solving or nurturing others' growth. Once identified, the challenge becomes maximizing time spent in these areas while minimizing everything else. This often requires difficult choices-saying no to activities that don't leverage your strengths, even when they seem important or expected. A marketing executive might realize her core strengths lie in creative campaign development and team leadership, not in administrative tasks or routine reports. By delegating or streamlining these non-core activities, she frees up hours for the work that creates the most value and satisfaction. This principle extends beyond work. In personal life, focus on the aspects of parenting, relationships, and leisure where you truly excel and find joy. Perhaps you're exceptional at having meaningful conversations with your teenager but less skilled at creating elaborate home-cooked meals. Honor these strengths rather than trying to be perfect across all domains. The core competency approach isn't about abandoning responsibilities-it's about strategic allocation of your limited time to maximize impact and fulfillment. By concentrating your hours where your unique abilities create the most value, you accomplish more while experiencing greater satisfaction.

第4章

Finding the Right Work: Aligning Passion with Purpose

Work consumes a substantial portion of our 168 hours-typically 40-50 hours weekly for full-time employees. When those hours align with our passions and strengths, they energize rather than deplete us. When misaligned, they become a draining obligation that diminishes our entire life experience. Consider oceanographer Sylvia Earle, whose deep passion for marine exploration has fueled a remarkable career spanning decades. Her work doesn't feel like a burden because it's an expression of her authentic interests. This alignment creates a positive spillover effect-the energy and satisfaction from meaningful work enhances personal time rather than requiring recovery from it. Finding the right work isn't about discovering a mythical "dream job" with no challenges or difficulties. Rather, it's about identifying work that leverages your core competencies and connects to something you genuinely care about. This alignment transforms the experience of work from obligation to opportunity. The right job typically offers three key elements: 1. Autonomy: The freedom to determine how you approach your responsibilities 2. Complexity: Challenges that engage your full capabilities 3. Connection: A clear link between your efforts and outcomes that matter When these elements are present, even routine tasks can become engaging. A hospital custodian who sees their work as creating healing environments for patients experiences more satisfaction than one who merely sees themselves as cleaning floors. If your current role lacks these elements, you have three options: reshape your current position, create a new opportunity, or find a different role. Reshaping might involve negotiating for projects that better match your strengths or finding ways to increase autonomy within existing responsibilities. Creating might mean launching a side business or proposing a new initiative within your organization. Finding a new role becomes necessary when alignment seems impossible in your current situation. The business case for finding the right work extends beyond personal satisfaction. Research consistently shows that engaged employees are more productive, innovative, and committed. Organizations benefit tremendously when people operate from their strengths and passions rather than merely fulfilling job descriptions. The question isn't whether you can afford to find the right work-it's whether you can afford not to, given how many of your 168 hours are invested there.

『168時間――すべてを「好き」なことに使う方法』をもっと深く楽しむ

毎日の新しい気づきを10万件以上のレッスンから
言葉をハイライトして音声と同期
ライブラリを保存して、どの端末からでも利用

第5章

Career Breakthroughs: Strategic Advancement

Career advancement doesn't happen by accident-it results from strategic choices about how to invest your professional time. Understanding the anatomy of career breakthroughs can help you allocate your hours for maximum impact. First, identify the metrics that matter in your field and the gatekeepers who make advancement decisions. In sales, this might be revenue generated. In academia, it might be publications and grants. In creative fields, it might be portfolio quality and industry recognition. Once you know what counts, you can focus your efforts accordingly rather than spreading yourself thin across activities that won't move the needle. Work to the point of diminishing returns-the threshold where additional hours yield decreasing benefits. For most knowledge work, this falls between 45-55 hours weekly. Beyond this point, fatigue typically reduces quality and creativity. However, during crucial career-defining projects or opportunities, temporary periods of intense work can yield breakthrough results. The key is recognizing when these strategic sprints serve your long-term goals versus when they're simply habitual overwork. Craft a compelling narrative about who you are professionally. People connect with stories, not just accomplishments. Mary Mazzio leveraged her background as an Olympic rower to distinguish herself as a filmmaker focusing on stories of determination and resilience. Your professional narrative should connect your past experiences, current work, and future aspirations in a coherent, authentic way that resonates with decision-makers. Visualize the next level with specificity. Rather than vague aspirations like "advance in my career," define precisely what the next stage looks like-the responsibilities, compensation, and impact you'll have. Then begin operating as if you're already at that level, making decisions and developing skills accordingly. Finally, remain open to unexpected opportunities while creating conditions for them to emerge. Career breakthroughs often come through serendipitous connections and timing, but these "lucky breaks" typically favor those who have positioned themselves to recognize and seize them. Expand your network, develop relevant skills, and maintain visibility in your field to increase the likelihood of these opportunities finding you. By strategically investing your professional hours in these areas rather than routine busywork, you maximize the return on your time investment and accelerate your career trajectory.

