The Science-Backed Schedule for Your Perfect Weekend
Allocate your time into these six categories to build your best days off
Allocate your time into these six categories to build your best days off
WSJ’s Life & Work team presents Life Math, a series on how to optimise your time in 2024. Today: The best way to spend your time on the weekend.
Saturday and Sunday are often the most anticipated days of the week, yet optimising them remains an elusive goal for many of us.
Squandered weekends leave us feeling less happy and less motivated at work, research suggests. Those who put planning and intention into their weekends emerge on Monday feeling satisfied, accomplished and more productive throughout the workweek, says Elizabeth Grace Saunders, a time-management coach in Farmington Hills, Mich.
If we don’t plan our time well, we can end up marching through our obligations, or wasting time, without ever focusing on what we really want to do.
How to plan the perfect weekend? Behavioural researchers and time-management coaches suggest breaking it into six components: sleep, hobbies, socialising, exercise, work and chores, and unscheduled time.
Using recommendations from experts and federal guidelines, we came up with this equation. It’s important to remember these numbers aren’t hard and fast—stay flexible and make the math work for your life.
The perfect weekend equation:
Sleep (7 to 9 hours x 2 + ≤ 20 to 60 minutes napping) + Hobbies (~ 2 hours) + Socialising (0 to 2 events) + Exercise (≥ 45 minutes) + Work (≤ 2 hours) + Unplanned time (~ 3 to 4 hours) = A Great Weekend
Here’s how to incorporate those elements to build your best days off.
This part of the “perfect weekend” equation is the most rigid.
Despite the tendency many of us have to take advantage of the time off by staying up and sleeping in later, we should try to keep our sleep schedules as consistent as possible to avoid social jet lag, sleep researchers say.
Sleep researchers generally permit one hour of wiggle room—so if you typically go to sleep at 11 p.m., try not to stay up past midnight. If your weekday alarm goes off at 7 a.m., rise and shine by 8 a.m. on the weekends. Finding yourself sleepy later in the day? Take a 10- to 30-minute nap in the early afternoon.
Most importantly: Make sure you’re getting the recommended seven to nine hours of sleep each night, even on weekends. If you’re among the roughly one-third of Americans who don’t get that recommended sleep during the week, you may be able to “catch up” by sleeping a few extra hours on the weekend, says David Reichenberger, who studies the links between sleep and health at Pennsylvania State University.
But don’t count on catching up forever. A recent study Reichenberger co-wrote found that among a small group of people who slept five hours a night during the week, their cardiovascular health measures worsened and didn’t return to baseline even after they were allowed to catch up on sleep over the weekend.
Having a hobby, or an activity we engage in during our time off for pleasure, has been linked to fewer symptoms of depression and higher levels of happiness, life satisfaction and even reduced risk of cardiovascular disease and cognitive decline.
Saunders, the time-management coach in Michigan, generally recommends people set aside roughly two hours for hobbies on the weekend.
Don’t worry if you’re not, say, a dedicated baker, painter or pianist. Hobbies can encompass much more than we might typically consider, says Daisy Fancourt, a professor of psychobiology and epidemiology at University College London who researches the link between social and behavioural factors and health.
Something as simple as reading a book or cooking a tasty meal can serve the same purpose: to give us a sense of happiness, meaning and control in our lives outside of work.
Scheduling unstructured time may sound silly. But failing to block out free time can leave us filling it with whatever’s right in front of us, like working or mindlessly scrolling, says Laura Vanderkam, an author and time-management expert based outside Philadelphia.
If you can, leave unplanned a chunky part of your Saturday or Sunday, roughly three to four hours, says Saunders. “If you make your weekend as packed and as busy as your weekday is, you will not come out of the weekend feeling refreshed,” she says.
This time is a good opportunity to let our brains enter so-called “default mode,” where our thinking extends beyond the here and now, allowing us to reflect and find meaning and purpose.
“It’s really important that all of us have dedicated, protected time in our lives to just be here now,” says Mary Helen Immordino-Yang, a developmental psychologist and neuroscientist at the University of Southern California.
Robust social relationships are powerfully linked to physical and mental health and longevity benefits, and the weekend is a natural time to take advantage of them.
Social activities often require more advance planning than other parts of the weekend equation, so set aside time during the week to text or email friends and family about getting together, says Saunders, the time-management coach.
People typically spend twice as much time—nearly an hour—socialising on weekend days as on weekdays, according to the U.S. Bureau of Labor Statistics’s latest data on time use.
The amount of time you should spend socialising on the weekend depends on how energised or drained that togetherness makes you feel, she says. Introverts typically benefit from one social event every weekend or every other weekend, she says, whereas two social events per weekend is a sweet spot for extroverts.
If you have kids and most of your socialising naturally revolves around them, try to set some adults-only social time, too, says Vanderkam. You may find it easier to relax without your kids running around, and it can be easier to have uninterrupted grown-up conversations.
