Time Perspective: The Hidden Force Shaping Your Motivation, Mindset, and Mental Health

Have you ever felt as if time is slipping away from you? Do you find yourself constantly rushing yet never quite getting anywhere? You might catch yourself daydreaming about the future while neglecting the present or dwelling on the past more than you would like.

If any of this resonates with you, you are not alone. This is one of the most common topics I explore with my client. These experiences are part of what psychologists refer to as time perspective, or the way we mentally and emotionally relate to time. Your personal relationship with time can significantly influence your motivation, mood, decisions, and overall happiness.

Let's explore how time operates in your mind and how gaining a better understanding of it can lead to a more intentional and fulfilling life.

Objective Time vs. Subjective Time: Why Simply Tracking Hours Is Not Enough

We are all familiar with objective time, the kind that calendars, clocks, and deadlines measure. It helps us organize our lives and maintain a sense of order. However, while objective time serves this purpose, it does not capture the complete picture. Why is that? Because the length of time spent on an activity does not necessarily indicate how meaningful or satisfying that experience is. For instance, two people can spend the same eight hours working or studying; one might end the day feeling fulfilled and energized, while the other could feel drained and frustrated. This discrepancy arises because our experience of time is profoundly subjective.

Subjective time refers to how we perceive the time we spend. It is influenced by our emotional states, priorities, and mental focus. According to Boniwell (2008), subjective time use is defined as "a person's perceived representation of their own time use." In simpler terms, it reflects not just the duration of an activity but also how we think and feel about how we are spending our time.

Time Perspective: How You Navigate the Past, Present, and Future

So, what exactly is time perspective? Psychologist Ilona Boniwell (2008) defines it as "an individual's cognitive way of relating to the psychological concepts of past, present, and future." It's essentially your mental time travel—how much you focus on memories, current experiences, or future plans, and the emotional tone you attach to each.

Some people primarily live in the present, while others are fixated on the past or constantly preparing for the future. Each time perspective influences your motivation, behavior, and overall well-being (De Volder, 1979).

Psychologists Zimbardo and Boyd (1999) identified five distinct time perspectives:

1. Past Positive: You feel warm and nostalgic about your past.

2. Past Negative: You focus on regrets or difficult memories from the past.

3. Present Hedonistic: You enjoy pleasure, spontaneity, and living in the moment.

4. Present Fatalistic: You believe the future is beyond your control.

5. Future-Oriented: You plan ahead and work toward your goals.

Most of us have a dominant time perspective, but research indicates that it's healthiest to avoid getting stuck in just one way of thinking.

Balanced Time Perspective: The Key to a Fulfilling Life

The exciting part is that it's not about being entirely focused on the future or exclusively living in the present. The fundamental insight lies in being adaptable, allowing your perspective to shift based on your needs and circumstances. This concept is known as a Balanced Time Perspective (BTP), as described by Zimbardo and Boyd (1999). BTP promotes a healthy equilibrium among past, present, and future orientations.

Zimbardo (2002) explains that BTP involves a flexible interaction between the past, present, and future components, engaging them according to the demands of the situation, as well as our needs and values. Research shows that individuals with a Balanced Time Perspective (BTP) exhibit the following traits:

• High in Past Positive: They cherish positive memories and possess a strong sense of identity.

• Moderately High in Future: They set goals and plan for the future, but do not obsess over it.

• Moderately High in Present Hedonistic: They enjoy life and seize opportunities for fun.

• Low in Past Negative: They refuse to let past pain define their current life.

• Low in Present Fatalistic: They believe they can influence their future.

This balanced combination allows individuals to adapt effectively to life's challenges and joys in real time.

How BTP Impacts Your Happiness, Motivation, and Mental Health

Studies indicate that people with a Balanced Time Perspective report higher levels of both hedonic and eudaimonic well-being.  Hedonic well-being encompasses feeling happy, relaxed, and satisfied with life, whereas eudaimonic well-being involves living with meaning, purpose, and a focus on personal growth.  Additionally, those with BTP tend to experience better relationships, increased optimism and hope, a greater internal locus of control (the belief that they can shape their own lives), and more satisfaction with how they use their time.

While merely thinking about time doesn't directly lead to happiness, the way you spend your time and your satisfaction with that use certainly do (Boniwell, 2009). For instance, dedicating time to meaningful activities, such as helping others, learning something new, or creating art, can significantly enhance feelings of happiness.

Understanding Your Time Personality and Time Urgency

Your time personality refers to your natural tendencies when it comes to managing time. According to Boniwell (2008), this includes: punctuality, planning, awareness of leisure time, impatience, and time congruity (whether your actual use of time aligns with your values). 

Another aspect to consider is time urgency, which describes the feeling of being chronically rushed and constantly racing against the clock. While this mindset can enhance efficiency, it often leads to stress and burnout if not properly managed.

Reflect and Rebalance: Explore Your Own Time Perspective

Understanding your time perspective is one step, but the ultimate goal is to utilize that awareness to enhance your life. Here are some activities and journal prompts to help you explore your personal time style and make intentional adjustments.

Two Simple Activities to Try:

1. Time Perspective Self-Check

Reflect on how much time you mentally spend on the past, present, and future. Which of the five Zimbardo time perspectives resonates with you the most? Are you over-relying on one perspective or neglecting another?

2. Time Alignment Map  

Create a list of how you spent your time yesterday. For each activity, rate it on the following criteria:  

• Fulfillment Level (1–10)

• Alignment with Your Values (Yes/No)

Take note of where there is a disconnect between how you spend your time and what truly matters to you.

Five Open-Ended Journal Questions

1. When do I feel most "at home" in time—whether reminiscing, enjoying the moment, or planning ahead?

2. Do my daily activities reflect my values and what I care about the most?

3. How do I talk to myself about the past? Is my inner dialogue kind or critical?

4. What is one way I can bring more enjoyment in the present into my routine this week?

5. How can I use my future orientation to stay motivated without burning out?

Time is More Than a Clock—It's a Compass

Time perspective isn't just an abstract psychological concept; it's a powerful lens that shapes how you live your life. By developing a Balanced Time Perspective, you can draw strength from your past, live meaningfully in the present, and work toward a future you're excited about.

So, the next time you check your calendar or glance at the clock, ask yourself:  

Am I spending my time in a way that aligns with who I want to be?

Boniwell, I. (2008). Positive Psychology in a Nutshell.

Boniwell, I. (2009). Time Perspective: Psychological Considerations and Research Findings.

De Volder, M. L. (1979). Future Time Perspective and Motivation.

Zimbardo, P. G., & Boyd, J. N. (1999). Putting Time in Perspective: A Valid, Reliable Individual-Differences Metric.

Zimbardo, P. G. (2002). The Time Paradox: The New Psychology of Time That Will Change Your Life.

Zimbardo, P. G., Keough, K. A., & Boyd, J. N. (1997). Present Time Perspective as a Predictor of Risky Driving.