第6章

Home Economics Reimagined: Beyond Traditional Chores

The modern home economy has undergone a radical transformation. Where household management once consumed most waking hours (particularly for women), technological advances and shifting social norms have dramatically reduced this burden. Yet many still allocate substantial time to domestic tasks that could be minimized, outsourced, or eliminated. A provocative question emerges: Should you do your own laundry? The answer depends not on tradition or gender expectations but on the opportunity cost of your time. If an hour spent on laundry means an hour not spent on high-value work, meaningful family interaction, or necessary self-care, outsourcing becomes a rational economic decision rather than a luxury. Consider Sid Savara, who realized cooking consumed 10-15 hours weekly-time he'd rather invest elsewhere. By hiring someone to prepare meals for $100 weekly, he gained those hours back while actually saving money compared to restaurant dining. This arrangement freed him to focus on core professional competencies and personal relationships. This approach extends beyond cooking to various domestic tasks: Laundry and wardrobe management: Services that wash, fold, and deliver laundry cost surprisingly little in many areas. Personal shoppers can efficiently update your wardrobe, saving both shopping time and the cost of unworn impulse purchases. Food procurement and preparation: Online grocery delivery, meal kit services, or even personal chefs (more affordable than many assume) can dramatically reduce food-related time investment while potentially improving nutrition. Housekeeping: Professional cleaning services typically accomplish in 2-3 hours what might take a homeowner 5-6 hours, often at reasonable rates. Daily maintenance routines focused on high-visibility areas can maintain order between professional cleanings. The objection that outsourcing is prohibitively expensive often fails to account for the true value of your time. If you earn $50 hourly in your profession but spend 10 hours weekly on tasks that could be outsourced for $200, you're effectively losing $300 in potential earnings or value creation. This isn't about avoiding all domestic work-many find certain household activities meaningful or enjoyable. Rather, it's about consciously choosing which domestic tasks deserve your limited hours based on value and satisfaction rather than default or obligation. By strategically minimizing or outsourcing low-value domestic tasks, you free up precious hours for the core competencies that matter most in your professional and personal life.

聴きながら、すべての言葉を目で追えます

『168時間――すべてを「好き」なことに使う方法』の一語一語が音声に合わせてリアルタイムでハイライトされ、自然に読み進められます。

第7章

Parenthood Reimagined: Quality Over Quantity

Modern parenthood often feels like an impossible balancing act, particularly when both parents work outside the home. Yet historical and cross-cultural perspectives reveal that today's intensive parenting norms are relatively recent and culturally specific rather than universal requirements for raising healthy children. Consider Maria Theresa, who ruled the Habsburg Empire while raising sixteen children. While few would advocate her exact approach today, her example challenges the notion that successful parenting requires constant hands-on attention at the expense of other pursuits. The key insight is that children benefit most not from the sheer quantity of parental time but from regular, focused, high-quality interactions. Research indicates that children's outcomes correlate more strongly with the quality of parent-child engagement than with total hours spent together. This perspective shifts the focus from "How many hours am I with my children?" to "How am I using the time we share?" A parent who spends 20 fully engaged hours weekly with their children-playing, talking, teaching, and connecting-likely contributes more to their development than one physically present but distracted for 40 hours. Practical strategies for maximizing parental impact within your 168 hours include: 1. Identify your parenting core competencies-the aspects of childrearing where you excel and find joy. Perhaps you're exceptional at bedtime stories, outdoor adventures, or helping with creative projects. Prioritize these activities over areas where you're less naturally gifted. 2. Create rituals that ensure regular connection. Morning cuddle time, family dinners, weekend outings, or bedtime conversations can become anchors of parent-child bonding even within busy schedules. 3. Involve children in your interests and work when appropriate. Rather than completely separating work and family life, look for opportunities to share your passions and skills with your children. 4. Recognize that children benefit from diverse influences. Time with other caring adults-relatives, teachers, coaches, friends' parents-provides valuable perspectives and relationships beyond what even the most devoted parents can offer alone. 5. Prioritize your partnership. Children thrive when their parents' relationship is strong. Time invested in nurturing your marriage or partnership ultimately benefits your children through the stable, loving environment it creates. This approach liberates parents from impossible standards while focusing their limited time where it truly matters for their children's development and wellbeing.

