In the storage under my couch, you’ll find notebooks crammed with receipts, torn up edges of wrapping paper, movie tickets, postcards, and notes I’ve collected in past years. Alongside them: markers, washi tape, and glue sticks ready to design my junk journal pages. Junk journaling is my creative refuge, the pastime I turn to when I feel stuck or overwhelmed. But it’s more than just a hobby—it’s a problem-solving tool. The innate creativity and brainstorming that come with piecing together the ephemera of my life have sparked new ideas in my work on more than one occasion. When writer’s block hits, I head straight to the couch.
I’m not alone. Almost half (46%) of Americans use creative activities like fiber arts, junk journaling, jewelry making, and collaging to relieve stress or anxiety. During the pandemic, arts and crafts became a vital outlet for coping with the anxiety that came with being cooped up during stay-at-home orders. Research even shows that increased time spent on creative leisure activities was associated with higher life satisfaction. Now, post-pandemic, these hands-on hobbies have remained a powerful form of stress relief—and, as many other professionals are finding, a surprising asset to their careers.
“One big misconception is that creativity is just art-making,” says art enthusiast Meagan Mahaffy. After a decade of program development and interpretation work at the Smithsonian Institution, Museum of Modern Art, and the Whitney Museum of American Art, Mahaffy founded art gurl, where she helps people reconnect with creativity as a tool for healing.
“Creativity can be any activity outside of work—art, cooking, dancing—anything that prioritizes your fulfillment and builds self-trust,” she says. “There’s much you can’t control in life, but one thing you can control is how you spend your time outside of work. You can spend time wallowing—which we need to do sometimes—or you can say, ‘I'm going to do something that brings me joy, because I don't like feeling this way.’”
Creative activities aren’t simply a stress-reliever and mental reset for craft-lovers, they offer tangible benefits for your career. Whether you’re looking for a fresh perspective on a challenging work conflict or simply hoping to return to your daily tasks with renewed focus, picking up a creative hobby might be your key to professional growth.
The links between creativity and problem-solving
“Creativity is the part of your brain that's solving problems, so it's super important to flex your creative muscles in whatever way you choose, even if you're not working in an inherently creative career. Building spreadsheets and financial models still requires creative thinking,” Mahaffy says. “Whenever you’re feeling burnt out, it’s really helpful to take a step back and do something different. For example, if you feel stuck on a difficult project at work, stepping back to doodle, craft, or test out a new recipe can strengthen those problem-solving muscles.”
Research backs up her claim. A Drexel University study examined the effects of a 45-minute art-making session, allowing participants to freely experiment with markers, modeling clay, and collage materials. After the session, 73 percent of participants reported increased self-efficacy, while 75 percent experienced a drop in cortisol levels (the body's stress hormone).
Creative hobbies are proven to make a positive impact on your work, too. A study in the Journal of Occupational and Organizational Psychology found creative hobbies enhance job performance and that employers could even benefit from encouraging employees to pursue creative activities outside of work.
Taking a break from screens is always beneficial for your mind, but engaging in hands-on hobbies during that time actually rewires the way you think. Activities like painting, embroidering, or playing an instrument require patience, experimentation, and adaptability—skills that directly translate to sharper problem-solving skills at work.
When you practice being creative outside of work, you train your brain to approach challenges with greater flexibility and innovation. You’ll gain confidence in your ability to start, troubleshoot, and successfully complete complex tasks.
“The more you practice being creative as a habit, the better. It’s like lifting weights—when you build muscle at the gym, it has benefits beyond what you normally think of as strength, like making it easier to carry groceries or pick up your kids,” Mahaffy says. “Similarly, the more you engage in creative activities, the less likely you are to feel frustrated or intimidated when faced with a problem because you’ve built trust in yourself and your ability to find solutions.”
