Somewhere between childhood and adulthood, many of us lose touch with hobbies.
When we were younger, hobbies were almost built into daily life—soccer, dance class, gymnastics, musical instruments, theatre and arts—the limit does not exist! As adults, though, the rhythm of life changes; work hours, household responsibilities, caregiving, and endless to-do lists eat away at the time we once had for simple joys.
When rare free moments arrive, it can feel easier to zone out with TV or scroll social media than to start something new. And honestly, who can blame us? We’re exhausted. But we have to remember: hobbies aren’t just a luxury reserved for people with “spare time.” They’re vital to our mental health and well-being. In fact, hobbies may be one of the most undervalued tools for keeping us balanced, grounded, and even joyful in the middle of our chaotic, stressful lives.
Why Hobbies Matter for Mental Health
Engaging in hobbies taps into something more substantial than just distraction—it actually benefits the brain and body in tangible ways.
• Stress relief: Doing something enjoyable can lower cortisol, the body’s primary stress hormone. From kneading sourdough bread dough to painting a canvas, your nervous system gets the message: “It’s safe to relax now.”
• A sense of identity: Responsibilities often define us—parent, partner, employee, caregiver. Hobbies remind us that we are individuals too, with passions and quirks that exist outside our roles.• Connection: Shared hobbies create natural opportunities for friendship and community, which are protective factors for mental health.
• Meditative state: When you’re fully absorbed in a hobby, time seems to disappear. Meditating isn’t about sitting cross-legged and chanting “ommm,” but about finding peace in an activity that gently takes over your attention—painting, gardening, running, or even working on a puzzle. This kind of all-consuming focus creates calm, restores balance, and can leave you feeling more grounded.
• Resilience: Hobbies provide a healthy outlet during difficult times, offering both distraction and renewal. They create a safe space to process emotions indirectly, giving the mind a chance to reset so you can return to life’s challenges with more clarity and strength.
Why It’s Hard to Find a Hobby as an Adult
If hobbies are so good for us, WHY do so many adults struggle to find or keep them? The reasons are real and relatable as heck:
• Time pressures: Between work, parenting, chores, and endless obligations, free time feels rare.
• Energy drain: Even if you technically have time, you may not have the energy to start something new after a long day.
• Cultural guilt: In a world that values productivity, it can feel selfish or lazy to spend time on something that isn’t “useful.”
• Uncertainty: Many adults simply don’t know what they’d enjoy anymore. Childhood passions may feel far away, and trying something new can feel intimidating.
If this sounds familiar, you’re not alone. The first step is reframing hobbies as necessary self-care—not indulgence. The second step is finding a hobby that truly fits you: your energy level, your lifestyle, and your abilities.
Hobby Ideas by Energy Level & Accessibility
Not every hobby works for every person. Some require physical stamina, while others are more restful. Some are solitary, while others thrive in groups. There is no “wrong” hobby—only the wrong match for the season of life you’re in.
Low-Energy Hobbies
Ideal for people who are busy, living with chronic illness, fatigue, mental health challenges, or anyone simply looking to unwind.
• Reading or listening to audiobooks and podcasts
• Journaling, creative writing, or poetry
• Crossword puzzles, Sudoku, or jigsaw puzzles
• Knitting, crochet, embroidery, or other calming crafts
• Collecting—plants, stickers, enamel pins, stamps, or toy figurines
• Watching documentaries or learning through YouTube tutorials
Low-energy hobbies are wonderful because they can be picked up and set down as needed, without demanding too much physically or mentally.
Mid-Energy Hobbies
Great for people who want to engage their creativity or body without pushing themselves too hard.
• Cooking or baking new recipes
• Gardening or tending to indoor plants
• Sketching, painting, building Lego sets, or experimenting with digital art
• Playing a musical instrument (or learning a new one)
• Board games, card games, or tabletop role-playing games
• Photography—anything from nature walks to creative self-portraits
Mid-energy hobbies strike a balance between stimulation and rest, making them perfect for evenings or weekends.