第8章

Leisure With Purpose: Beyond Passive Entertainment

When work and family responsibilities consume significant portions of our 168 hours, leisure time often becomes whatever remains-typically passive activities requiring minimal energy or planning. Television, social media browsing, and other low-engagement pastimes dominate many people's discretionary hours not because they're particularly rewarding but because they're easy default choices when we're tired or overwhelmed. Yet research consistently shows that passive leisure provides minimal lasting satisfaction compared to active, engaged pursuits. The challenge becomes transforming unstructured downtime into meaningful experiences that rejuvenate rather than merely distract. Consider model Alexi Panos, who channeled her passion for service into founding EPIC (Everyday People Initiating Change), an organization addressing water crises in Tanzania. Her leisure hours devoted to this cause provide far deeper fulfillment than conventional celebrity pastimes might offer. Creating purposeful leisure begins with identifying activities that align with your core values and interests-what might be called your "List of 100 Dreams." This comprehensive inventory of experiences, skills, and accomplishments you'd like to pursue serves as a menu of options for your discretionary time. From this list, select a few priority pursuits to incorporate regularly into your schedule. Whether it's learning an instrument, volunteering for a cause, mastering a sport, or cultivating a creative practice, these activities deserve protected time blocks in your weekly calendar rather than being left to chance. Physical activity warrants special attention within leisure planning. Beyond its health benefits, regular exercise enhances energy, mood, and cognitive function-effectively creating more usable hours through increased productivity and reduced illness. Finding forms of movement you genuinely enjoy transforms exercise from obligation to recreation. Structuring leisure may initially seem contradictory-isn't free time supposed to be unstructured? Yet without intentional planning, precious discretionary hours often disappear into activities that provide little lasting value or satisfaction. By creating a "block schedule" that designates specific times for meaningful pursuits, you ensure these activities actually happen rather than being perpetually postponed. The goal isn't to eliminate spontaneity but to create space for both planned meaningful activities and genuine relaxation. With core leisure pursuits secured in your schedule, truly unstructured time becomes a conscious choice rather than a default pattern.

『168時間――すべてを「好き」なことに使う方法』をもっと深く楽しむ

毎日の新しい気づきを10万件以上のレッスンから
言葉をハイライトして音声と同期
ライブラリを保存して、どの端末からでも利用

第9章

Alignment: Making Hours Do Double Duty

One of the most powerful strategies for maximizing your 168 hours is alignment-finding ways for single time blocks to serve multiple purposes. This approach multiplies the value of each hour without requiring superhuman efficiency or exhausting multitasking. Consider social connections, which research consistently links to health, happiness, and longevity. Rather than viewing friendship as yet another obligation competing for limited time, look for ways to integrate social interaction with other priorities: Exercise with friends turns physical activity into social time. A weekly running date or tennis match nurtures both health and relationships simultaneously. Family meals that include friends create opportunities for children to develop social skills while adults maintain connections-all while meeting the essential need for nourishment. Professional networking within areas of genuine interest allows career development to coincide with meaningful engagement rather than feeling like obligatory small talk. Volunteer activities aligned with your values can simultaneously serve your community, develop new skills, model civic engagement for your children, and build relationships with like-minded people. This principle extends beyond social connections to other areas of life. Parents might involve children in cooking or household projects, simultaneously accomplishing necessary tasks while creating teaching moments and quality time. A professional might select conferences or training opportunities that align with personal travel interests, combining professional development with exploration. The alignment approach requires creativity and intentionality but yields remarkable results in expanding the effective capacity of your 168 hours. Rather than fragmenting life into competing compartments-work, family, friends, health, community, personal growth-look for the natural overlaps and synergies between these domains. This isn't about cramming more activities into each hour but about finding the sweet spots where different values and priorities can be honored simultaneously. When done thoughtfully, alignment doesn't create stress or divided attention but rather a rich, integrated experience where various aspects of life enhance rather than compete with each other.

