7 things successful people always do in their free time, according to psychology

We’ve built this myth that success is all about the grind—no sleep, constant hustle, and scheduling every minute down to the breath.

But if you actually look at what the most consistently successful people do with their free time, the picture is wildly different.

Psychologists have been studying the habits of high achievers for decades, and what they’ve found is fascinating.

The way successful people spend their off-hours isn’t random—it’s deliberate. They don’t use downtime to escape. They use it to invest.

They use these moments to sharpen their minds, strengthen their bodies, and deepen their connections.

Here are seven things successful people consistently do when they’re not officially “working.”

1. Read for personal growth

Walk into any successful person’s home, and you’ll likely find books everywhere.

Not just any books—books that challenge their thinking, expand their knowledge, or offer new perspectives.

Warren Buffett famously spends 80% of his day reading. Bill Gates devours 50 books a year. They’re not doing this to impress anyone at cocktail parties.

Recent research published in Frontiers in Psychology shows that reading for personal development literally rewires your brain.

It enhances cognitive flexibility—your ability to adapt your thinking to new situations and solve complex problems.

But here’s what’s interesting: successful people don’t just read business books. They read biographies, philosophy, science, even fiction. They understand that wisdom comes from unexpected places.

The key is intentional reading. They’re not consuming content passively. They’re asking questions, taking notes, and connecting ideas across different domains.

2. Engage in physical activity

You might assume successful people are too busy for the gym. You’d be wrong.

Barack Obama starts every day with a workout. Richard Branson credits his morning exercise routine for giving him four additional productive hours each day. Oprah swears by her daily walks.

Harvard research confirms what these high achievers know instinctively: physical activity doesn’t just build muscle—it builds mental muscle too.

Exercise increases the production of brain-derived neurotrophic factor (BDNF), a protein that helps grow new neural connections and improves memory.

But they’re not necessarily training for marathons or spending hours in the gym. Many successful people choose activities they genuinely enjoy—tennis, hiking, dancing, martial arts.

The goal isn’t perfection. It’s consistency. They’ve figured out that a sharp body supports a sharp mind.

3. Practice mindfulness or meditation

Ten years ago, if you mentioned meditation in a boardroom, people would’ve rolled their eyes.

Now, CEOs openly discuss their meditation practices.

Marc Benioff of Salesforce meditates daily. Jeff Weiner, former LinkedIn CEO, blocks time for meditation on his calendar.

They’ve discovered the power of meditation in optimizing their mental performance.

The American Psychological Association has documented the cognitive benefits of mindfulness practice. Regular meditation improves attention span, reduces emotional reactivity, and enhances decision-making abilities.

What’s particularly interesting is that successful people often adapt mindfulness to fit their lifestyles.

Some meditate for 20 minutes in the morning. Others practice mindful walking or breathing exercises between meetings.

The common thread? They’ve learned to quiet the mental noise that derails focus and clarity.

4. Reflect on their goals and values

Most people set goals in January and forget them by February.

Successful people do something different—they regularly revisit and reflect on what they’re trying to achieve.

This isn’t just wishful thinking. According to the Harvard Business Review, self-reflection significantly improves performance and learning.

When you pause to examine your actions and outcomes, you identify patterns and make better decisions.

But they’re not just reflecting on professional goals. They’re asking deeper questions: Am I living according to my values? What did I learn from this failure? How can I show up better for the people I care about?

The key is creating space for honest self-examination. They understand that without reflection, you’re just busy—not necessarily productive.

5. Build and maintain strong relationships

Here’s a truth most people miss: success is rarely a solo act.

Successful people invest heavily in their relationships, even during their free time. They’re not networking—they’re genuinely connecting with others.

Drawing again from Harvard Business Review research, strong workplace relationships don’t just make you happier—they make you more effective.

People with strong social connections are more creative, resilient, and better at solving complex problems.

But this extends beyond professional relationships, too. They prioritize family dinners, friend gatherings, and meaningful conversations.

They understand that relationships require maintenance, just like any valuable asset.

They’ve learned that success shared with others is more meaningful than success experienced alone.

6. Pursue creative hobbies

This might surprise you, but many highly successful people have creative hobbies that seem completely unrelated to their work.

Steve Jobs was passionate about calligraphy, which later influenced Apple’s focus on beautiful typography.

Winston Churchill painted landscapes to relax and process complex political challenges.

Einstein played violin when he needed to think through difficult physics problems.

Research suggests that creative activities enhance cognitive flexibility and problem-solving abilities.

When you engage different parts of your brain through creative pursuits, you often return to your primary work with fresh perspectives.

The key is choosing activities that genuinely interest you, not what you think will impress others. These hobbies aren’t distractions from success—they’re fuel for it.

7. Prioritize quality rest and sleep

In our hustle culture, sleep often gets treated as a luxury. Successful people know better.

Jeff Bezos aims for eight hours of sleep every night. Arianna Huffington built an entire company around the importance of sleep after her own health crisis.

They understand what sleep researchers have proven: quality rest isn’t optional for peak performance.

The Sleep Foundation’s research is clear—adequate sleep improves memory consolidation, decision-making, and emotional regulation.

Sleep-deprived leaders make worse decisions and struggle with creative problem-solving.

But it’s not just about quantity. Successful people focus on sleep quality too. They create bedtime routines, limit screen time before bed, and optimize their sleep environment. Some use sleep tracking to understand their patterns better.

They’ve rejected the myth that sleeping less makes you more productive. Instead, they’ve embraced the truth that sleeping well makes you more effective.

Final thoughts

The most successful people I know don’t treat free time as time off—they treat it as an investment in their future selves.

They’ve figured out that how you spend your downtime directly impacts your uptime. Every book they read, every workout they complete, every moment of reflection contributes to their overall effectiveness.

The beautiful thing about these habits is their accessibility. You don’t need special equipment, expensive courses, or perfect conditions. You just need to start.

Pick one habit that resonates with you. Start small. Stay consistent.

Your free time is more valuable than you think. Use it wisely.