Pick a couple of small, achievable projects to see through to the finish line rather than trying to take on five things at once, says Vanderkam. You probably can’t clean out the entire garage, sort through your kid’s closet, vacuum out the car, wash all the laundry and grocery shop in one weekend.
Professional work, too, is sometimes inevitable on weekends. Avoid it if you can, but if a little work will help you feel less anxious, set some boundaries, behavioural researchers say. Stick to a clear time frame and goal, such as finalising one section of a report within a two-hour window.
Federal guidelines recommend at least 150 minutes of moderate-intensity aerobic exercise weekly, plus strengthening activities twice a week. If you’re spreading that out across the week, you may only need to set aside about 45 minutes for Saturday and Sunday.
But there’s good news for people who like to cram most of their exercise into the weekend. People who condensed their workouts into one or two days experienced health benefits similar to those who spread them out, a 2022 JAMA Internal Medicine study found.
The flexibility of the weekend allows for longer, varied workouts that can overlap with “hobbies” and “social” categories, says Heather Milton, a clinical exercise physiologist and supervisor of the NYU Langone Sports Performance Center. Try to incorporate both elements of aerobic and strength training, as well as some flexibility, she recommends.
It can help to plan an exercise block for the same time each weekend—such as a weekly Saturday morning yoga class or Sunday morning jog. Don’t have the time? Just try to move. Ideally, every 30 minutes or so, says Milton.
“Weekends are great for relaxation, but try not to Netflix and chill for 12 hours of the day without getting off the couch,” she says.
What a quarter-million dollars gets you in the western capital.
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This peninsular region has beaches, mountains and luxury homes at much lower prices than in the popular Cyclades islands
Three peninsulas make up Halkidiki, an 1,130-square-mile area in Greece’s northern Macedonia region. Like a trident, Athos, Sithonia and Kassandra stretch into the Aegean sea.
Of the three, Kassandra “is the most developed part of Halkidiki,” according to Theodor Nikolaou, an agent with Engel & Völkers Greece in Thérmi. “Activity started in the 1970s and ’80s, and just continued, especially in coastal villages.”
While lower-profile and less touristed than Greek islands like Santorini or Mykonos, Kassandra still boasts sought-after restaurants, nightclubs and shops, said Ioanna Paloka, an agent with Savills Greece in Thessaloniki. “People prefer to buy here because of the amenities, the beautiful beaches, and the mixture of commercial and residential development,” she said. Beaches including Polychrono Beach, Hanioti Beach and Pefkochori Beach boast clear waters, soft sand and postcard-perfect coastal scenery.
Boundaries
Kassandra is the westernmost of Halkidiki’s peninsulas, and the most populated. At about 128 square miles, Kassandra descends from Cassandreia, its northernmost city, to the Aegean Sea. Kassandra is also the nearest peninsula to Thessaloniki, Greece’s second-largest city, and its international airport. “It’s the most accessible part of Halkidiki,” Paloka said.
Seaside locations are most coveted for luxury property, according to Nikolaou. They include the village of Sani, on the west side of Kassandra; Pefkochori, on the peninsula’s east side; and the area around Glarokavos Harbour, just south of Pefkochori. “The combination of sun, the blue of the sea, and the green of pine draws people from around the world,” he said.
Kassandra’s most exclusive locations are Sani, the east-peninsula village of Paliouri, Possidi in the southwest, and Pefkohori, Pakola said.
Thessaloniki is about 60 miles northwest of central Kassandra. Thessaloniki Airport Makedonia, the regional international airport, is a few miles further west. Athens is about 350 miles south.
Price Range
Beachfront properties in Kassandra command premium prices, Paloka said. “Most people at the high end prefer to buy beachfront.” Prices range from €3,000 (US$3,243) to €6,000 per square meter, she said. “For €6,000 per square meter, you’re buying about 20,000 square meters of land with a 1,000-square-meter house, a swimming pool, very modern, in a new development by the sea and surrounded by forests.”
For €5 million in Sani, Savills has listed a 350-square-meter home with six bedrooms and three bathrooms on about 17,000 square meters of land with sea views. In a new development in the village of Siviri, Savills is offering 350-square-meter beach-adjacent homes with seven bedroom suites, private pools, and garages for €2.05 million. Siviri, on Kassandra’s west side, is popular with tourists for its clusters of bars and cafes.
Prices across Kassandra “depend on the distance from the sea,” said Nikolaou of Engel & Volkers Greece. “The closer you are, and the more private the property, the higher the price.” While prices average €2,500 to €4,000 per square meter across Kassandra, they can soar to €8,000 to €10,000 “for the best beachfront luxury property,” he said.
In Pallini, on Kassandra’s east coast, Engel & Volkers is offering an oceanfront hilltop estate on more than 4,000 square meters of land, with nine bedroom suites and amenities including a wine cellar and full bar. Built in 1991, the property is listed for €4,500,000.