第10章

The Art of Having It All: Real-Life Time Makeovers

Can you really "have it all"-a fulfilling career, meaningful family life, personal health and growth, and community engagement? The answer depends not on superhuman abilities but on strategic choices about your 168 hours. Kathryn Beaumont Murphy, a busy attorney and mother, illustrates this possibility. By meticulously tracking her time, she discovered that despite her demanding career, she still had significant discretionary hours-they were simply being absorbed by low-value activities like excessive email checking and unfocused evening time. Through targeted adjustments-creating more structured family activities, streamlining work processes, and establishing clearer boundaries between professional and personal time-she reclaimed hours for priorities that had seemed impossible to accommodate. Without reducing her professional commitment or shortchanging her family, she found space for exercise, reading, and even community involvement. Similar transformations appear in other case studies: Brian Brandt, a pastor, business owner, and father, sought more time for spiritual reflection and connection with his wife amid numerous responsibilities. By identifying underutilized morning hours and creating intentional couple rituals (like regular coffee dates before the children woke), he integrated these priorities without abandoning existing commitments. Andrew Reilley, a single father of three running his own business, struggled with the constant blurring of work and family time. By establishing clear work blocks while his children were in activities and creating dedicated family periods free from professional distractions, he improved both his business focus and parental presence. These examples highlight common principles in successful time makeovers: 1. Begin with accurate awareness through time tracking 2. Identify low-value activities consuming disproportionate time 3. Create protected blocks for high-priority activities 4. Develop routines that reduce decision fatigue about time allocation 5. Align activities to serve multiple purposes when possible 6. Outsource or minimize tasks outside your core competencies 7. Regularly reassess and adjust as circumstances change The art of "having it all" isn't about doing everything simultaneously or perfectly. Rather, it's about making conscious choices that reflect your true priorities across the full 168 hours of your week. This perspective shifts time management from a desperate scramble to an empowering practice of intentional living. By viewing time as an abundant resource to be strategically invested rather than a scarce commodity to be hoarded, you transform your relationship with the 168 hours that constitute your life each week.

★★★★★

『168時間――すべてを「好き」なことに使う方法』を最後まで読み終えました

100万人以上の学習者に愛用されています

“23日間、毎日使い続けています。今では日課の一部です。”

jayallen

『168時間――すべてを「好き」なことに使う方法』の主要テーマ

time tracking
core competencies
work-life integration
time perception
intentional scheduling

『168時間――すべてを「好き」なことに使う方法』の名言

Time is elastic.
You don’t build the life you want by saving time. You build the life you want, and then time saves itself.
Being "busy" has become a status symbol.
Time tracking isn't about judgment-it's about awareness.
The time log becomes your foundation for change.

『168時間――すべてを「好き」なことに使う方法』の登場人物

Laura VanderkamAuthor and productivity expert
Theresa DaytnerBusiness owner and case study in time management

著者について

ローラ・ヴァンダーカムは、ベストセラー『168 Hours: You Have More Time Than You Think』の著者であり、タイムマネジメントと生産性の分野における第一人者です。プリンストン大学を卒業した彼女の専門知識は、成功者がどのようにスケジュールを最適化しているかについての数十年にわたる研究から生まれており、仕事とプライベートの優先順位をバランスさせるための実用的なアプローチに結実しています。

彼女の著作には、『What the Most Successful People Do Before Breakfast』や『Off the Clock: Feel Less Busy While Getting More Done』などがあり、データに基づいた戦略と、日々の効率を最大化するための共感しやすい洞察を融合させています。

