Did you know that just 15 minutes of creative expression per day can lower stress, boost confidence, and improve mental health? It's true!
Even better, you don't need to be an artist—or have any artistic skill—to experience these benefits, including significantly lower stress. Studies show that engaging in creative activities can lower stress levels by up to 75%.
In just 15 minutes a day, making art can also...
Help you feel calmer and more relaxed
Make sense of your emotions
Imagine a better future
Boost self-confidence
Increase feelings of connection to yourself and the world
The best part? No experience is required—just the willingness to explore and create!
For me, this most often means doodling, but it can be anything—drawing, painting, coloring, writing poetry, knitting, collaging, sculpting clay, or even scrapbooking. What matters is the act of creating.
The Science Behind Art and Mental Well-Being
It might sound too good to be true, but science backs it up. Research from Drexel University professor and art therapy expert Girija Kaimal shows that creative activities engage the brain in ways that reduce stress and improve mental well-being.
As Kaimal told NPR, art:
🎨 Activates the brain’s reward center, making you feel good
🧘 Lowers stress levels
🔎 Helps you focus deeply
🌱 Encourages hope and problem-solving
Susan Magsamen and Ivy Ross' research explores the impact of creative expression on the brain, which they highlight in their book Your Brain on Art. Their findings make clear that making art doesn’t just feel good—it literally transforms the brain, including finding that,
Creative expression strengthens neural pathways and enhances neuroplasticity—the brain’s ability to adapt and grow.
Art-making stimulates the default mode network (DMN), a part of the brain linked to introspection, imagination, and self-awareness. This helps explain why creating art can help process emotions, spark new ideas, cultivate mindfulness, and contribute to a greater sense of connection to oneself and others.
Additionally, Magsamen and Ross emphasize that immersive artistic experiences—whether making or simply viewing art—can lower cortisol (the stress hormone) and increase dopamine, reinforcing a sense of joy and relaxation.
By dedicating just a few minutes a day to creativity, you’re not only making art—you’re shaping your brain. You’re also strengthening your mind and fostering a sense of joy and connection!
How to Get Started
Not sure what to do? Try:
Coloring a mandala—there are many free templates online
Playing with clay—engaging both your hands and mind
Doodling freely—no rules, just expression
Writing a short poem about your day
Certain types of art-making can be especially powerful. A 2012 study published in the Journal of the American Art Therapy Association found that coloring inside a mandala reduces anxiety more effectively than freehand drawing or coloring inside a square.
Feeling overwhelmed? Start small. There’s no right or wrong way—just pick up a pen, brush, or clay and let yourself create. The process of creating—without judgment—can be a powerful way to help manage emotions and reduce stress.
At restART studio, we believe that creativity is for everyone, and the benefits of making art are accessible to all. Whether you're looking for an emotional outlet or a way to de-stress, dedicating just a few minutes a day to creativity can make a real difference.
What will you create today?
Written by Krista Marks, restART studio Co-Founder
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