I am always somewhat puzzled by the focus on free time without taking into account the energy balance of a person. I find often that when someone says “I don’t have the time”, what they really mean is that they don’t have energy left to take on something else. In my case, I find that there’s often enough hours, but I don’t always have the energy to be active 100% of that time and just end up taking some rest.
The trick seems to be to identify your various different out-of-energy states and what activity is consistently restorative for each. Then, get experience with those activities when you’re fresh so that you have less of a hurdle to jump over when you really need them. The biggest issue, of course, is that it requires you to experiment with new things when you’re dead tired in order to figure out what helps in the fir…
I had after-school routine. When I was comming back from school I was bored and tired but too bored and not tired enough to go to sleep immediately. So I watched TV for an hour or two becomming slightly less bored and completely tired. After that I slept for few hours and after that wake up and be semi-funtional human again, able to do homework or enjoy myself for a bit.
The problem was I got addicted to TV and I watched it even if I wasn't that tired and theoretically had energy to entertain myself with something that had better joy/effort ratio than TV. Instead I always defaulted to TV which costed me too much energy for enjoyment provided.
Eventually I had to ask my mom to put a parental lock on TV and even then after school I was lying in front of turned on TV that showed no channel (due to parental lock) pushing buttons at random trying to unlock it. I even managed to unlock it once (3 digit code) but couldn't repeat it.
Eventually my dumb brain learned that lying in front of a TV no longer gives me any joy (because I can't turn the channels on) and I shook the addiction.