why prescribing to joy is a biological need (not a luxury)!

(our hobbies are outlets of the self; they help all the different facets and dimensions of who we are as people shine through!)

we weren’t designed to work, scroll and self-optimise our way through life! our brains need play, novelty, creativity, movement, slowness and joy to function - and hobbies give it exactly that!

research consistently shows that people with hobbies have lower stress, better emotional regulation, stronger cognitive health and higher life satisfaction. importantly, having diverse hobbies - not just one - acts like “mental cross-training,” strengthening different neural pathways and reducing long-term risk of cognitive decline.

by engaging different neural systems through our hobbies, we keep the mind flexible, the body regulated and the spirit grounded!

1. the one that keeps your body active

(there's almost nothing that moving your body can't fix! kind of!)

(movement-based hobbies: strength training, yoga, pilates, dance, running, hiking, rock climbing, cycling, swimming, martial arts, long walks, mobility training, team sports, gardening)

why it matters:
your body is your first home; movement is what keeps it alive, resilient and thriving. even an hour of intentional activity a day can shift your mood, regulate your nervous system, strengthen immunity and remind you what a privilege it is to move freely in the world.

neuroscience benefits:

• endorphins rise → endorphins are natural analgesics that lift mood and reduce stress, significantly improving depressive symptoms

• dopamine pathways strengthen → movement reinforces motivation and reward sensitivity, especially when performed consistently

• bdnf increases → bdnf is a growth factor that protects neurons and boosts learning, memory and long-term brain plasticity

• lower cortisol → movement reduces hpa-axis hyperactivity, stabilising stress responses over time

• improved executive function → aerobic and strength training enhance attention, planning and working memory

in short: movement does wonders for your brain chemistry!

2. the one that keeps your hands creative

(humans are creative beings - we like expressing and tinkering and innovating!)

(creative hobbies: painting, drawing, knitting, crocheting, pottery, baking, cooking, photography, scrapbooking, jewellery-making, pinteresting, sewing, interior styling, flower arranging, digital design, learning an instrument, creative writing)

why it matters:
there’s something grounding about making something with your hands: it pulls you out of your head and into the present moment. creative hobbies soften perfectionism, spark imagination and give you a safe space to express parts of yourself that may otherwise stay hidden.

neuroscience benefits:

• flow-state activation → creativity reduces prefrontal cortex activity, quieting self-criticism and overthinking

• lower cortisol levels → moderate amounts (even 45 minutes) of art-making measurably reduces physiological stress markers

• alpha wave increase → creativity induces the relaxed-yet-alert brain state (also associated with calmness and improved emotional processing)

• enhanced neuroplasticity → novel creative tasks activate distributed brain networks, improving cognitive flexibility

• emotional regulation boost → expressive activities support processing and integrating difficult emotions, non-verbally

in short: creative hobbies give your mind a place to exhale!

3. the one that keeps your mind expanding

("an idle mind is a devil's workshop" ~ my nanaji!)

(learning-based hobbies: reading, deep-diving into topics, online courses, coding, chess, puzzles, language learning, documentaries, podcasts, skill-building workshops, financial literacy, debate clubs, science/tech exploration)

why it matters:
learning for the sake of learning is one of the most underrated forms of joy. a curiosity-led hobby keeps your brain agile, sharpens your thinking, expands your worldview and reconnects you with that childlike need to explore and make sense of the world.

neuroscience benefits:

• stronger synaptic connections → consistent learning literally fortifies neural pathways, making thinking more energetically-efficient

• greater cognitive reserve → mentally-complex hobbies reduce risk of cognitive decline and dementia in later life

• improved working memory → tasks that challenge reasoning or recall enhance the brain’s short-term information systems

• enhanced neurogenesis → the hippocampus (memory centre) builds new neurons in response to sustained learning

• broader perspective-taking → intellectually-diverse input increases neural activation in regions tied to empathy and reasoning

in short: curiosity keeps your brain young and supple!

4. the one that keeps your soul grounded

(i get overstimulated quite a bit and it's so powerful to retreat into my thoughts and prayers!)

(mindset & inner-world hobbies: journaling, meditation, prayer, breathwork, gratitude, long solo walks, mindfulness practices, reflective reading, therapy tools, emotional check-ins, making matcha/ performing a tea ceremony)

why it matters:
we spend so much time navigating the external world that we forget to tend to the internal one. mindset-focused hobbies help you pause, reflect, release old patterns and build the emotional range that makes the rest of life feel lighter.

neuroscience benefits:

• amygdala shrinkage → regular meditation reduces activation of the fear and anxiety centre

• higher prefrontal activation → grounding hobbies are associated with improved emotional regulation, impulse control and intentional decision-making

• increased hippocampal volume → mindset-hobbies are linked to better memory, emotional integration and resilience under stress

• improved vagal tone → inner-world hobbies increase the individual's ability to return to calm after stress via parasympathetic activation

• lower inflammatory markers → reflective practices decrease stress-related inflammation across the body

in short: inner-world hobbies create the emotional bandwidth to handle your outer world!

5. the one that keeps your future empowered

(i really believe that especially as women, business, sales, skilling, and entrepreneurship come intuitively to us - always invest in yourself!)

(skill-building hobbies: content creation, design, coding, digital products, investing, freelancing, storytelling, photography, project-building, entrepreneurship experiments)

why it matters:
not everything you love needs to make money… but it’s empowering to know you could. a skill-based hobby builds confidence, independence and the quiet thrill of investing in your long-term potential.

neuroscience benefits:

• dopamine from mastery → learning hard skills reinforces long-term motivation rather than short-term gratification

• reward sensitivity resets → progress-based dopamine recalibrates your reward system away from instant gratification

• strengthened prefrontal cortex → planning, strategy and goal-setting pathways grow with repeated use

• greater grit + resilience → skill acquisition boosts the acc, the brain’s willpower and persistence region

• identity expansion → the brain updates its “self-map” when you develop new competencies

in short: skill-building hobbies shape the most empowered, future-proof version of you!

the big picture

(hobbies are elite!)

the science is clear: different hobbies nourish different neural systems... and the more varied your hobbies are, the more resilient, regulated and fulfilled you become. a single routine can’t meet all parts of you - but a balanced mix of movement, creativity, learning, inner work and skill-building can transform how you think, feel and show up.

again, the research is very clear:

• people with diverse hobbies are happier

• they cope with stress more effectively

• they experience fewer symptoms of anxiety and burnout

• they maintain better cognitive health over time

• they report higher meaning and life satisfaction

in a world obsessed with productivity, hobbies pull you back into your humanity. they remind you you’re allowed to be curious, expressive, playful, expansive… without needing to (necessarily) monetise or master anything. 

if you’re looking for a starting point…

(make things less overwhelming by picking one hobby from each category!)

pick one hobby from each category:

• one for your body

• one for your creativity

• one for your mind

• one for your inner world

• one for your future

start small… follow what feels good!

builtwithhabit.