How do we achieve lasting well-being? These days, we often hear that well-being is born of the harmony between body and mind. To get there, we must first understand and eliminate ill-being.
A scientific study has established the exact recipe for a perfect day. Let us discover together this minute-by-minute formula for happiness.
Understanding ill-being to better achieve well-being
Defining ill-being: the first step towards well-being
Ill-being describes an unwanted situation — something we would like to rid ourselves of quickly.
This state shows itself on three levels:
Physical: illness, chronic fatigue, various aches and pains
Emotional: anxiety, low self-esteem, ineffective management of anger, hypersensitivity
Social: tense professional relationships, family conflicts, difficulties with friends
Ill-being as a positive alarm signal
Even when it feels unavoidable, ill-being isn't a life sentence. It is worth putting into perspective as much as possible.
From a balanced point of view, no one can live in constant well-being. In the same way, ill-being is never entirely absolute.
We pass through these states temporarily. Recovery is often accompanied by a precious realisation.
Turning ill-being into an opportunity
Ill-being acts as a warning signal. It points to a significant imbalance and sounds the alarm.
It prompts us to change certain things in our lives:
- Intense fatigue at work may signal that it is time to take a holiday
- It may suggest having a conversation with your employer
- Sometimes it reveals that it is time to change jobs
Poor management of anger or a lack of self-esteem may prompt you to begin psychological support. This process often uncovers older or deeper blocks.
The scientific recipe for perfect well-being
The universal goal of happiness
Reaching happiness is probably the goal everyone hopes for. Yet, while the theory sounds pleasant, putting it into practice proves rather more complicated.
Today, we tend to do what we can rather than what we want. Little wonder, then, that happiness becomes more of a turn of phrase than a reality.
The groundbreaking study on well-being
Fortunately, our researchers provide answers even to questions we never think to ask.
Sebastian Pokutta and Christian Kroll conducted a fascinating study titled “Just a Perfect Day?”. They reveal the ingredients of an ideal day.
Thanks to the measure of “subjective well-being”, here is the recipe for your happiness, established down to the minute.
The perfect schedule for achieving well-being
The essentials of rest and relaxation
To begin your perfect day, you will need:
- 8 hours of restorative sleep
- 45 minutes of recuperative napping
- 1 hr 20 min of mindful relaxation
- 1 hr 15 min of daily meditation
The crucial importance of intimate relationships
Set aside 1 hr 36 min for intimate activities. Physical pleasures and sexuality contribute significantly to overall well-being.
Nurturing social bonds and nourishment
Give time to your relationships and to your nutrition:
- 1 hr 22 min with your friends, to nourish your social bonds
- 1 hour on the phone, to keep in touch
- 50 minutes of cooking, to prepare your meals mindfully
- 1 hr 15 min eating, in good company and unhurried
Essential physical activity and leisure
Build in these energising activities:
- 1 hr 8 min of physical exercise (separate from the intimate activities mentioned)
- 1 hour of shopping, for pleasure and discovery
Managing screens and obligations wisely
Limit your screen time to 2 hours maximum. Split this time between television and computer.
Devote only 1 hr 20 min to housework and work.
| Activity | Duration |
|---|---|
| Sleep | 8 hours |
| Nap | 45 minutes |
| Relaxation | 1 hr 20 min |
| Meditation | 1 hr 15 min |
| Intimate life | 1 hr 36 min |
| Time with friends | 1 hr 22 min |
| Phone (keeping in touch) | 1 hour |
| Cooking | 50 minutes |
| Meals | 1 hr 15 min |
| Physical exercise | 1 hr 8 min |
| Shopping | 1 hour |
| Screens (TV + computer) | 2 hours maximum |
| Housework and work | 1 hr 20 min |
How to adapt this recipe to your reality
Putting ideal well-being into practice
Naturally, this breakdown of hours seems easier to live out in a laboratory than in real life. You might try it during your next holiday.
Since everyday life cannot bend entirely to this schedule, the goal becomes a different one.
Gradually building in the elements of well-being
Rather than reproducing this day exactly, weave in as many of its elements as you can into your routine.
Start small: choose 2-3 activities from this list and introduce them gradually.
Prioritise according to your needs: if you are short on sleep, focus on rest. If you feel isolated, give priority to social moments.
Adjust the durations: even 15 minutes of meditation or 30 minutes of exercise create measurable benefits.
Creating your own recipe for well-being
This study offers a scientific framework for achieving well-being. It is not a rigid rule but a source of inspiration.
What matters is to understand that well-being is built consciously. It results from deliberate choices and positive habits.
Start today by identifying one element of this recipe that you can easily build in. Your well-being will take shape gradually, day after day.
The keys to lasting well-being
Authentic well-being is born of the balance between the different aspects of our life. This scientific recipe reminds us of the importance of:
- Prioritising rest and regeneration
- Nurturing our intimate and social relationships
- Maintaining regular physical activity
- Wisely limiting our exposure to screens
- Giving time to simple pleasures
Rather than chasing perfection, start by building in these elements one by one. Your well-being will develop naturally and lastingly.