Bridging mindfulness inside and outside the workplace
Mindfulness is about being fully present in the moment and shifting your awareness from your mind to your body. In the workplace, it can be difficult to access this mindset when you’re inundated with stressful distractions. Small creative acts offer a natural way to re-center and calm your mind, much like a meditation practice does. By stepping away from work to engage in something tactile and immersive, you return with a clearer head and renewed energy.
“As a concept, mindfulness is everywhere right now. It’s trendy,” Mahaffy says. “If your job causes you anxiety and stress, it can be difficult to sit down and meditate or journal if intrusive thoughts keep creeping in. But if you pick up a pencil, paintbrush, or marker, your hands have something to focus on, and your brain can shift its attention away from that stress. Including your body in this way is incredibly effective. Even just five minutes of consistent daily art practice can reduce your cortisol levels. The act of creating helps you feel better.”
To begin using creativity as a mindfulness tool for work, ask yourself these questions:
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What’s something I can do with my hands that feels grounding today? Whether it’s doodling your thoughts, accessorizing differently, redecorating your workspace, or cooking a new breakfast, choose a small act of creativity and challenge yourself to break out of your regular routines.
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What parts of my day feel most stressful, and how can I counterbalance them with creativity? Think about where you’re holding tension in your work or life and consider using a creative outlet to unwind afterward. For example, if you’ve had a long, draining meeting, take a few minutes to draw or journal afterward to reset your mind.
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How can I use creativity to reset my mental state? Consider blocking off a dedicated time each day to focus on an activity that isn’t about productivity but about simply being present and enjoying the process. It might only take 5-10 minutes to feel the shift.
Entering into a flow state with your creativity and embracing imperfectness can counteract the effects of burnout, too.
“Before I started art gurl, I worked in museums. While I loved art, I was feeling burnt out. It was an amazing learning experience, but over time, I felt unfulfilled. I started picking up creative hobbies again, and I realized how much they helped shift my focus away from hating my job and feeling stuck,” says Mahaffy. “Those small moments of joy and fulfillment outside of work reminded me that I had control—I could ask for a raise, advocate for what I wanted, or even leave if that’s what I needed. Through the consistent act of doing something that I truly felt aligned with, I found the confidence to make real changes in my life.”
Read more: How to Build a 5-Minute Meditation Practice into Your Busy Day
Realistic ways to incorporate more creativity into your routine
We’re all busy, and adding more creative activities to your life doesn’t have to require a major time commitment or shift in priorities. Incorporating creativity into your routine can be as simple as a quick doodle.
“It doesn’t have to be anything big,” Mahaffy says. “It could be as simple as drawing how you feel. If you're feeling stressed, try drawing your breath—inhales and exhales—for 30 seconds. It’s a great way to center yourself and get into a meditative state.”
She also points out that we’re often already being creative without realizing it: “Notice the moments in your life where you’re already expressing creativity—your outfit choices, your makeup routine, the way you accessorize. You can bring mindfulness into these small acts of self-expression. Start where you already are.”
For example, she suggests making your daily routine a bit more intentional. She says, “During the pandemic, my roommate and I created a ‘spirit week’ clothing challenge for ourselves. Mondays were pink, Tuesdays were business casual, Thursdays were 90s-themed—those themes made getting dressed more fun and creative.”
If cooking is your preferred outlet, stray from a recipe or take on a “Chopped”-style challenge. Junk journaling, my personal favorite, is another excellent way to reflect creatively.
“If you’re new to junk journaling, start small. Save one thing every day for a week, like a receipt, sticker, or wrapper. At the end of the week, glue them together in your journal and arrange them however feels right. It doesn’t need to be perfect or aesthetic—it’s a way to reflect on your week in a tactile way,” Mahaffy says.
As you build up these small creative habits, Mahaffy explains, you’ll start seeing the benefits compound at work over time. “As you practice creativity in these simple ways, you’ll become more inspired and open-minded,” she says. “When faced with obstacles at work, you’re more likely to say, ‘This is cool, let’s try it,’ because you’re used to approaching things with a creative mindset.”
Read more: How to Build More Mental Health Into Your Lifestyle