The most expensive Kassandra listing in October was a 10-bedroom, 1000-square-meter Sani villa with sea views and a pool for €17,000,000, offered by the Hellenic Property agency.
Housing Stock
In the coastal parts of Kassandra undergoing rapid development, architecture is almost uniformly modern. “There are three types of homes here. Apartments and villas, which aren’t as hot. Multi-home complexes with sea views, which are better. And private luxury beachfront properties, which are at the top.”
Older and even “ancient” properties are common in Kassandra’s mountainous inland regions, according to Nikolaou. “These traditional stone houses in some of the old villages can qualify as luxury homes once they’re renovated, but many require extensive work,” he said. The village of Agia Paraskevi, in south-central Kassandra, has also become a popular tourist destination for its thermal spas and ancient churches.
The higher end of the market consists almost exclusively of detached, modern homes, said Paloka. “Condominiums make up the lower end of the market here,” she said. “And there are almost no historical buildings in the most sought-after coastal areas.”
Luxury Amenities
Greek and international buyers are discovering Kassandra as an alternative to tourist hubs like Mykonos and Santorini. “The fact that Kassandra is not the islands is an amenity in itself,” Paloka said. “It’s very private, relaxed and peaceful, without that madness. Most of the infrastructure here only appeared over the last 10 years.” For golf and tennis, most locals frequent the seaside Sani Resort, which operates private athletic clubs along with its five high-end hotels. Most complexes also have private pools, according to Nikolaou of Engel & Volkers.
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As Kassandra’s profile has risen, its restaurant scene has flourished, with high-end eateries including Metoxi, in a temple-like stone building with sunset views; “creative Greek” spot Giria Elia in Pefkohori’s Hotel Anna Maria; and Kriopigi’s Fiki Fiki, the first Asian-Peruvian fusion restaurant in Halkidiki. Several private medical clinics operate on the peninsula, including the 24-hour Kassandria’s Health Center and Primary Medical Care of Pefkochori.
What Makes It Unique
“Kassandra is a picturesque environment, surrounded by forest, with clean, beautiful, crystal-clear seas,” said Paloka. “The proximity to Thessaloniki also makes it unique. You’re just an hour from the city centre, but you can enjoy all Kassandra has to offer.”
Kassandra’s annual Sani Festival brings A-list musical talent to the peninsula every year; the 2024 edition saw stars including Placido Domingo, Madeleine Peyroux, Tom Jones, and Emeli Sande on the roster.
Who Lives There
Nearly 40% of buyers in Kassandra are “from central Europe, especially German-speaking countries,” Nikolaou said. “They see the Mediterranean, and this part of Greece, as the Florida of Europe. They want a home in the region to use in retirement.” Another 25% of buyers come from the Balkans, including Bulgaria and Romania, “and other countries without direct access to the Mediterranean Sea. This is the first possible access for them,” he said. An additional 15% of buyers hail from Israel and the Middle East. “Thessaloniki once had a significant Jewish population, and Israelis love it. They want to invest here,” Nikolaou said. Just a handful of buyers come from North America, he added.
Kassandra’s largest, most extravagant villas belong to Greeks, according to Paloka of Savills. But those owners are starting to take their profits. “Those properties had been second homes, and the Greek owners are now selling to mostly European buyers,” she said.
Greece’s golden visa program, which grants a five-year residency permit in exchange for a minimum real-estate purchase, has attracted “a huge number of foreigners, but to less expensive properties,” Paloka said. In October, however, the Greek government raised the minimum investment for a golden visa to €800,000 from €250,000 in sought-after destinations including Halkidiki, the region where Kassandra is located.
Notable Residents
Swiss-based Greek billionaire Aristotеlis Mistakidis “has bought a lot of property in Halkidiki, including a villa in Glarokavos,” Nikolaou said. Brad Pitt and Angelina Jolie vacationed in Kassandra when they were an item, and John Travolta and Robert De Niro “spend summers in Kassandra with their families,” Nikolaou said.
Outlook
“Consistency” is the hallmark of the market in Kassandra, said Paloka of Savills.
“Prices may have gone up on lower-end properties, but prime estates have stayed the same or maybe dropped just a bit. What’s key is that it’s more affordable than the islands, and a better value for your money.” Kassandra’s rental market is also “extremely strong, year-round,” meaning owners can generate revenue from their properties, she said. “Even at Christmas, people love coming here. The islands are great, but you can’t get flights there all year―you have to take a ferry off-season.”
Nikolaou, however, said that “the demand for second homes means prices will continue to increase.” He also noted that property prices per square meter “are much more of a value for the money, especially for beachfront properties.”
Investors “are now looking to Kassandra and Halkidiki to develop new tourist areas,” Nikolaou said. “They don’t want to go to the islands. If you count the kilometres of seashore here, it’s like you have 100 islands. And it’s sunny the whole year.”