Top 10 Stress-Busting Hobbies You Can Start This Week

No matter your budget, schedule, or skill level, these hobbies are proven by research to help lower stress, boost mood, and improve overall quality of life.

1. Gardening 🌱

Why it works: A 2020 study in Urban Forestry & Urban Greening found that spending time with plants can reduce cortisol levels and improve focus.

Starter tip: Begin with low-maintenance plants like herbs or succulents.

2. Painting or Drawing 🎨

Why it works: Creative activities activate the brain’s reward system, releasing dopamine — the “feel-good” chemical. (Frontiers in Psychology, 2016)

Starter tip: Don’t overthink it — try 15 minutes of doodling daily.

3. Hiking or Nature Walks 🚶‍♀️

Why it works: Exposure to green spaces is linked to lower anxiety and depression (American Psychological Association).

Starter tip: Start with local parks or short trails before tackling longer hikes.

4. Playing a Musical Instrument 🎶

Why it works: Music-making engages multiple brain regions, improving mood and reducing stress (National Institutes of Health, 2018).

Starter tip: Use free online tutorials for your first few lessons.

5. Cooking or Baking 🍲

Why it works: Cooking is a sensory-rich activity that can improve mindfulness and boost self-esteem (Journal of Positive Psychology, 2016).

Starter tip: Pick one “comfort recipe” to master this month.

6. Journaling ✍️

Why it works: Writing about thoughts and feelings has been shown to reduce stress and improve clarity (Pennebaker, 2018).

Starter tip: Start with three bullet points a day: what you’re grateful for, what went well, and what’s next.

7. Photography 📷

Why it works: Focusing on creative framing and light pulls you into the present moment, a core mindfulness practice.

Starter tip: Your smartphone camera is plenty to get started.

8. Yoga or Tai Chi 🧘‍♀️

Why it works: Mind-body exercises lower stress hormones and improve flexibility (Harvard Health Publishing).

Starter tip: Try a 10-minute beginner video before bed.

9. Volunteering 💙

Why it works: Acts of service release oxytocin and increase feelings of purpose (UC Berkeley Greater Good Science Center).

Starter tip: Pick a cause you care about and commit 2 hours a month.

10. Learning a New Language 🌍

Why it works: Challenging the brain with new skills can improve cognitive health and provide a sense of accomplishment (Annals of Neurology, 2012).

Starter tip: Start with a free language app and 5 minutes a day.

💡 Final Thought: Start with just one hobby from this list and commit to it for 30 days. The goal isn’t to master it — it’s to make space for joy, curiosity, and stress relief in your daily life.

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