Whether flexible work schedules facilitate the balance between work and non-work time or instead lead to longer working hours (known as ‘flexibility paradox’) has been extensively debated. Using representative time use data in the UK (2014–2015), this study contributes to the debates by exploring how different types of flexible schedules shape employees’ time use in various domains across gender and occupational groups. We find that using limited flexible schedules with fixed core hours (not unlimited flexible schedules) is significantly related to shorter paid work hours and more free time. The beneficial effects of limited flexible schedules only apply to men in higher occupations, whereas men in lower occupations are likely exploited by these flexible schedules by working more and having less free time. Overall, this study contributes to the debates of ‘flexibility paradox’ by examining the varying nature of flexibility practised and its different time use implications across socio-demographic groups.