Hack your free time

Once you find those free hours, it’s all about using them effectively and motivating yourself. Going to bed an hour earlier a couple of nights a week might allow you to get up an hour sooner and use that time. If you have children, consider trading “free days” with a friend or neighbor, switching off kid duty for a few hours on the weekends. It may feel like you’re trading your precious “free” time for another item on your to-do list, but a pet project you’re passionate about is probably better than Netflix, and one that’ll leave you feeling more energized and rewarded.

“When you did activities as a kid, they were often built in — there was an adult forcing you to go,” Ms. Vanderkam added. “As an adult, you’re fully responsible for that. Many people find it easier to let go of promises they make to themselves.”

Whereas Mr. Rea has millions of subscribers waiting for him to drop a new video, most of us don’t have anyone relying on us to write those pages, paint that picture, or get into downward dog. Sometimes we all need a little external motivation.

“Turn your passion into an obligation,” Ms. Vanderkam advised. “If you want to take up woodworking, take a class. If you’ve paid for it, you’re more likely to show up.”

Set expectations to pre-empt procrastination

If you’re prone to procrastination, start small and specific. Maybe you want to hone your cooking skills, but take one look at the cupboard and end up ordering in. Procrastination often happens when we get overwhelmed and stall before we even start. “Taking very small steps is key,” Ms. Vanderkam said. “If you take small steps repeatedly, they really do add up.”

Knowing your road map is also essential, especially if you want to turn your passion into a career. Make a mental picture of where you want to be in five years, then work backward. “People often overestimate what they can do in the short term and underestimate what they can do in the long run,” Ms. Vanderkam explained. “Say, I’m going to do just three things today. That’s 15 things per workweek; that’s 750 things in a year. If you do 750 important things in a year, that’s a pretty good year.”