ヴァンダーカムのTEDトーク「自由時間をコントロールする方法」は600万回以上再生されており、ポッドキャスト『Best of Both Worlds』の共同ホストとして、仕事と生活の調和に関する実践的なアドバイスを提供しています。彼女の執筆記事は『ウォール・ストリート・ジャーナル』、『ニューヨーク・タイムズ』、『フォーチュン』などに掲載されており、自己啓発における信頼できる発信者としての地位を確立しています。

執筆や講演活動の傍ら、ヴァンダーカムはフィラデルフィア郊外で5人の子供を育てながら、ランニングや歌を楽しみ、意図的な時間の使い道を提唱しています。『168 Hours』は現代の生産性に関する文献の金字塔であり続けており、世界中の読者に時間との向き合い方を再考するきっかけを与えています。

168時間――すべてを「好き」なことに使う方法の要約をダウンロード

168時間――すべてを「好き」なことに使う方法の要約をPDFまたはEPUBで無料でダウンロード。印刷やオフラインでいつでもお読みいただけます。

他のユーザーのお気に入り

Off The Clock

Laura Vanderkam

What The Most Successful People Do Before Breakfast How To Achieve More At Work And At Home

Laura Vanderkam

Tranquility by Tuesday

Laura Vanderkam

Time Smart

Ashley Whillans

Make Time

Jake Knapp

The New Corner Office

Laura Vanderkam

Time Management From The Inside Out

Julie Morgenstern

Uptime

Laura Mae Martin

この本に関するよくある質問

学習プラン

How to improve my time management

In an era of constant distraction, mastering your schedule is the ultimate competitive advantage. This plan is designed for professionals and students who need to move beyond busywork to achieve meaningful, high-output results through strategic discipline.

1 h•4 セクション

学習プラン

Master Your Time and Energy

In an era of constant interruptions, mastering productivity requires more than just scheduling; it requires strategic energy management. This plan is ideal for professionals and creatives who need to reclaim their attention and build systems for long-term cognitive performance.

35 m•4 セクション

学習プラン

Spot hidden habits killing productivity

In an era of constant digital noise, traditional time management is no longer enough to stay effective. This plan is designed for professionals and students who feel busy but unproductive, offering the tools to reclaim focus and master cognitive energy.

3 h 16 m•4 セクション

学習プラン

Stay productive 17:50–22:30 for 14 days

This plan is designed for professionals and students who struggle with evening fatigue and need to reclaim their post-work hours for meaningful progress. It bridges the gap between biological energy management and tactical time architecture to ensure high-output consistency.

3 h 31 m•4 セクション

学習プラン

Manage Energy, Not Just Time

Traditional time management approaches often lead to burnout by focusing on squeezing more tasks into limited hours. This learning plan teaches a more sustainable approach that prioritizes managing your energy—not just your calendar—for professionals seeking better performance without sacrificing wellbeing.

2 h 52 m•5 セクション

学習プラン

Be productive, learn about time management and self develop myself, learn about mindfullness

In our fast-paced world, the ability to manage time effectively while maintaining mental clarity is essential for personal and professional success. This learning plan combines productivity systems, mindset development, and mindfulness practices to help anyone feeling overwhelmed create a balanced, intentional approach to daily life.

3 h 24 m•4 セクション

学習プラン

The Neurodivergent Time Management Toolkit

This toolkit is designed for neurodivergent individuals who struggle with traditional productivity systems that ignore executive dysfunction. It provides practical, biology-based strategies to overcome task inertia, time blindness, and the mental exhaustion of switching gears.

1 h 30 m•3 セクション

学習プラン

Stop Procrastinating and Start Doing

Chronic procrastination is often a failure of emotional regulation rather than time management. This plan is essential for professionals and students who feel paralyzed by large projects and need a structured framework to move from avoidance to consistent action.

1 h 30 m•3 セクション

コロンビア大学卒業生がサンフランシスコで開発

LOVED BY

1,000,000+ curious minds.

4.7

avg rating

1M+ learners

"Instead of endless scrolling, I just hit play on BeFreed. It saves me so much time."

