Life can feel overwhelming sometimes. Between work, family, life, friendships and the endless notifications on our phones, finding time to just breathe can feel like a luxury. That’s where mindfulness comes in. Mindfulness is a way to slow down and be present in the moment. While this sounds easy... for many of us it is pretty hard to stop the racing thoughts. At least it is for me... Meditation might be the best way to embrace mindfulness, but while we figure out how to start meditating - let's do something creative that many people love for practicing mindfulness.

Coloring! Yes, that same thing you did as a kid or teen, except now it’s for you... not for the fridge display. Mindful coloring has become a favorite way for many adults to unwind, recharge, and find a little moment just for themself.

Let’s dive into why this works, how to get started, and why it might just be the most fun mindfulness practice you’ll ever try.

We'll also discuss the potential benefits it offers for mental health and mental wellness. But please make sure to reach out to a professional, if you are struggling with your mental health. Also note, that every person’s experience is unique: For some, coloring might just be the perfect way to unwind and relax. Others find relaxation and mindfulness in other techniques.

What Is Mindfulness and How Does Coloring Fit In?

Mindfulness is all about paying attention to the now. Instead of worrying about tomorrow’s deadlines or replaying yesterday’s awkward conversation in your head, mindfulness encourages you to focus on what’s happening right here, right now. It's the practice of being fully present in the moment, without judgment. For many people, mindfulness can improve overall well-being, enhance emotional regulation, and reduce stress.

Some people practice mindfulness with yoga or meditation. But for others - maybe you? - it might mean picking up some colored pencils, crayons or markers and letting yourself get lost in a creative, calming activity like coloring. It’s a way to focus your mind without overthinking, all while doing something that feels fun and effortless.

In our experience, coloring naturally promotes mindfulness by encouraging you to focus on the task at hand. As you choose colors, fill in shapes, and pay attention to patterns, your mind quiets. This focus on repetitive, soothing motions can create a sense of "flow" with some people - a mental state where you lose track of time and become fully immersed in the activity.

How Coloring Can Promote Mindfulness

Have you ever started a project and realized an hour flew by without you even noticing? That’s the magic of a "flow state," and for many people coloring is a fantastic way to get there. When you’re focused on filling in shapes or choosing colors, your mind can take a much-needed break from overthinking.

This is especially true with patterns that have repetitive designs, like mandalas or geometric shapes. They give your brain something to focus on, but not something so difficult that it stresses you out.

1. Stress Relief Through Coloring?

Let’s face it: life is stressful. Work deadlines, family obligations, school assignments and the chaos of everyday life can make it hard to unwind. But here’s the thing: when you’re coloring, those stressors might fade into the background. At least many people that practice coloring as a hobby feel that way.

Everyone is different and there is no right or wrong when it comes to how people relax and manage stress. For some people coloring is a wonderful way to relief stress, for others it might not be the perfect fit. The only way to find out, is to try!

2. Getting Started with Mindful Coloring

If you’re new to coloring, don’t worry, it’s not about being perfect. It’s about enjoying the process. Here are a few simple tips to get started:

• Pick a Theme You Love: Whether it’s animals, winter scenes, or intricate patterns, choose something that sparks joy for you. If you're into cute animal scenes (especially with cats) check out our coloring pages featuring Poki & Kiwi.
• Breathe as You Color: Pay attention to your breathing as you color. Slow, deep breaths can make the experience even more calming.
• Go Slow: There’s no rush. Let yourself enjoy every stroke of the pencil/marker/crayon.

3. While Coloring: Tune into Your Senses

Mindfulness involves paying attention to all of your senses. As you color, take a moment to notice what you’re experiencing:

• Sight: Observe the colors you’ve chosen and how they flow together in your design. Notice the details, shadows, and highlights as you fill in each area. Notice which color palette emerges and how those colors make you feel in the moment.
• Touch: Feel the pencil, marker, or crayon in your hand. Pay attention to the pressure you apply as the color transfers to the paper, and notice the texture of the paper itself.
• Sound: Listen to the gentle scratch of the pencil or swish of the marker. These sounds can be soothing and grounding. Color slowly and those sounds can trigger relaxation.
• Smell: Notice the subtle (or in case of alcohol-based markers - strong) smell of the coloring tools, the paper, and even the space around you. Each element adds to the sensory experience. You could light a scented candle or use essential oils for even more sensory experience.

