Project: Dabble

New research highlights how hobbies can reduce stress, improve mood and strengthen social connection.

Our screens seem to swallow every bit of downtime we have. The moment a free second opens up, I’m already fishing out my phone and tapping through notifications. Sometimes I have to stop and think about what I used to do before cell phones filled every gap in the day.

That same question recently surfaced on r/AskOldPeople, where a user asked, “In your 20s, after work, what did you do? I’m trying to be more mindful with my time, and after work, all I want to do is scroll my life away.”

Responses poured in. Older adults reminisced about heading to the record store or driving around town after work to see who was out and about. Several recalled that in their 20s they were busy raising children. But the discussion also revealed how central hobbies once were to filling those evening hours before smartphones arrived. Commenters described enjoying a wide range of activities such as basketball, knitting, writing, photography and playing in a garage band.

Hobbies & Well-Being

It turns out those after-work hobbies may offer more than nostalgia. A scoping review published in Issues in Mental Health Nursing highlights growing evidence that hobbies can provide measurable benefits for mental health and overall well-being. Researchers led by Dr. Michelle Cleary, a professor of nursing at the University of New England, examined peer-reviewed studies on hobby participation and found consistent links to lower levels of depression, anxiety and stress, along with improvements in quality of life.

The authors defined a hobby as a regular, ongoing activity pursued for pleasure without financial or professional gain. Unlike leisure activities such as watching TV or dining out, hobbies involve structured practice that builds skills and knowledge over time, leading to mastery and personal growth.

The researchers examined peer-reviewed research published between 2014 and 2024, using data from PubMed, CINAHL and Scopus to assess the impacts of hobbies. After screening more than 1,000 records and removing duplicates, the team identified 12 articles drawn from 11 separate studies that met strict inclusion criteria for explicitly examining hobbies and mental health outcomes. The review included a range of hobbies such as board games, crafts, gaming, and music-making. 

A scoping review is a broad survey of existing research meant to map what is known about a topic and where gaps remain. Unlike a traditional systematic review, it does not evaluate the quality of individual studies. Instead, it provides an overview of key themes, definitions and evidence to help researchers determine whether a more targeted review is needed.

Key Findings

Across the studies, the authors found that hobbies were associated with a range of mental-health benefits, including reduced psychological distress and gains in daily functioning and overall well-being. For many participants, hobbies served as a source of relaxation, pleasure and self-expression, helping them cope with daily stressors. The review noted that hobbies may strengthen social connection by providing opportunities for building relationships, joining shared-interest groups and engaging with the community.

Some studies also highlighted physical health benefits, including reduced frailty, decreased cardiovascular risk and improved neurological functioning. Hobbies that involved walking, for instance, were associated with lower stress and healthier blood pressure.

The authors observed that hobbies may also support a healthier work–life balance by offering a way to unwind from job demands and providing mental and emotional relief. They suggested that this can enhance our productivity and creativity on the job while mitigating burnout and fatigue.

Despite these promising findings, the authors cited several limitations, including the small number of eligible studies, reliance on self-reported data, inconsistent study designs and an overrepresentation of female participants. They identified gaps in the research, which point to the need for studies on the long-term effects of hobbies, differences among hobby types and outcomes across more diverse demographic groups.

Even so, the authors concluded that hobbies can provide an important buffer against anxiety, depression, and stress by fostering social bonds and cultivating a richer, more satisfying life. They suggest that healthcare and mental-health providers consider integrating hobby engagement into well-being strategies. Because many hobbies are low-cost and accessible, they may serve as a practical, non-pharmacologic tool for supporting mental health.

And for anyone trying to scroll a little less, this study offers a simple prescription: make time for a hobby.