10 Science-Backed Hobbies That Can Help Beat Burnout
Burnout can feel exhausting and endless, but some pastimes can help.
Stress is an unavoidable part of life. Most of us know what it's like when work spills into evenings and weekends, our calendars are packed from morning to night, and our to-do lists seem to grow faster than we can cross things 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.”
These 10 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.”
Exercising with other people has added benefits. “Group classes or working with a trainer gives us the opportunity to connect with others and create a sense of community,” says Courtney Morgan, LPCC-S, a licensed therapist and founder of Counseling Unconditionally in Louisville, Kentucky.
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.”
Some journaling doesn’t even require words, but it embraces 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. “It encourages you to reflect on your experiences as you journal about your day or experience.”
Meditation
Meditation has a special way of calming the nervous system. A 2025 review found that 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.
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 that 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.
Reading
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 connections and community with other bibliophiles.
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.
Going to concerts can also make you feel included in something bigger while giving you an opportunity to hear music you love.
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.
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.
Learning any new skill
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.”
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 your 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.
Readers Also Read
Why Experts Say Mice Are Everywhere This Fall
The “Pencil Trick” I Use to Get Rid of Mice
The #1 Warning Sign You're Iron Deficient
How to Get Rid of Mice in Your House