Pro Tip: Start with something small. A single printable coloring sheet or a mini design is perfect. It’s not about how much you finish, it’s about how it makes you feel.

3. The Mental Health Benefits of Coloring

Coloring is fun! But it could actually be good for your mental health. While everyone’s experience is different, many people say that coloring helps them feel less anxious and more focused.

In a 2017 study called "Sharpen Your Pencils: Preliminary Evidence that Adult Coloring Reduces Depressive Symptoms and Anxiety" researchers tested the outcome of daily coloring with female students. They came to the conclusion that:

"Coloring participants showed significantly lower levels of depressive symptoms and anxiety after the intervention, but control participants did not."

Of course, reaching out to a professional should always be the first thing someone does, when struggling mental health.

4. Why Coloring and Mindfulness Go Together So Well

One of the reasons coloring is so beloved by many is that it combines creativity with mindfulness. Traditional meditation asks you to sit quietly and focus on your breath (or listen to guided meditations), which can be challenging.

Coloring, on the other hand, gives you something tangible to focus on. It’s active, but not overwhelming. You’re still practicing mindfulness, but in a way that might be easier for some. Also, colors might have a bigger effect on us, than we realize. Seeing vibrant colors or great color combinations can make you feel happy and upliftet.

5. Nostalgia Meets Relaxation

There’s something magical about revisiting a childhood activity like coloring. It’s comforting, familiar, and just plain fun. Plus, who doesn’t love an excuse to bust out a new set of colored pencils or markers?

Personal Note: On rainy days, I love coloring moody scenes, think snowflakes, fireplaces, or cozy blankets. It takes me back to simpler times, and I always finish feeling a little more peaceful and grounded.

6. Making Coloring a Ritual

Want to make mindful coloring part of your routine? Here’s how:

1. Create a Cozy Space: When it comes to building a routine, it can really help defining a place where coloring works best for you. For example, you could add a cute little table or a comfy chair to your space. You might also use bold colors for a creative touch or use a book as an underlay for added stability. Light a candle, grab a cup of tea, and set up your coloring spot.
2. Pick the Right Tools: If you're a beginner, I always recommend to use whatever you already have. In my case though, I had no pencils or crayons, so I invested in a box of markers straight away. For me this worked. Find tools (pencils, markers, crayons) that make you happy and fit your preferred themes. Markers are great for creative images, adding shadows and blend colors. Pencils are great for intricate designs.
3. Set Aside Time: Even just 15–20 minutes a day can make a big impact.

7. Popular Themes for Mindful Coloring

Not sure where to start? Here are some ideas to inspire you:

• Cute drawings: Cute animals or characters in cozy scenes are very popular and a big hit with kids, teens and adults.
• Seasonal drawings: Winter scenes with snowmen, fireplaces, and holiday cheer.
• Nature Designs: Flowers, leaves, and animals that bring a sense of calm.
• Flowers: Flowers are always a great choice, especially during spring and summer.
• Quotes and Text: Mindful texts and quotes can help you think positive.
• Mandalas: Perfect for repetitive, meditative coloring.

If you’re looking for cute, cat-inspired designs to try, check out our coloring pages. They’re full of cozy, wintery vibes that are perfect for mindfulness.

8. A Growing Wellness Trend

Coloring for mindfulness isn’t just a personal hobby, it’s part of a larger wellness movement. As more people look for simple, affordable ways to manage stress and improve their well-being, activities like coloring are becoming increasingly popular.

Whether it’s a creative outlet, a stress reliever, or just a way to have fun, coloring fits perfectly into the wellness trend.

Connect with others to share your hobby and find community. Start by following our account @poki.and.kiwi

Mindfulness and Coloring: Why Not Give It a Try?

Mindful coloring isn’t about creating a masterpiece, it’s about giving yourself permission to slow down, focus on the present, and just be.

So why not give it a try? Grab some colored pencils, crayons or markers, pick a design that makes you smile, and see how it feels. You might just find that this simple activity becomes one of your favorite ways to unwind.

Ready to start? Download our free coloring pages today and experience the joy of mindful coloring for yourself. We’d love to see your creations - tag @poki.and.kiwi on Instagram to share your masterpiece!