@Moemenn

"I never knew where to start with nonfiction—BeFreed’s book lists turned into podcasts gave me a clear path."

@Chloe, Solo founder, LA

117

"Perfect balance between learning and entertainment. Finished ‘Thinking, Fast and Slow’ on my commute this week."

@Raaaaaachelw

"Crazy how much I learned while walking the dog. BeFreed = small habits → big gains."

@Matt, YC alum

108

"Reading used to feel like a chore. Now it’s just part of my lifestyle."

@Erin, Investment Banking Associate , NYC

254

"Feels effortless compared to reading. I’ve finished 6 books this month already."

@djmikemoore

"BeFreed turned my guilty doomscrolling into something that feels productive and inspiring."

@Pitiful

4.5K

"BeFreed turned my commute into learning time. 20-min podcasts are perfect for finishing books I never had time for."

@SofiaP

"BeFreed replaced my podcast queue. Imagine Spotify for books — that’s it. 🙌"

@Jaded_Falcon

201

"It is great for me to learn something from the book without reading it."

@OojasSalunke

"The themed book list podcasts help me connect ideas across authors—like a guided audio journey."

@Leo, Law Student, UPenn

483

"Makes me feel smarter every time before going to work"

@Cashflowbubu

BeFreedがウェブ上でどのように話題になっているかをもっと見る

コロンビア大学卒業生がサンフランシスコで開発

LOVED BY

1,000,000+ curious minds.

4.7

avg rating

1M+ learners

"Instead of endless scrolling, I just hit play on BeFreed. It saves me so much time."

@Moemenn

"I never knew where to start with nonfiction—BeFreed’s book lists turned into podcasts gave me a clear path."

@Chloe, Solo founder, LA

117

"Perfect balance between learning and entertainment. Finished ‘Thinking, Fast and Slow’ on my commute this week."

@Raaaaaachelw

"Crazy how much I learned while walking the dog. BeFreed = small habits → big gains."

@Matt, YC alum

108

"Reading used to feel like a chore. Now it’s just part of my lifestyle."

@Erin, Investment Banking Associate , NYC

254

"Feels effortless compared to reading. I’ve finished 6 books this month already."

@djmikemoore

"BeFreed turned my guilty doomscrolling into something that feels productive and inspiring."

@Pitiful

4.5K

"BeFreed turned my commute into learning time. 20-min podcasts are perfect for finishing books I never had time for."

@SofiaP

"BeFreed replaced my podcast queue. Imagine Spotify for books — that’s it. 🙌"

@Jaded_Falcon

201

"It is great for me to learn something from the book without reading it."

@OojasSalunke

"The themed book list podcasts help me connect ideas across authors—like a guided audio journey."

@Leo, Law Student, UPenn

483

"Makes me feel smarter every time before going to work"

@Cashflowbubu

"Instead of endless scrolling, I just hit play on BeFreed. It saves me so much time."

@Moemenn

"I never knew where to start with nonfiction—BeFreed’s book lists turned into podcasts gave me a clear path."

@Chloe, Solo founder, LA

117

"Perfect balance between learning and entertainment. Finished ‘Thinking, Fast and Slow’ on my commute this week."

@Raaaaaachelw

"Crazy how much I learned while walking the dog. BeFreed = small habits → big gains."

@Matt, YC alum

108

"Reading used to feel like a chore. Now it’s just part of my lifestyle."

@Erin, Investment Banking Associate , NYC

254

"Feels effortless compared to reading. I’ve finished 6 books this month already."

@djmikemoore

"BeFreed turned my guilty doomscrolling into something that feels productive and inspiring."

@Pitiful

4.5K

"BeFreed turned my commute into learning time. 20-min podcasts are perfect for finishing books I never had time for."

@SofiaP

"BeFreed replaced my podcast queue. Imagine Spotify for books — that’s it. 🙌"

@Jaded_Falcon

201

"It is great for me to learn something from the book without reading it."

@OojasSalunke

"The themed book list podcasts help me connect ideas across authors—like a guided audio journey."

