The Mental Health Benefits of Having a Hobby: Why Making Things May Be Good for You
In a world where we're constantly connected, entertained and distracted, spending time doing something simply because we enjoy it can seem almost unproductive.
But hobbies may be more valuable than we realise.
Whether it's building models, painting, gardening, woodworking, sewing, photography, cooking or creating a miniature landscape from foam, hobbies give us something important: time to concentrate on an activity we have chosen for ourselves.
And there is growing scientific evidence that this kind of engagement can contribute to mental wellbeing.
Hobbies and mental wellbeing: what does the research actually say?
There is a growing body of research looking at the relationship between creative activities, hobbies and mental health.
A 2025 systematic review published in the Australian Occupational Therapy Journal examined 19 studies involving craft-based interventions. The crafts included activities such as pottery, embroidery, knitting, papercraft and woodwork.
Interestingly, all 19 studies reported short-term improvements in at least some measured outcomes, including mood, stress, anxiety, depression, self-esteem, life satisfaction and general wellbeing.
However, the researchers also highlighted an important qualification: the studies varied considerably in quality and methodology, meaning that more high-quality research is needed before we can make strong claims about the long-term effects of crafting.
So the evidence isn't quite "crafting makes you mentally healthier."
It's more accurately:
Crafting and creative activities appear to have the potential to support mental wellbeing, but researchers are still working out exactly how much, why and for whom.
That's actually a much more interesting story.
1. A hobby can give your brain something to focus on
Have you ever started working on a project and suddenly realised that an hour had passed?
Perhaps you were painting a model, building a miniature, working in the garden or concentrating on a particularly fiddly piece of a project.
This experience is often associated with the psychological concept of flow — a state where you become deeply absorbed in an activity.
You aren't thinking about the email you need to answer tomorrow or the other twenty things on your to-do list.
You're thinking about the piece of foam you're cutting.
The next brush stroke.
The measurements.
The problem you're trying to solve.
That doesn't mean a hobby makes stress disappear. But deliberately spending time absorbed in an enjoyable activity can provide a valuable mental break from everyday demands.
2. Making something can provide a sense of achievement
There's a particular satisfaction that comes from making something yourself.
You start with raw materials and an idea.
Then you measure.
Cut.
Glue.
Paint.
Adjust.
Maybe make a mistake.
Try again.
And eventually, you have something sitting in front of you that wasn't there before.
That process provides small, achievable goals and a visible sense of progress.
The 2025 systematic review of craft-based interventions found improvements across several measures, including self-efficacy, self-esteem, interest in life and life satisfaction, although the researchers cautioned that the evidence quality varied between studies.
And this is one reason we love hobbies at Hobby Foam Supplies.
A miniature castle doesn't have to be perfect.
A diorama doesn't have to win a competition.
A school project doesn't have to look like something from Pinterest.
You made it.
That's the achievement.
3. Hobbies may be associated with lower depression
There's also some interesting evidence looking beyond short-term craft sessions.
Researchers analysed data from 19,134 adults over the age of 50 participating in the US Health and Retirement Study.
They looked at a range of leisure activities, including hobbies and projects, and followed participants over time.
People who participated in hobbies/projects had lower odds of depression than those who didn't participate. Importantly, the researchers also found that people who engaged in hobbies weekly had lower odds of experiencing depression two years later.
But there's an important distinction here.
The study shows an association, not proof that hobbies directly prevent depression.
People who are healthier or less depressed may simply be more likely to participate in hobbies in the first place.
That's why it's better to say:
Research suggests that regular engagement in hobbies is associated with better mental health outcomes.
Rather than:
Hobbies prevent depression.
Science is rarely quite that simple.
4. Creative activities may provide an opportunity to switch off from screens
For many of us, leisure time has become increasingly digital.
We scroll.
Watch.
Swipe.
Refresh.
Repeat.
Creative hobbies offer something very different: hands-on participation.
Instead of consuming something someone else has created, you're actively creating something yourself.
Working with physical materials also engages different types of thinking — planning, problem-solving, visualisation, fine motor skills and decision-making.
That combination of thinking and doing is part of what makes hands-on hobbies so satisfying.
And you don't need to be particularly artistic.
Building a foam wall for a miniature castle is still a creative activity.
So is designing terrain.
So is making a volcano.
So is figuring out how to make something stand up when your first attempt falls over!
5. Hobbies can help create social connections
Hobbies don't always have to be solitary.
A project can become something you do with your partner, children, friends or a community of other enthusiasts.
You can exchange ideas, learn techniques, show off your latest creation or simply spend time together while working on separate projects.
Research into creative activities has also highlighted the potential social dimension of arts and creative participation, although the strength of evidence varies depending on the activity and population being studied.
For children, this can be particularly valuable.
A parent and child working together on a model aren't just building something.
They're talking.
Problem-solving.
Making decisions.
Learning.
And creating a shared experience.
You don't have to be "good" at your hobby
Perhaps this is the most important part.
A hobby isn't a job.
You don't need to be productive.
You don't need to monetise it.
You don't need to post it on Instagram.
You don't need to become an expert.
And you certainly don't need to produce something perfect.
The research doesn't suggest that the mental wellbeing benefits come from producing museum-quality artwork.
In fact, the enjoyment of the process may be just as important as the finished product.
So if your castle wall is slightly crooked...
If your terrain doesn't look exactly like you imagined...
Or if your volcano erupts all over the kitchen table...
That's part of the hobby!
So, should we all take up a hobby?
Maybe.
But the evidence doesn't mean that hobbies should replace professional mental-health care.
If someone is experiencing significant anxiety, depression or other mental-health difficulties, a hobby isn't a substitute for speaking with a qualified health professional.
Instead, think of a hobby as one small part of a healthy lifestyle — something enjoyable that can give you time to focus, create, learn and connect with others.
And perhaps that's the real benefit.
You don't need to justify every minute of your free time by asking:
"What did I achieve?"
Sometimes it's enough to ask:
"Did I enjoy that?"
🧠 The science in a nutshell
The research suggests that:
- 🎨 Creative and craft activities may improve aspects of short-term wellbeing, mood, stress and self-esteem.
- 🛠️ Craft-based interventions have shown promising results, although more high-quality research is needed.
- 😊 Regular participation in some hobbies and leisure activities is associated with lower odds of depression.
- 🧩 Creative activities can involve concentration, problem-solving and a sense of accomplishment.
- 👨👩👧👦 Hobbies can also provide opportunities for social connection.
- ⚠️ Hobbies should be viewed as a potential wellbeing activity, not as a replacement for professional mental-health treatment.
