In a 2020 study, 72% of people said they feel happier after a spontaneous act. Those who described themselves as a “spontaneous person” were 40% more likely to consider themselves a “happy person.”

the key to spontaneity is timeboxing, a powerful method for getting things done that involves planning out periods of time each day to focus on distinct tasks.

If we don’t plan our time, someone else will. Scheduling spontaneity doesn’t lessen the joy of spontaneity; it enables it. You still have the freedom to do whatever strikes you in the moment — even more so because you know that’s exactly what you intended to do.

Ask yourself why spontaneity is important to you: How does it help you become the person you want to be?

Then, turn your values into time by creating a weekly calendar template for your perfect week.