@Leo, Law Student, UPenn

483

"Makes me feel smarter every time before going to work"

@Cashflowbubu

"Instead of endless scrolling, I just hit play on BeFreed. It saves me so much time."

@Moemenn

"I never knew where to start with nonfiction—BeFreed’s book lists turned into podcasts gave me a clear path."

@Chloe, Solo founder, LA

117

"Perfect balance between learning and entertainment. Finished ‘Thinking, Fast and Slow’ on my commute this week."

@Raaaaaachelw

"Crazy how much I learned while walking the dog. BeFreed = small habits → big gains."

@Matt, YC alum

108

"Reading used to feel like a chore. Now it’s just part of my lifestyle."

@Erin, Investment Banking Associate , NYC

254

"Feels effortless compared to reading. I’ve finished 6 books this month already."

@djmikemoore

"BeFreed turned my guilty doomscrolling into something that feels productive and inspiring."

@Pitiful

4.5K

"BeFreed turned my commute into learning time. 20-min podcasts are perfect for finishing books I never had time for."

@SofiaP

"BeFreed replaced my podcast queue. Imagine Spotify for books — that’s it. 🙌"

@Jaded_Falcon

201

"It is great for me to learn something from the book without reading it."

@OojasSalunke

"The themed book list podcasts help me connect ideas across authors—like a guided audio journey."

@Leo, Law Student, UPenn

483

"Makes me feel smarter every time before going to work"

@Cashflowbubu

BeFreedがウェブ上でどのように話題になっているかをもっと見る

今すぐ学習の旅を始めよう

第10章

168時間――すべてを「好き」なことに使う方法

概要『168時間――すべてを「好き」なことに使う方法』の概要

1冊の本。さまざまな聴き方。

The Myth of Time Scarcity: A Reality Check

Time Tracking: The Eye-Opening First Step

聴きながら、すべての言葉を目で追えます

Core Competencies: Focus on What You Do Best

Finding the Right Work: Aligning Passion with Purpose

『168時間――すべてを「好き」なことに使う方法』をもっと深く楽しむ

Career Breakthroughs: Strategic Advancement

Home Economics Reimagined: Beyond Traditional Chores

聴きながら、すべての言葉を目で追えます

Parenthood Reimagined: Quality Over Quantity

Leisure With Purpose: Beyond Passive Entertainment

『168時間――すべてを「好き」なことに使う方法』をもっと深く楽しむ

Alignment: Making Hours Do Double Duty

The Art of Having It All: Real-Life Time Makeovers

『168時間――すべてを「好き」なことに使う方法』を最後まで読み終えました

『168時間――すべてを「好き」なことに使う方法』の主要テーマ

『168時間――すべてを「好き」なことに使う方法』の名言

『168時間――すべてを「好き」なことに使う方法』の登場人物

著者について

168時間――すべてを「好き」なことに使う方法の要約をダウンロード

他のユーザーのお気に入り

この本に関するよくある質問

What is 168 Hours by Laura Vanderkam about?

Who should read 168 Hours?

Is 168 Hours worth reading?

What are the core concepts in 168 Hours?

もっと見る

1,000,000+ curious minds.

1,000,000+ curious minds.

1冊の本。さまざまな聴き方。

The Myth of Time Scarcity: A Reality Check

Time Tracking: The Eye-Opening First Step

聴きながら、すべての言葉を目で追えます

Core Competencies: Focus on What You Do Best

Finding the Right Work: Aligning Passion with Purpose

『168時間――すべてを「好き」なことに使う方法』をもっと深く楽しむ

Career Breakthroughs: Strategic Advancement

Home Economics Reimagined: Beyond Traditional Chores

聴きながら、すべての言葉を目で追えます

Parenthood Reimagined: Quality Over Quantity

Leisure With Purpose: Beyond Passive Entertainment

『168時間――すべてを「好き」なことに使う方法』をもっと深く楽しむ

Alignment: Making Hours Do Double Duty

The Art of Having It All: Real-Life Time Makeovers

『168時間――すべてを「好き」なことに使う方法』を最後まで読み終えました

他のユーザーのお気に入り

もっと見る

『168時間――すべてを「好き」なことに使う方法』の概要