How to Improve Mental Health in 2026: Get a hobby

How hobbies help high-achievers improve mental health, boundaries, and confidence.

What’s one of the easiest, most overlooked ways to boost your mood, reduce stress, and strengthen your relationships?

No, it’s not a new supplement or a productivity hack, or show to binge on Netflix. It’s a hobby.

That’s right. Something fun. Something creative. Something that helps you grow. Something just for you.

But if your first reaction was, “I don’t have time,” or “I’m not good at anything like that,”—you’re not alone.

As high-achievers, we tend to fill our calendars with productivity and performance—but very little play. Very little opportunity to do something just for fun. Instead everything has to serve a greater purpose like serving a career goal. That is how we're hard-wired and it can be a tough habit to break.

Why Hobbies Matter for Mental Health

In a world that constantly asks us to do more, hobbies ask us to just be, to show up and try. They reconnect us with curiosity, joy, and presence. And research backs this up. According to Utah State University Extension:

“Engaging in hobbies contributes to personal growth, social interaction, and emotional support. People who participate in activities they enjoy report less depression and anxiety and higher life satisfaction—regardless of socioeconomic background. Hobbies encourage relaxation, creativity, and pleasure, which are all factors that counteract stress and foster wellbeing.” 

Translation: hobbies are a protective buffer against burnout and mental overload.

They can reduce symptoms of depression, lower blood pressure, improve sleep, and even help regulate cortisol (your stress hormone). They can even boost confidence as your brain is able to see how you can learn and develop new skills.

And yet, most of us stopped prioritizing hobbies long ago. Here's your invitation to find a hobby this year.

The Social Side: Why Joy Needs Community

Hobbies don’t just boost mood—they build connection. And bonus - it's outside of our phones!

Whether you’re painting, running, playing guitar, or doing improv (like I started in 2024!), hobbies bring you into spaces with shared joy and non-work-related conversation—two things we desperately need more of.

Loneliness is on the rise. A 2023 Surgeon General report declared it a public health crisis. And while work can be fulfilling, it can’t meet all of our social needs.

Hobbies are one of the few safe, low-stakes spaces where:

• You can make new friends

• You get to be seen as more than your job title

• You have permission to play again

But First: Let Yourself Be Bad

Here’s the catch: starting a new hobby often brings up fear.

When I joined my first improv class, I was pumped… until my brain started chirping: “You’re not funny enough.” “Everyone’s better than you.” “You’re going to embarrass yourself.”

Sound familiar?

This is the high-achiever’s inner critic in action. It’s the same voice that drives performance—and also burnout.

Here’s how I got through it: I gave myself permission to be bad.

I stopped trying to be “great” and started allowing myself to just show up.

And in that space? I found laughter. Growth. Friends. Relief. I found confidence and I found resilience as I was proud of myself for sticking with it even though it wasn't easy.

How to Reconnect with Hobbies (Even If You’re Busy & Burned Out)

1. Start small, start curious. Pick something you used to love, or something you’ve always wanted to try. Not sure? Try a free trial class or hobby “sampler” weekend where you try multiple new things. Check out your local eventbrite and I'm sure you'll find something new.

2. Schedule it as a priority. Protect it. Even 30 minutes a week matters. Remember: this is not “extra.” It’s essential to your well-being.

3. Bring a friend. Joining with a friend increases follow-through and gives you a built-in joy buddy. Plus it can help you feel a little more comfortable when fear starts to creep in.

4. Track the benefits. Keep a “joy journal.” Ask: How did I feel before? How did I feel after? It builds awareness of the mental health lift you’re getting that reinforces why you need to keep doing it.

5. Talk about it with your team. Normalize having a life outside of work. It sets the tone for psychological safety and promotes well-being. Bonus if you can even think of a team event that would help others find a hobby, like volunteering or improv.

Final Thoughts

Your value isn’t just in what you produce—it’s also in how you care for yourself.

You don’t have to master the piano, climb Everest, or make six figures on Etsy. You just have to do something that fills your cup.

So this week, try this: Reconnect with a lost hobby, explore something new, share your favorite pastime with someone. And most importantly: Let it be joyful. Let it be messy. Let it be your space to just be.

I’d love to hear—what’s a hobby you’ve loved, lost, or want to rediscover? Drop it in the comments or reply and let’s celebrate it.

If your organization is ready to move beyond burnout and build a culture of resilience, connection, and well‑being, let’s talk.

Looking for a Speaker for Your Next Conference, ERG Meeting, or Event? Let's talk.

I’m Jenn DeWall—a Mental Health and  Mindset Speaker who helps high‑achievers and leaders become better than burned out by tackling stress, imposter syndrome, and confidence with humor, heart, and science.

My keynotes have been described as “work therapy, relatable, and laugh-out-loud” 

Let’s make your next event the one that helps your people reset, recharge, and rise stronger.

Email me at hello@jenndewall.com to find out more.