Why Mixing Up Your Free Time Makes You Healthier

For years, health advice has focused on what to avoid and what to add in: stop overeating, move more, sleep better, manage stress. All of that matters, but research is increasingly pointing to something far simpler and often overlooked: regularly doing things you actually enjoy may be one of the most powerful health habits available. Researchers set out to examine whether engaging in a variety of enjoyable activities in free time was linked to better mental and physical functioning. Instead of studying one habit at a time, they looked at the combined effect of multiple enjoyable activities — the hobbies that include social time, creative pursuits, time in nature, sports, relaxation, and everyday moments of unwinding. The idea was simple but important: joy does not live in one activity, it lives in patterns.

Across nearly 1,400 adults ranging from young adulthood through older age, people who regularly participated in more enjoyable activities showed better outcomes across the board. They had lower blood pressure, healthier body weight, lower levels of stress hormones, and stronger perceptions of physical functioning. Just as importantly, they reported higher levels of positive mood, life satisfaction, purpose, and social connection, along with lower levels of depression and negative emotional ups and downs. These relationships held even after accounting for age, income, education, and other demographic factors, suggesting that enjoyment itself plays a meaningful role in health and well-being.

Enjoyable activities appear to work because they give the body and mind something modern life often lacks: recovery. Researchers describe these activities as both breathers and restorers. They interrupt stress in the moment and help replenish emotional and mental resources over time. Whether it is spending quiet time alone, laughing with others, creating something with your hands, moving your body in a way that feels good, or stepping outside, these moments signal safety and regulation to the nervous system.

When looking for a hobby through an intentional lens, the goal is not to find something impressive or productive—it is to find something supportive. A hobby should add to your life, not compete with it.

• Start by asking how you want to feel, not what you want to achieve. Do you need calm, energy, connection, creativity, or a sense of play? A good hobby meets an emotional or mental need you are currently ignoring. Gardening, walking, or puzzles may ground you. Art, music, or writing may help you process and express. Group activities, volunteering, or classes may meet a need for connection.
• Next, look for something that fits your real life, not your ideal one. The best hobby is one you can return to consistently without guilt. It should work within your current time, energy, finances, and season. A 10-minute habit you enjoy will serve you more than a once-a-month activity you feel pressured to do right.
• Pay attention to how your body responds. An intentional hobby often creates a sense of ease, focus, or gentle excitement. You may notice time passing differently or feel more regulated afterward. If a hobby consistently creates stress, comparison, or obligation, it is okay to release it—even if it looks good on paper.
• Choose hobbies that allow for process over performance. Intentional living favors activities where the doing is the reward. You do not need to monetize it, master it, or share it publicly. In fact, the most protective hobbies are often the ones no one else sees.

Give yourself permission to experiment and evolve. Your needs will change, and so should your hobbies. Living intentionally means allowing yourself to try, pause, or pivot without judgment. A hobby is not a lifelong commitment; it is a relationship that should serve you in the season you are in that helps you feel more like yourself—not more busy, more productive, or more put together, but more grounded, present, and alive.

Step away from the noise and join Stacked Intent March 5–8, 2026, at The Florrest in Georgia for a soul-restoring, science-backed retreat designed to help you slow down, reconnect with yourself, and move into the year with clarity, intention, and community.