Your Brain on Hobbies: The Everyday Mood Booster
There was once a time when my two major hobbies were going out to eat (reframed in my mind as “trying new restaurants”) and reading. I felt burnt out from graduate school, and too stressed to take on anything more. Fast forward to the present, and I am a certified hobbyist. I like to divide up my hobbies into domains of movement, art/ creative, and connection to make sure my time is balanced. My hobby graveyard is extensive, but it’s all part of the journey. Cornhole, kickball, Solidcore, Duolingo Russian, and competitive puzzling can kindly RIP. With some fine tuning, I’ve figured out what brings me the most joy is a mix of Barre3, crochet, and a monthly supper club with my friends where I can try new recipes. The research on the benefits of hobbies is extensive. Specifically, findings highlight the ways in which hobbies involve creative thinking, sensory engagement, self-expression, relaxation, and cognitive stimulation. These things are all linked to mental health and wellbeing. I now know that hobbies aren’t just a way to pass the time. They are a powerful tool in improving mental well-being and psychological flexibility. Read more to explore what hobbies resonate with you, and the ways those hobbies can get you feeling better.
More on the Benefits….
Stress Reduction and Mindfulness: Have you ever heard the term flow state? You’ve probably experienced it when doing something creative or playing sports (where is often referred to “being in the zone”). It’s a mental state when you’re totally absorbed in an activity and you lose track of time. It’s associated with loss of self-consciousness, intense focus, and effortless engagement. Accessing a flow state, through focusing on a task, can calm our nervous system, increase our creative thinking and problem-solving, reduce rumination, and release positive neurochemicals like dopamine and endorphins.
Emotional Expression/Regulation: More creative hobbies like writing, painting, music, and dance offer healthy outlets for expressing emotions. It allows us to move beyond the limitations of language, which can be particularly helpful for those who struggle to verbalize what they’re feeling.
Boosting Self-Esteem: Finishing a creative project can give you a sense of accomplishment and build confidence. If this is something you’ve been wanting to work on, see here for more tips to improve self-esteem.
Social Connection: Not all our hobbies will involve group classes or spaces. Even without this added bonus, having a hobby will help you connect with others with shared interests, and give you something to talk about with others. Not to mention helping you answer the classic first date question, “So what do you do for fun”.
Tips for Choosing Where to Start: Going Beyond Pickle Ball
Feeling lost? Think about what kinds of activities you enjoyed as a kid. Talent is not a perquisite, and instructional Youtube videos are your friend. Try out a few things and see what resonates. Here are some accessible places to start:
Movement Based: Adult dance classes (DC Dansfit), local run (or walk) club, yoga, pilates, rock climbing, hiking in Rock Creek, Kayaking, join a bowling league
Creative: Knitting or crochet, cooking or baking, cake decorating, calligraphy, needle point/ cross stitch, pottery, writing short stories, quick dry clay, paint by the numbers, rhinestone art
Community Oriented: ESL tutoring, trivia, start a book club, community gardening, Volunteering for a local campaign/community organizing, walking dogs at a local animal shelter
How to Make it Happen
When it comes to encouraging my clients to try a new hobby, I hear about the same three barriers again and again. Here they are, and here are my recommended ways of reframing these unhelpful thoughts.
Time
“I’m too busy” or “I should be doing X, Y, Z instead” → I spend hours a day on social media, I can just devote 30 minutes of that to trying something that’s better for me. Life needs balance, and engaging in hobbies I enjoy refill my cup, actually energizing me to do other things.
Money
“It’s too expensive” or “I don’t want to spend a bunch on materials I’ll never use again” → I can start with a hobby that’s free, or just use things I already have. I can borrow materials from friends, or keep an eye out for free offerings at school or the local library to try something out.
Perfectionism
“I don’t want to embarrass myself” or “I get frustrated with myself if I’m not good right away” → Everyone was once a beginner. Growth is uncomfortable, and if I never leave my comfort zone, I’ll never get to see all that I’m capable of.
Final Thoughts
Remember that hobbies are an essential part of self-care. Commit to trying one new creative activity this week and pay attention to how it impacts your mood and head space. Some of my favorite spots in DC for supplies and inspiration are Merry Pin in Takoma, All Fired Up in Cleveland Park, and both Jenni Bick and Looped Yarn Works in Dupont.
