Do you doodle when you are bored, distracted, or stressed? If so, you may be doing more than just passing time or expressing yourself. You may be actually improving your memory, creativity, and well-being, according to the latest neuroscience research.
Doodling is a simple and accessible activity that involves drawing or sketching something without much thought or attention. It can be done anywhere, anytime, and with anything, such as a pen, a paper, or a phone. Doodling can take various forms, such as shapes, patterns, words, or cartoons, and it can reflect your mood, personality, or interests.
Doodling may seem like a rather brainless habit, but it actually has many benefits for your brain and your well-being. In this article, we will explore how doodling can boost your brain power and well-being, and how you can make the most of this fun and easy habit.
How Doodling Improves Memory
One of the benefits of doodling is that it can improve your memory, or your ability to recall and retain information. This is especially useful when you are listening to something boring, complex, or lengthy, such as a lecture, a presentation, or a podcast.
Doodling can help you improve your memory in two ways. First, doodling can help you pay attention and focus on what you are listening to, by keeping your mind from wandering or daydreaming. Doodling can also help you filter out distractions and noises, and enhance your concentration and alertness.
Second, doodling can help you encode and consolidate what you are listening to, by creating visual cues and associations. Doodling can also help you organize and summarize the information, and make it more meaningful and memorable.
This is supported by a study by Andrade (2009), who found that participants who doodled while listening to a dull phone message recalled 29% more information than those who did not doodle1. The researchers suggested that doodling may prevent the mind from drifting away, and may enhance the cognitive processing of the information.
Another study by Wammes, Meade, and Fernandes (2016) found that participants who drew pictures of words that they needed to remember performed better than those who wrote the words, or those who visualized the words2. The researchers argued that drawing may involve multiple types of memory encoding, such as visual, motor, and semantic, and may create a richer and more distinctive memory trace.
How Doodling Boosts Creativity
Another benefit of doodling is that it can boost your creativity, or your ability to generate new and original ideas. This is especially helpful when you are facing a challenging problem or project at work or in life, and you need to find a novel or innovative solution.
Doodling can boost your creativity in two ways. First, doodling can stimulate your imagination and intuition, by allowing your mind to explore different thoughts and possibilities. Doodling can also activate your subconscious and unconscious mind, where many creative insights and breakthroughs may occur.
Second, doodling can reduce your stress and anxiety, by creating a relaxing and enjoyable state of mind. Doodling can also release endorphins, or chemicals that make you feel good and happy. When you are less stressed and more positive, your brain can function better and generate more creative ideas.
This is supported by a study by Kaimal, Ray, and Muniz (2016), who found that participants who engaged in art-making activities, such as doodling, coloring, or clay modeling, showed increased blood flow in the prefrontal cortex, which is associated with reward, pleasure, and executive functioning3. The researchers concluded that art-making may induce a state of flow, or optimal experience, that can enhance well-being and creativity.
Another study by Akinola, Lu, and Mason (2019) found that participants who experienced positive emotions, such as amusement, awe, or gratitude, performed better on a creative task than those who experienced neutral or negative emotions. The researchers explained that positive emotions may broaden the scope of attention, increase cognitive flexibility, and facilitate associative thinking, which are all essential for creativity.
How Doodling Reduces Stress
A third benefit of doodling is that it can reduce your stress, or your physical and emotional response to challenging or threatening situations. This is especially important in today’s fast-paced and demanding world, where stress can have negative effects on your health, performance, and happiness.
Doodling can reduce your stress in two ways. First, doodling can distract you from your worries and problems, by shifting your attention to something more pleasant and enjoyable. Doodling can also help you express your emotions and feelings, and release them in a healthy and constructive way.
Second, doodling can calm you down and regulate your mood, by lowering your heart rate, blood pressure, and cortisol levels. Doodling can also increase your alpha brain waves, which are associated with relaxation, meditation, and mindfulness. When you are calm and relaxed, your body and mind can recover and restore their balance and harmony.
This is supported by a study by Kaimal, Ayaz, Herres, Dietrich-Hall, Makwana, Kaiser, and Nasser (2017), who found that participants who engaged in art-making activities, such as doodling, coloring, or free drawing, showed decreased levels of cortisol, which is a hormone that is released during stress. The researchers suggested that art-making may provide a sensory and emotional outlet, and may modulate the stress response system.
Another study by Curry and Kasser (2005) found that participants who colored a mandala, or a circular geometric pattern, showed reduced anxiety and increased mindfulness, compared to those who colored a plaid design, or those who drew freely on a blank paper. The researchers proposed that coloring a mandala may induce a meditative state, and may facilitate attention and concentration, which can reduce stress and enhance well-being.
How to Make the Most of Doodling
Doodling is a simple and accessible habit that can boost your brain power and well-being, but how can you make the most of it? Here are some tips and suggestions on how to doodle effectively and enjoyably:
Doodle regularly. The more you doodle, the more benefits you can get from it. Try to doodle at least once a day, or whenever you have some free time or need a break. You can doodle in the morning, before you start your day, or in the evening, before you go to bed. You can also doodle during your work, school, or leisure activities, such as when you are listening to a lecture, a podcast, or music, or when you are watching a video, a movie, or a show.
Doodle freely. There is no right or wrong way to doodle, and you do not need any special skills or tools to doodle. You can doodle whatever you want, however you want, and with whatever you have. You can doodle with a pen, a pencil, a marker, or a crayon, and on a paper, a notebook, a napkin, or a phone. You can doodle shapes, patterns, words, or cartoons, and you can doodle in black and white, or in color. You can doodle for fun, for expression, or for exploration, and you can doodle alone, or with others.
