In a world where our minds are constantly racing and our to-do lists seem endless, finding small ways to relax and reset is more important than ever. One surprisingly effective tool? Doodling. Yes, that simple act of drawing little shapes or squiggles during a meeting or while on hold can do wonders for your mental health.
In this article, we’ll explore why doodling is more than just a fun pastime—it’s actually a powerful way to boost your well-being.
What Is Doodling?
Doodling refers to drawing simple, spontaneous sketches or patterns—often without a specific goal or outcome in mind. It’s free-flowing and intuitive, usually done when your mind is focused elsewhere. But despite its casual nature, doodling has real psychological benefits.
1. Doodling Helps Reduce Stress and Anxiety
When you’re doodling, your focus shifts away from stressors and onto the page. This gentle form of creative expression acts as a mini meditation, calming your nervous system.
🗨️ Studies show that engaging in creative activities like drawing lowers cortisol levels, the hormone responsible for stress.
Even five minutes of doodling can help you feel more grounded, relaxed, and present.
2. It Improves Focus and Concentration
Contrary to what some might believe, doodling doesn’t mean you’re distracted—it actually enhances focus. Researchers from the University of Plymouth found that people who doodled while listening to a list of names retained 29% more information than those who didn’t.
That’s because doodling helps keep your brain active just enough to avoid zoning out, especially in long meetings or lectures.
3. It Encourages Mindfulness
Mindfulness is the practice of being fully present in the moment—and doodling naturally invites you to do just that. When you draw repetitive patterns or shapes, your brain enters a flow state, similar to meditation.
This makes doodling a gentle gateway into mindfulness, especially for people who struggle with more traditional methods like breathing exercises or body scans.
4. Doodling Boosts Emotional Expression
Sometimes, words just aren’t enough. Doodling offers a non-verbal outlet for emotions, whether you’re processing sadness, anger, or even joy. The act of creating something—no matter how simple—can provide a deep sense of release and clarity.
5. It Sparks Creativity and Problem-Solving
Engaging in visual thinking through doodles activates different parts of the brain, leading to more creative insights and new ideas. Whether you’re a student, an entrepreneur, or a stay-at-home parent, giving yourself permission to doodle can unlock fresh ways of thinking.
Easy Ways to Incorporate Doodling Into Your Day
- Keep a small notebook or sketchpad nearby
- Doodle during Zoom calls, meetings, or phone conversations
- Try guided doodling prompts for 5–10 minutes a day
- Create mandalas, zentangles, or repeating patterns
- Use doodling as part of your journaling routine
Remember: there’s no right or wrong way to doodle. Just start with a pen and let your hand move freely.
Final Thoughts
Doodling is often dismissed as idle or meaningless, but in reality, it’s a simple and powerful mental health tool. Whether you’re looking to relieve stress, sharpen focus, or just find a moment of calm in your day, picking up a pen and letting your creativity flow might be exactly what you need.
So the next time your mind feels cluttered, try doodling. You may be surprised by how much better you feel—one squiggle at a time.
