How Mindful Doodling Can Boost Your Well-Being
A Simple Way to Relax, Focus, and Create
Feeling stressed or unfocused? Doodling may be the simple solution you didn't know you needed! Research has shown that it has a range of mental health benefits, from reducing stress to boosting creativity and focus.
1. Reduces Stress and Promotes Relaxation
When you doodle, the repetitive motion can help calm your mind, much like meditation. Studies back this up—engaging in creative activities like doodling or drawing has been shown to lower cortisol levels (the hormone linked to stress). In one study, 75% of participants experienced a drop in cortisol after just a short art-making session, regardless of their skill level (Kaimal et al., 2016).
2. Improves Focus and Concentration
You might be surprised to know that doodling actually keeps your brain engaged during tasks that might otherwise feel boring or monotonous. A study by Professor Jackie Andrade at the University of Plymouth found that people who doodled while listening to a phone message remembered 29% more information than those who didn’t (Andrade, 2009). Doodling prevents your mind from drifting into daydreaming, keeping you alert and focused.
3. Enhances Creativity
Doodling is a low-stakes way to unlock your creativity. Whether you’re sketching shapes or patterns, letting your hand roam freely can spark new ideas (and sometimes let out a little rage on the page). One study found that creative activities like doodling stimulate innovation and problem-solving by encouraging your brain to make new connections (Bellas et al., 2017).
4. Supports Mindfulness and Self-Awareness
Doodling can help you stay grounded in the present moment. The simple act of moving your pen across the paper anchors your thoughts and reduces mental chatter. A 2017 study published in Frontiers in Psychology showed that repetitive creative activities like doodling can enhance mindfulness and increase self-awareness by promoting sustained attention and reducing overthinking (Fry et al., 2017).
5. Boosts Mood and Regulates Emotions
Feeling down? Doodling might help! Research from Drexel University found that art-making activities, including doodling, activate the brain's reward pathways, giving you a little mood boost and helping regulate emotions. This makes it an excellent tool for managing everyday stress (Kaimal et al., 2017).
How to Get Started with Mindful Doodling
Set the Intention: Find a quiet space, grab some paper, and take a few deep breaths to relax.
Let Your Hand Wander: Don’t overthink it—just let your pen move freely across the page.
Stay Present: If your mind wanders, gently bring your focus back to your doodle.
Reflect: After doodling, take a moment to notice how you feel. Do you feel calmer or more focused?
Takeaway
Mindful doodling is more than just a fun way to pass the time. It’s a science-backed practice that can help you relax, focus, and spark creativity. Whether you’re looking for a stress-relief tool or a way to stay mindful, doodling could be just what you need.
Interested in learning more? kep an eye out for our next Mindful Doodling session and see how this simple practice can make a difference in your well-being!
References:
Kaimal, Girija, et al. “Reduction of Cortisol Levels and Participants’ Responses Following Art Making.” Art Therapy, vol. 33, no. 2, 2016.
Andrade, Jackie. “What Does Doodling Do?” Applied Cognitive Psychology, vol. 23, no. 3, 2009.
Bellas, Vince, et al. “Creativity and Innovation: The Role of Aesthetic Experience.” Psychology of Aesthetics, Creativity, and the Arts, 2017.
Fry, Beth, et al. “Art Making and Mindfulness: Exploring the Connections.” Frontiers in Psychology, 2017.
Kaimal, Girija, et al. “Art Therapy and the Brain: New Insights.” Drexel University Research Journal, 2017.
