⏰ How retirees spend time

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How Retirees Spend Their Time: A Look at Daily Activities

Retirement brings the freedom to slow down, explore hobbies, and spend time on personal interests. According to the 2023 American Time Use Survey, retirees between 65 and 74 enjoy nearly seven hours of leisure daily, engaging in activities such as reading, volunteering, and socializing. But how do most retirees actually spend their time?

Television: A Favorite Pastime

Watching TV is the most common leisure activity among retirees. Individuals aged 65 to 74 watch an average of 3.82 hours per weekday and over four hours on weekends. For those 75 and older, TV viewing increases slightly, with an average of 4.56 hours per weekday and 4.83 hours on weekends.

Sleep: Enjoying a Well-Deserved Rest

With fewer responsibilities, retirees can enjoy more sleep. People aged 75 and older average about 10.18 hours per day sleeping and engaging in personal care activities. This is the highest amount of sleep across all age groups, except for those under 25, who have similar sleep patterns.

Household Activities and Home Improvement

Retirement offers time for home projects, and many retirees dedicate about 2.5 hours daily to household tasks such as gardening, maintenance, and cleaning. This is significantly more than younger individuals, who typically have less time for home upkeep.

Working in Retirement

Not all retirees leave work behind. Those aged 65 to 74 spend an average of 1.42 hours per day working, whether through part-time jobs, freelancing, or managing rental properties. While work declines for those over 75, many still find ways to remain economically active.

Meals: A More Relaxed Dining Experience

Retirees spend around 1.5 hours daily on meals, slightly more than the general population. Without the rush of work schedules, they enjoy leisurely breakfasts, extended lunches with friends, and home-cooked dinners.

Socializing and Staying Connected

Staying socially engaged is an important part of retirement. Retirees aged 65 and older spend about 30 minutes daily interacting with friends, family, and neighbors. Social events, whether in person or online, contribute to emotional well-being and mental health.

Shopping: A Leisurely Experience

Retirees take their time shopping, spending about 45 minutes daily browsing stores or making online purchases. This allows them to compare prices and find the best deals, a particularly useful habit for those on fixed incomes.

Reading: Finally, Time for Books

Many retirees take advantage of their free time to read. Individuals 75 and older read for about 45 minutes daily, while those 65 to 74 read for about 30 minutes. Retirement provides the opportunity to explore new books and revisit old favorites.

Online Activities and Games

Retirees use computers and mobile devices just as much as the general population. Those aged 65 to 74 spend about 20 minutes per weekday playing games or browsing online, with slightly more time spent on weekends. For those 75 and older, the time increases to around 28 minutes per weekday.

Volunteering and Giving Back

Many retirees find fulfillment in giving back to their communities. They spend over 30 minutes daily volunteering or participating in civic activities, more than any other age group. This includes charity work, community service, and attending local events.

Exercise and Staying Active

Despite having fewer barriers to exercise, retirees spend relatively little time on physical activity. Those aged 65 to 74 exercise about 20 minutes per weekday, while those over 75 average just 17 minutes. Walking, swimming, and senior fitness programs remain popular ways for retirees to stay in shape.

Relaxing and Unwinding

Retirement allows for more downtime. Retirees spend around 30 minutes daily simply relaxing, whether through meditation, quiet reflection, or other calming activities. This slower pace helps retirees enjoy life without the pressures of a full-time job.

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Making Retirement Actionable: Tips to Design Your Ideal Day

While retirees enjoy a wealth of free time, turning that freedom into a fulfilling routine takes intention. Here are practical steps to craft a retirement schedule that balances relaxation, purpose, and health—whether you’re already retired or planning for the future:

  1. Set a TV Time Limit and Pair It with Purpose
    Television is a retiree favorite, but 3-4 hours daily can crowd out other activities. Cap viewing at 1-2 hours and use it as a reward after completing a task—like gardening or exercise. Alternatively, watch with friends to make it a social event.

  2. Schedule Sleep for Consistency
    With 10+ hours available for sleep and personal care, aim for 7-8 hours of quality rest by setting a regular bedtime. Use extra morning time for a slow start—perhaps with coffee and a book—instead of oversleeping.

  3. Tackle One Home Project Weekly
    Break the 2.5 daily hours of household tasks into manageable chunks. Pick one project—like organizing a closet or planting a garden bed—each week to maintain your home without feeling overwhelmed.

  4. Explore Part-Time Work or Volunteering
    If you enjoy working (1.42 hours daily for some), seek flexible gigs like consulting or mentoring. No interest in paid work? Commit to 1-2 volunteering slots weekly—local libraries, food banks, or animal shelters often need help.

  5. Plan Social Meals
    Turn the 1.5 hours spent on meals into connection time. Host a weekly potluck with neighbors or join a lunch club. Cooking a new recipe with a spouse or friend can also make dining a creative outlet.

  6. Boost Exercise with a Buddy
    Partner with a friend for a daily walk or try a free senior fitness class at a community center to make it fun and accountable.

  7. Curate a Reading or Hobby Hour
    Build on the 30-45 minutes of reading by setting aside an hour daily for a hobby—whether it’s books, puzzles, or crafts. Join a book club or online forum to share your progress and stay motivated.

  8. Limit Online Time, Add Structure
    Online games and browsing (20-28 minutes) can stretch into hours if unchecked. Set a timer for 15-30 minutes, then shift to an offline activity like journaling or calling a friend to keep your day varied.

By experimenting with these steps, you can transform retirement’s open canvas into a mix of enjoyment and accomplishment tailored to your interests.

Lessons from Retirees’ Daily Routines

The way retirees spend their time highlights the balance between relaxation and meaningful engagement. While television and leisure activities dominate, many retirees continue to work, volunteer, and maintain social connections. Retirement isn’t just about slowing down—it’s about choosing how to spend each day in a fulfilling and enjoyable way.

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