Just for Joy: Rethinking Hobbies and Mental Wellbeing

“I’ve always wanted to try knitting.” 
“I think I might like pickleball.” 
“Could I become a better baker?” 

From time to time, many of us feel curious about hobbies or interests we might want to explore but for one reason or another, we don’t. Maybe time feels scarce. Maybe money or energy feels limited. Or perhaps there’s a quiet worry that we won’t be good at it, won’t stick with it, or won’t enjoy it enough to justify the effort. 

What if we shifted how we think about hobbies altogether? What if hobbies weren’t about mastery or productivity, but about giving our minds a chance to rest, explore, and feel a little more alive? Even if we never become “good” at them, hobbies may offer a meaningful boost to our mental health. 

What does our brain need? 
Our brains thrive on novelty. Trying new things (even when we struggle or fail) helps create new neural pathways. This process can spark the release of dopamine, a chemical associated with motivation, pleasure, and learning. While more research is still needed to fully understand the impact of hobbies on mental health, many experts agree that engaging in enjoyable activities can support overall wellbeing, reduce stress, and improve mood. 

Why do we get stuck? 
Let’s start by redefining what a hobby actually is. A hobby is something you do because you enjoy it. It helps you feel relaxed, curious, or fulfilled. It is not something you do for financial gain, external validation, or obligation. 

Yet many of us get stuck because we believe hobbies have to be big, expensive, or time-consuming. We imagine specialized equipment, long-term commitments, or impressive skill levels. Others feel pressure to be “good” at something before it qualifies as a hobby. In reality, none of that is required. 

Take learning guitar, for example. You might immediately think: I’ll need lessons. Lessons are expensive. I’ll have to learn how to read music. Then I’ll need to perform and I hate performing. 

Pause for a moment. 
Brigid Schulte, director of the Better Life Lab at the nonpartisan think tank New America and author of Overwhelmed: Work, Love, and Play When No One Has the Time, reminds us: 

“The whole point of a hobby is to find something that really draws you into the present moment, where you can lose yourself.” (Read more about getting into your flow state here.)

A hobby doesn’t need to lead anywhere. It just needs to meet you where you are. 

What can I consider a hobby? 
Try asking yourself: 

There are no right or wrong answers, only honest ones. 

Then what? 
Start small. Spend a little time researching your interest. Watch a short tutorial, read a blog post, listen to a podcast, or explore an online community. If available, look for local classes or informal groups that make getting started feel less intimidating. 

Try setting aside just 10 to 15 minutes a day. Scroll during your lunch break? Replace a few minutes with research instead. Listening to music or podcasts while doing chores? Try one related to your new interest. 

And most importantly, give yourself permission to fail.  
Many people hesitate to start something new because they worry it will take too long to become good, or that they won’t like it enough to make the effort worthwhile. But hobbies are not lifelong contracts. They are experiments. They are invitations to play.  

Hobbies should bring relief, not pressure. Our daily lives offer plenty of expectations already. Research suggests that even one hour spent engaging in a new activity can help reduce stress and support emotional wellbeing. 

Schulte also reminds us that making space for hobbies can feel especially hard in American culture: 

“A lot of people’s hobbies are productive and they don’t have to be, but I think it’s important for people to understand if you’re having a hard time with having a hobby in the United States, it’s because our culture doesn’t make it easy for you to do that. It’s almost an act of resistance, really, and it’s important to develop that muscle and to recognize that you need to practice it. And I think in the American context, it’s really important to understand that having leisure time, free time and a hobby is important, is valuable, and giving yourself permission to create that time.” 

Feeling stuck on what to try or how to begin? An Invest EAP counselor can help you explore the next steps and make space for what matters. Request an appointment here.