Why You Need to Pick Up a Hobby—And Why Science Says It’s a Game-Changer to Decreasing Depressive Symptoms

Let’s be real: life can feel like a treadmill stuck on “grind mode.” Work, errands, repeat—it’s easy to lose yourself in the shuffle. But what if I told you that picking up a hobby or some fun activity outside of work could be your secret weapon for feeling better, working smarter, and maybe even loving your job more? Two fascinating studies back this up, and they’ve got me convinced it’s time we all step off the hamster wheel and into something that lights us up. Here’s why you should too.

Exhibit A of my actual plants-please clap!

The Older Adult Boost: Hobbies + Work = Happier Minds

First up, a study from Japan (Fujiwara et al., 2025) looked at over 4,400 older adults (average age 71.9) to see how employment and hobbies affect depressive symptoms. They split people into groups—like full-time workers with hobbies, part-timers without, or retirees with a knitting obsession—and measured their mood using the Geriatric Depression Scale. The results? Mind-blowing. People who paired any kind of work (full-time, part-time, whatever) with a hobby had way lower odds of feeling down compared to those who didn’t. The champs? Part-time workers with hobbies—they had the tiniest odds of depressive symptoms, like 77% lower than the “no job, no hobby” crowd. Full-time workers with hobbies weren’t far behind either.

What’s the magic here? Work gives you purpose and social connection, while hobbies—like gardening, painting, or even pickleball—bring joy, relaxation, and a break from the grind. Together, they’re a powerhouse against the blues. And this wasn’t just a fluke—researchers adjusted for age, health, and lifestyle, and the combo still shone. Imagine that: a little side gig plus a weekend watercolor session could keep your mind brighter as you age.

The Work-Life Win: Hobbies Make Your Job Feel Better

Then there’s a fresh take from Maigon Campbell-Nowlin (2024), who interviewed 15 working adults to dig into how hobbies play into work-life balance. Spoiler: they’re a big deal. People said hobbies—like hiking, baking, or playing guitar—didn’t just recharge them; they actually made them better at their jobs. How? Hobbies gave them a mental reset, boosting focus and energy for work. One person even said their photography hobby sharpened their problem-solving skills on the clock. And job satisfaction? Way up. Folks felt prouder of their work and happier showing up when they had something fun to unwind with after hours.

The kicker? Almost everyone saw more perks than downsides to hobbies. Sure, finding time can be tricky, but the payoff—less stress, more creativity, happier vibes—outweighed that by a mile. Campbell-Nowlin argues this isn’t just fluff; it’s a legit piece of the work-life puzzle that companies should cheer for.

Why You Should Jump In

These studies hit me hard because they’re not just numbers—they’re about us. The Japanese crew shows that even later in life, staying active with work and play keeps depression at bay. Campbell-Nowlin’s chats prove that no matter your age, hobbies can make your 9-to-5 feel less like a slog and more like something you’re good at. Together, they scream one thing: we need more than work to thrive. Hobbies aren’t a luxury—they’re a lifeline.

Think about it. When’s the last time you did something just because it made you smile? Not for a paycheck, not for Instagram or Facebook likes, but for you? Maybe it’s strumming a guitar, baking cookies, or kicking a soccer ball around. Doesn’t have to be fancy—just something that’s yours. The science says it’ll lighten your mood, sharpen your work game, and remind you life’s more than a to-do list.

Let’s Make It Happen

So here’s my plea: start small, but start now. Try that thing you’ve been curious about—dance lessons, gardening, birdwatching, whatever calls you. If you’re working, awesome—pair it with a hobby for max impact. Retired or cutting back? Even better—hobbies can fill your days with purpose. Fujiwara’s team says policymakers should fund campaigns to get us moving, and I’m with them. But don’t wait for a billboard—grab a paintbrush or a tennis racket today. Your brain, your job, and your soul will thank you.

References

• Fujiwara, T., et al. (2025). The combination of employment and hobbies lowers the odds ratio for depressive symptoms in older adults. Journal of Psychosomatic Research, 181, 111669. https://doi.org/10.1016/j.jpsychores.2025.111669

• Campbell-Nowlin, M. (2024). Exploring hobbies as a critical component of work-life balance: Perceptions of their influence on job satisfaction and job performance [Doctoral dissertation, Liberty University]. Digital Commons. https://digitalcommons.liberty.edu/doctoral/5913

  
  

DisclaimerThis is my take as a maternal mental health specialist, meant to inspire and inform—not professional advice. Your life’s unique, so find what fits you!