Doodle mindfully. Doodling can be a form of mindfulness, or a practice of paying attention to the present moment, with curiosity and acceptance. When you doodle, try to focus on the process, rather than the product, and on the experience, rather than the outcome. Notice how you feel, what you think, and what you sense, as you doodle, and let go of any judgment, expectation, or pressure. Doodling can help you connect with yourself, and with the world around you, in a deeper and more meaningful way.
Frequently Asked Questions
Here are some common questions and answers about doodling and its benefits:
Q: Is doodling a sign of intelligence?
A: Doodling is not a sign of intelligence, but it can enhance your intelligence, or your ability to acquire and apply knowledge and skills. Doodling can improve your memory, creativity, and problem-solving, which are all aspects of intelligence. Doodling can also stimulate your brain, and activate different regions and networks that are involved in learning, thinking, and reasoning.
Q: Is doodling a waste of time?
A: Doodling is not a waste of time, but a valuable and productive use of time. Doodling can improve your mental health and well-being, by reducing your stress, increasing your happiness, and fostering your personal growth. Doodling can also improve your performance and productivity, by enhancing your focus, motivation, and efficiency. Doodling can also enrich your life, by adding more fun, joy, and beauty to it.
Q: Is doodling good for kids?
A: Doodling is good for kids, as well as for adults. Doodling can help kids develop their cognitive, emotional, and social skills, such as memory, creativity, expression, and communication. Doodling can also help kids learn and understand various subjects and topics, such as math, science, or art. Doodling can also help kids cope with and overcome various challenges and difficulties, such as stress, anxiety, or boredom.
Q: How can I improve my doodling skills?
A: Doodling is not about skills, but about enjoyment and exploration. However, if you want to improve your doodling skills, you can try some of the following tips and suggestions:
Experiment with different materials, tools, and techniques, such as pens, pencils, markers, crayons, brushes, paints, or digital devices, and see what works best for you and what you like the most.
Practice different types of doodling, such as shapes, patterns, words, or cartoons, and see what suits your style and personality the most.
Learn from other doodlers, such as artists, illustrators, or designers, and get inspired by their work and ideas. You can also join online or offline communities of doodlers, and share your work and feedback with them.
Have fun and be playful with your doodling, and do not worry about the outcome or the quality of your work. Doodling is not a competition or a test, but a way of expressing yourself and enjoying yourself.
Q: Can doodling help me with my mental health issues?
A: Doodling can help you with your mental health issues, but it is not a substitute for professional help or treatment. Doodling can be a form of self-care, or a way of taking care of your mental health and well-being, by reducing your stress, increasing your happiness, and fostering your personal growth. However, if you are suffering from serious or chronic mental health issues, such as depression, anxiety, trauma, or addiction, you may need more than just doodling to cope and heal. You may need to seek therapy or counseling from a qualified and experienced therapist or counselor, who can provide you with psychological, emotional, or behavioral support. You may also need to seek medical help or attention from a doctor or a nurse, who can provide you with physical, health, or medical support.
Conclusion
Doodling is a simple and accessible habit that can boost your brain power and well-being, by improving your memory, creativity, and stress levels. Doodling can also be a fun and enjoyable activity, that can enrich your life and make you happier and healthier. Doodling is not a brainless habit, but a brainy habit, that can benefit you in many ways.
If you are interested in or curious about doodling and its benefits, you can start by doodling regularly, freely, and mindfully, and by experimenting with different types of doodling and materials. You can also check out some of the tools and resources that PositivePsychology.com offers, such as the Positive Psychology Toolkit, the Narcissism Test, the Assertiveness Training, and the Self-Compassion Masterclass, that can help you enhance your mental wellness and well-being.
We hope that this article has been informative and helpful for you, and that it has inspired you to doodle more and better. Thank you for reading, and we wish you all the best in your doodling journey.
References
Andrade, J. (2009). What does doodling do? Applied Cognitive Psychology, 23(8), 1206–1210. https://doi.org/10.1002/acp.1561
Wammes, J. D., Meade, M. E., & Fernandes, M. A. (2016). The drawing effect: Evidence for reliable and robust memory benefits in free recall. The Quarterly Journal of Experimental Psychology, 69(9), 1752–1776. https://doi.org/10.1080/17470218.2015.1094494
Kaimal, G., Ray, K., & Muniz, J. (2016). Reduction of cortisol levels and participants’ responses following art making. Art Therapy, 33(2), 74–80. https://doi.org/10.1080/07421656.2016.1166832
Kaimal, G., Ayaz, H., Herres, J., Dietrich-Hall, D., Makwana, B., Kaiser, D. H., & Nasser, J. A. (2017). Functional near-infrared spectroscopy assessment of reward perception based on visual self-expression: Coloring, doodling, and free drawing. The Arts in Psychotherapy, 55, 85–92. https://doi.org/10.1016/j.aip.2017.05.004
Curry, N. A., & Kasser, T. (2005). Can coloring mandalas reduce anxiety? Art Therapy, 22(2), 81–85. https://doi.org/10.1080/07421656.2005.10129441
Akinola, M., Lu, J. G., & Mason, M. F. (2019). Incorporating positive affect into models of creativity. Current Opinion in Behavioral Sciences, 27, 131–136. https://doi.org/10.1016/j.cobeha.2018.10.006
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