High-Energy Hobbies
For those who have the energy and want movement, social interaction, or challenge.
• Dancing—whether in a class, socially, or just in your living room
• Hiking or trail exploration
• Joining a sports league or fitness class
• Martial arts or yoga practice
• Traveling and exploring new places
• Volunteering for active community projects
High-energy hobbies can be especially rewarding if you enjoy structure, teamwork, or physical activity.
Hobbies and Accessibility: Adapting to Your Needs
One of the most important things to remember is that hobbies are flexible. They should adapt to you—not the other way around.
• For neurodivergent individuals: Look for hobbies that align with your sensory preferences. For some, repetitive crafts like knitting feel soothing; for others, gaming, world-building games, or coding projects bring deep satisfaction.
• For chronic illness or disability: Choose hobbies with adjustable intensity. On good days, you might cook a new recipe; on harder days, you might watch a documentary about cooking instead. Both count.
• Adaptive tools: Many hobbies have more accessible versions—digital art for limited mobility, large-print books, adaptive gaming devices, or gardening setups designed for seated use.
• Community matters: Online groups can provide connection and encouragement without the need to travel or push past physical limitations.
The idea is to give yourself permission to make hobbies work for you.
How to Start (or Restart) a Hobby
If it’s been years since you’ve had a hobby, starting can feel intimidating. Here are a few tips:
1. Revisit your childhood interests. What did you love as a kid? Chances are, those interests still hold joy. I danced from age 3 to 13; picked up ballet again at age 27 and loved it!
2. Experiment without pressure. Take a class, borrow supplies, or watch tutorials before investing heavily.
3. Start small. You don’t need hours every week. Even 10 minutes a day counts.
4. Let yourself be bad at it. Hobbies are about enjoyment, not perfection. Remember, practice makes progress.
5. Make space for it. Treat hobby time as non-negotiable self-care, just like brushing your teeth.
Final Thoughts: Give Yourself Permission to Play
At the heart of it all, hobbies are about play—something adults don’t get nearly enough of. If you’ve been following along with us for a while, you know this isn’t the first time we’ve said it, and it certainly won’t be the last. We believe so strongly in the power of play that we’ll keep emphasizing it again and again, because it really is that important for our health and happiness.
However, the real challenge isn’t finding the “perfect” hobby. It’s giving yourself the freedom to be curious again, to try something new, to explore without pressure to master it or make it productive. Hobbies don’t have to lead to profit, recognition, or even tangible results. Their worth lies in how they make you feel—rested, inspired, connected, or simply more like yourself.
So consider this an invitation: revisit something you once loved, or follow a spark of curiosity into unfamiliar territory. Allow yourself the dignity of leisure, the joy of experimentation, and the simple pleasure of doing something just because it brings you happiness. In a world that rarely slows down, hobbies remind us that we’re more than our responsibilities—and that joy is always worth making space for.
Quick Read:
Why adults need hobbies (yes, even you):
• Reduce stress/calm your nervous system
• Remind you that you’re more than your responsibilities
• Build connection and community
• Create a meditative state where you can feel grounded
• Boost resilience during tough times
Hobbies aren’t just “nice extras” — they’re lifelines. They bring us joy, peace, connection, and sometimes even a sense of magic we didn’t know we were missing.
And yes, adults need play too. (We’ll keep saying it, because it’s true!) Whether you’re craving something low-key, high-energy, or perfectly in-between, there’s a hobby out there that can fit your life.
About the Author:
Paige Whitley is a Licensed Mental Health Counselor in Florida. With over 3 years of dedicated experience, Paige has become a trusted ally for diverse populations, including the neurodivergent community, trauma survivors, substance abuse sufferers, and those navigating general mental health challenges. Since 2010, Paige has impacted young lives through her work as a lifeguard, swim teacher, behavior technician, nanny, and counselor. When not at work, she indulges in the magic of Disney Parks, enticing culinary adventures, and family time with her husband, fur babies, and baby Whitley. Passionate and empathetic, she's a catalyst for positive change, committed to making a difference in her community's mental health landscape.