7 benefits of creativity (and easy ways to be more creative)
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
Creativity isn’t just for artists. Discover how small, creative practices—like doodling or trying new ideas—can have big benefits for your mental and physical health.
Many people believe they’re not creative because they’re not an artist, writer, or performer — but that’s not necessarily true. If you’ve ever daydreamed during a boring meeting or cooked dinner with whatever you had left in your fridge, then you’re creative. (Really.)
Creativity isn’t tied to output. It’s about what happens when you get curious and express something, no matter what that looks like. It’s the process that matters most.
And it’s not just fulfilling — there are real benefits to expressing creativity, too. Research shows that even low-stakes activities like doodling and journaling can lower your stress and lift your mood.
So, if you’ve ever said, “I’m not the creative type,” it’s time to reconsider. Here’s why.
Why is creativity good for your mental health?
Creativity won't magically fix everything, but it can do wonders for your mental health.
This is in part because, for many people, life has become an endless cycle of obligations and notifications. Creativity lets you step off the wheel.
When you create, you’re able to process your emotions. Even if you don’t love how the finished product turns out, it still counts because it’s yours.
There is also something deeply grounding about getting out of your head and into your senses. Whether you’re smearing paint, singing off-key, or preparing a meal, creativity anchors you in the now. Doing that, even just for a few moments, can be wildly healing.
7 benefits of creativity
If you have a packed schedule and are at your wits’ end, creativity could be a solution. Here are seven benefits of creativity backed by research:
1. It helps you manage stress: When the world feels overwhelming, even 10 minutes of drawing or dancing can potentially shift your nervous system. Creativity can gently nudge your brain out of panic mode by reminding you that you’re not just a task machine.
2. It boosts your mood: Studies show that creative expression can help increase dopamine, which is your brain’s natural mood booster. This means painting, baking, or even making a playlist can lift your spirits.
3. It gives your brain a breather: Creativity can help pull your attention back to the present moment so your brain stops spiraling.
4. It builds resilience: Trying something new, failing at it, and coming back for more can help teach you to be more resilient. It also acts as a reminder to laugh at your mistakes.
5. It strengthens self-awareness: Whether you’re scribbling down your thoughts or just noticing the imagery you’re drawn to, creativity can be a mirror and show you what’s stirring beneath the surface.
6. It deepens connection: Creativity isn’t just a personal thing. It can also act as a bridge. When you express yourself—whether it’s a story, a photo, or a meme that makes you smile—you’re building community.
7. It reminds you that joy is a valid priority: Joy is essential, and creativity, especially the kind with zero purpose other than delight, can be one of the easiest ways to tap into it.
How to be more creative in your everyday life: 13 tips to spark your imagination
Creativity doesn’t even require a lot of time or even particular skills. You just need to try. Here are 13 totally doable ways to invite more creativity into your life, one spark at a time.
1. Start a “bad art” journal
Grab a notebook and some pens, and give yourself permission to doodle. Draw stick figures or just scribble down your thoughts. Your goal isn’t to create something incredible — it’s to play. (Also, if you’ve never journaled before but want to try, here are seven tips to get you started.)
2. Take yourself on a curiosity walk
Go for a short walk and just observe the things you see. Let your brain wander. This is creativity at work!
3. Try a one-song dance break
Choose one song that gets you moving, and shake out stress like it’s your job. Move your body in a way that feels good to you.
💙 Need some inspiration for your new moves? Try Mel Mah’s Moving for Fun routine.
4. Cook something without a recipe
Pretend you’re on a cooking show and whip something up using the ingredients in your pantry. Maybe it’ll taste good, and maybe it won’t. What matters is that you enjoy the process.
5. Write tiny stories about real life
Write up a three-sentence story about something that happened in your day. Maybe you saw a funny exchange while you were waiting at a red light or you burnt your bagel. It doesn’t matter what it is. Just try to have fun as you do it.
6. Make a playlist based on your current mood
Curate a playlist based on how you’re feeling. If you're nostalgic, maybe make a playlist called “sad and wistful bops.” If you’re feeling powerful, maybe make one called “villain in a thriller.”
7. Talk to your inner critic
Feel like an imposter when you take on a creative pursuit? That’s your fear talking. All you have to do is acknowledge it and keep going. You don’t need confidence to be creative. All you need is curiosity. (Having trouble? Here are eight ways to quiet your inner critic.)
8. Keep a “what if?” note in your phone
Try keeping a running “what if” note on your phone where you write down any wild scenarios that pop into your head. Making space for wild ideas can help get your brain flowing in ways you didn’t think were possible.
9. Try “object reimagining”
Reimagine what an alien might think an object is. Is a spoon a musical instrument? A futuristic phone? A microphone? There are no wrong answers here.
10. Embrace micro-creativity
Don’t underestimate the power of tiny moments. You don’t need hours to be creative.
Consider doing just five minutes of journaling or just 10 minutes of rearranging your desktop icons into a smiley face. This might not seem like much, but it still counts.
11. Experiment with “creative swaps”
If you tend to scroll on your phone, try swapping 10 minutes of that for something slightly more expressive like sketching something from memory or writing a haiku about your mom.
💙 Putting down your phone isn’t always easy. In the Build Healthier Phone Habits series, Dr. Aditi Nerurkar reinforces the idea that you should strive for progress, not perfection.
12. Co-create with a friend
Create a shared document with a good friend where you each add one sentence or word daily to a story. If you both love the same music, consider sending each other voice notes of bad song lyrics in the style of an artist you love. Creativity tends to thrive when it’s passed back and forth.
13. Celebrate the process, not the product
Remind yourself that you don’t need to be good or even finish something in order to be creative. The act of creating is the win in and of itself. (If you tend to be a perfectionist, here are six tips that can help.)
Benefits of creativity FAQs
What are the mental health benefits of being more creative?
Being creative helps to give your brain time to rest and your emotions a way to move. Studies have linked creative activities with lower cortisol levels, improved moods, and even better problem-solving.
Plus, the act of creating can often bring you into a state of flow, which is basically mindfulness but in motion. Creativity can also help you feel more grounded and more present.
Can creativity help with my stress and anxiety?
When your brain is stuck in a loop of worst-case scenarios, creativity can gently help to reroute that energy. This helps with stress and anxiety.
Being creative can also give your nervous system a much-needed break and help activate your parasympathetic nervous system, which is responsible for calming you down and making you feel safe.
Even doing something as small as rearranging your bookshelf or making a stirfry without a recipe can help lower your anxiety levels.
How can I be creative if I’m not a naturally creative person?
We all have the capacity to be creative. Creativity isn’t a talent contest; it’s a mindset. It’s the way you tell a story, cook an unusual dinner, or get your child to wear their coat.
You don’t need to be great at being creative — you just need to be willing. Start small and stay curious. Let the process be messy, and try not to judge your creativity. That’s where the magic lives.
What are easy ways to be more creative in my day-to-day?
Creativity thrives in the small and unexpected corners of daily life. You don’t need extra time or supplies. All you need is to give yourself permission to be creative and to let go of the idea that it has to be productive or impressive.
Here are some simple ways you can add creativity to your day:
Narrate your day in haiku form.
Doodle on a notepad while you’re on hold.
Make a small playlist for a specific emotion, like “somewhat hopeful but also tired.”
Why is it important to be creative at work?
Tapping into your imagination at work can help you problem-solve, think critically, collaborate, and adapt to change. Creativity can also be a sneaky way to protect your wellbeing.
To create more breathing room for imagination at your job, consider organizing your tasks or responding to challenges in a different way than you normally would.
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