It was in the years 2015 and 2016 that many people rediscovered the art of colouring in. The Mindfulness Colouring Book – a special volume aimed specifically at adults – was one of the most popular Christmas gifts in those years. Undeniably, the trend came with a collective wave of surprise; that, in a culture of endless optimisation, we would be allowed (or even celebrated) for an activity that was not inherently "productive". It was a moment in time that exposed an unhappy truth: we are a generation without hobbies.

This is not the first article to lament the death of hobbies, nor will it be the last. There have been dozens of stories on productivity culture and the decline of leisure time amongst the proletariat. But rather than mourn the loss of unstructured time, perhaps we need to revisit why hobbies exist in the first place – and why they're so important to holistic wellbeing.

A hobby can regulate your nervous system – and stave off burnout

"Engaging in a hobby activates the brain’s reward system, particularly pathways involving dopamine, which supports motivation, learning and pleasure," says Bec McWilliam, a psychologist specialising in mental health, wellbeing and burnout.

McWilliam focuses on understanding wellbeing in a holistic way, honing in on the mind and body connection. She says engaging in a hobby actively reduces stress markers in the body. "Activities that are immersive can also reduce activity in the brain’s stress networks and increase a sense of focus and presence – similar to what we see in 'flow states.'"

It goes deeper. Hobbies also play a meaningful role in buffering conditions like burnout. "They create psychological distance from work-related stress. On a physiological level, enjoyable and absorbing activities can help down-regulate the stress response, supporting a shift out of chronic “fight or flight” and into a more regulated state."

Hobbies can have similar or the same mental health benefits as practices like mindfulness or meditation.

In fact, she says hobbies can have similar or the same mental health benefits as practices like mindfulness or meditation – particularly those that involve repetition, creativity or sensory engagement. But can they can be more achievable. "The difference is that hobbies often have an element of enjoyment and self-expression layered on top, which can make them more accessible for people who struggle with traditional meditation."

They don't just combat stress, they help with identity and brain longevity

When people have few outlets or achievements outside of their jobs, your identity can end up tied closely to work. And when identity is overly anchored to work, it can become fragile.

"Setbacks, burnout or career changes can feel like a loss of self, not just a professional challenge," says McWilliam. "Having interests outside of work creates a more flexible and resilient sense of identity – it gives people multiple ways to experience meaning, competence and enjoyment."

There is also evidence that regular engagement in a hobby – painting, gardening, pottery, cooking – can assist with longevity as we age. This is because hobbies play a huge role in combating loneliness, particularly as we get older. They can also improve cognitive health.

"Shared activities create opportunities for belonging and routine interaction, which are protective against loneliness," says McWilliam. "Mentally stimulating hobbies can also help maintain cognitive function by engaging attention, memory and problem-solving over time."

Productivity culture eroded the perceived value of unstructured time

Most of us likely had more than one hobby as a child or young adult. But even simple practices like reading for pleasure can so often disappear as we get older. McWilliam says this is because that as we move in adulthood and full-time responsibilities play tends to lose its perceived value as it is not seen as “useful.”

Undeniably, people have less spare time than they may have had in the past, especially as screen time fills the empty pockets people may have used for hobbies previously. But often, there is a mental block. It is common for many to abandon hobbies as they experience guilt when doing something purely for enjoyment, especially in a culture that rewards productivity.

It is common for many to abandon hobbies as they experience guilt when doing something purely for enjoyment, especially in a culture that rewards productivity.

"As we get older, our time becomes increasingly structured around productivity, responsibility and income," says McWilliam. "It means many people internalise the belief that rest or enjoyment needs to be earned, which can push hobbies to the side."

Our current culture can also lead some of us try try and optimise or even monetise the hobbies that we did have – to the point that they're no longer hobbies at all, and just new stressors to add to the growing list.

"A hobby is something you engage in for enjoyment, curiosity or satisfaction – not for outcome or income," she says. "If there’s pressure to perform, grow it, or monetise it, it often shifts out of hobby territory and into work. The key distinction tends to be whether it feels restorative or demanding to your nervous system."

Picking a hobby back up means starting small and removing pressure

If you're looking to get back into a hobby you once had, or to start a new one, you need to do it in a low pressure way. Remove any ideas you had about monetisation, and approach it in an unstructured way. A hobby needs to be something you enjoy doing, not something that feels like a chore. The goal isn’t mastery – it’s engagement.

"You don’t need to find “the” hobby, just something that sparks a bit of interest," says McWilliam. "Revisiting something you enjoyed as a child can be a helpful entry point because there’s already a sense of familiarity. Alternatively, trying something new can bring novelty and curiosity."

McWilliam recommends that a great starting point is to block out 20 minutes this week simply for any activity you enjoy. Most importantly, there has to be no goal or outcome attached to this activity.

"Treat it as non-negotiable time for yourself, not something to fit in if everything else is done," she says. "And know that consistency matters more than intensity."