10 Science-Backed Hobbies That Can Help You Beat Burnout

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Stress is an inevitable and unfortunate part of life. We’ve all felt the effects of work that creeps into evenings and weekends, jam-packed schedules, and to-do lists that never seem to shorten no matter how much we check off.

Burnout, though, is not synonymous with stress. Stress tends to wax and wane, ramping up when we’re working on a big project or planning an event, for example, and then dialing back afterward. Burnout is ongoing and is largely triggered by chronic stress. When we’re truly burned out, we feel drained, exhausted, unmotivated, overwhelmed, and ineffective.

Even so, burnout isn’t forever. Trying a new hobby (or revisiting an old one) and incorporating it into your regular routine is an effective way to combat burnout. Hobbies can help in a number of ways, according to a 2025 research review:

• Lower stress, anxiety, and depression

• Build relationships and community with others

• Increase feelings of pleasure and relaxation

• Improve overall quality of life

“I am a huge proponent of hobbies,” says Lorain Moorehead, LCSW, a licensed clinical social worker and therapist based in Scottsdale, Arizona. “They offer opportunities for individuals to attune to their values, allow a sense of control, remind us to prioritize ourselves, and allow us a chance to slow down. They can build mastery and increase positive emotions.”

Not only that, but hobbies are also fun—and who doesn’t want more of that? Here are 10 hobby ideas that are backed by experts and research to help you break the burnout cycle.

Exercise

Physical activity is the gold standard when it comes to beating burnout. “The science is rock-solid that exercise is the single best thing you can do for your mental health, and burnout is absolutely a mental health condition,” says Laurel van der Toorn, LMFT, a therapist and clinical director of Laurel Therapy Collective in California. “I prescribe movement to everyone I work with.”

What’s the best exercise to choose? One that you enjoy. “Any exercise or movement routine must be fun or you won’t stick with it,” van der Toorn says.

But your best bet is to exercise with other people. Make daily walks time to catch up with your spouse, kids, or friends. Join a running group, aerobics class, or other group-fitness activity.

“Getting in your movement in a group setting or with a personal trainer also has emotional and social advantages,” says Courtney Morgan, LPCC-S, a licensed therapist and founder of Counseling Unconditionally in Louisville, Kentucky. “Group classes or working with a trainer gives us the opportunity to connect with others, build a community, and create a sense of community. People who are struggling with burnout often feel alone in their struggles or unintentionally self-isolate in order to focus on work obligations.”

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Journaling

“Journaling gets the thoughts from your head onto paper, creating a level of distance from your stress,” says Leora Goldenberg, LCSW, a clinical social worker licensed in New York and Florida. “This helps stop the endless rumination and frees up your mental energy so you can focus on relaxing.”

If writing about your feelings doesn’t come easily, try writing down a few things you’re grateful for each day. Gratitude journaling “helps with negativity bias and helps a person see a fuller picture,” Goldenberg says. “Start with five minutes a day and write what’s on your heart.”

Some journaling doesn’t even require words, but it embraces upcycling, imperfection, and creativity. “Junk journaling involves collecting items that you would typically throw away, like receipts, ticket stubs, packaging, or scraps of paper, and using them to create a scrapbook-style journal,” Morgan says. “This is a really fun hobby that naturally increases awareness as you begin to notice and collect meaningful items from your daily life. It also encourages you to reflect on your experiences as you journal about your day or experience.”

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Meditation and yoga

Both meditation and yoga calm the nervous system through slow breath and body awareness, decreasing stress hormones, and building emotional resilience, Goldenberg says.

A 2025 review found daily meditation effectively reduced burnout and stress and improved cardiovascular health, immune function, and inflammation in healthcare workers. Meditation can feel daunting for newbies, but even just a few minutes can help you feel more grounded and calm. Start with a five-minute guided meditation on YouTube or a meditation app.

Meanwhile, research has found a regular yoga practice can significantly reduce stress, with greater benefits the more you do it. Taking a class with others is great for the added social benefit, but doing it alone can also encourage a meditative state, Moorehead says.

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Arts and crafts

Whether you’re into knitting, needlepoint, painting, or woodworking, using your hands and brain to create something can provide both an outlet for stress and a sense of accomplishment.

In fact, research has found crafting can provide short-term improvements in anxiety, stress, depression, mood, self‐esteem, life satisfaction, and hopelessness. Art therapy has also been shown to reduce burnout by half in UK hospital workers.

Moorehead specifically recommends beadwork or diamond painting, which is “painting” a pre-printed canvas with tiny sticky gems. “The slight challenge and focus required to do a meticulous craft can allow a sort of flow state that decreases rumination but does allow the processing of emotions, similar to what happens during sleep,” she says.

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Reading books

Dig out that library card and indulge in reading actual books. Unlike scrolling on our phones, reading requires us to slow down, focus, and concentrate as we immerse ourselves in other places and other people’s lives.

A 2022 study found recreational reading improved college students’ mental health during the school year. Reading can be a solo hobby, or you could join (or start) a book club to build connection and community with other bibliophiles.

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Enjoying music

You know the immediate mood boost you get when you hear your favorite song. It turns out both listening to music and making music through singing or playing an instrument can actually lower levels of the stress hormone cortisol and increase the feel-good neurotransmitter serotonin. This can result in reduced stress and burnout and improved sleep.

When we make music with others, like by joining a choir or drum circle, we can also enjoy social connection and a sense of community. Going to concerts can also make you feel included in something bigger while giving you an opportunity to hear music you love.

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Outdoor activities

Outdoor physical activities—hiking, birdwatching, gardening, skiing, walking the dog—are good for our minds, as well as our bodies. Even just 10 minutes outside has been shown to improve mood and reduce anxiety, depression, and stress.

Spending that time moving our bodies has an even bigger benefit, but you can also feel better by simply appreciating the natural beauty around you. “Watching the waves or leaves rustling or looking at a pretty view gives you a chance to decompress and have less rumination,” Goldenberg says.

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Volunteering

Helping others can also help our own mental and physical health. Research has found people who volunteer have improved wellbeing and quality of life, more pride and motivation, and reduced mortality.

Check out community-based organizations or local chapters of national nonprofits to find volunteer opportunities at food banks, animal shelters, literacy programs, or other places that need help.

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Learning any new skill

Finally learning how to code a website, speak a different language, or sew your own clothing can be fun and also rewarding. It can also help you build social connections if you take a class.

“The art of learning a new skill can be fulfilling, can challenge your mind, and can offer an opportunity to see yourself in a new light,” Moorehead says. “Often, feeling determination and follow-through in one domain can lead to feeling that way across domains.”

Do some preliminary research to determine the essential tools, time, and financial commitment you’ll need to get started by watching tutorial videos or reading articles.

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Goal-oriented activities

Setting a goal that has a strict deadline—like signing up and training for a 5K—is a great motivator with many checkpoints along the way. These mini-deadlines can hold you accountable and make you feel good about you progress as you work toward your larger accomplishment.

“A weightlifting competition or marathon or even writing a book can be a large achievement that comes about from many smaller goals, which can give a person a sense of hope and commitment,” Moorehead says.

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