In today’s fast-paced world, finding a moment of calm can be challenging. Mindful doodling, is a form of line drawing that combines the simplicity of doodling with present-moment awareness. It is a great activity for journalers because it o ffers a creative and therapeutic way to achieve calmness and clarity. This creative practice, which involves drawing intricate patterns and designs in your journal, not only fosters relaxation but also enhances creativity and mental well-being.

What is Mindful Doodling?

Mindful Doodling, sometimes referred to as Zen Doodling, is a method of combining abstract shapes with structured patterns to create intricate, one-of-a-kind designs. It is believed that by focusing on drawing repetitive and deliberate lines and shapes on a blank piece of paper, doodlers can enter a relaxed state of mind. What makes Mindful Doodling so appealing to journalers is that it creates a feeling of having journaled, even when it feels like there is nothing to write about.  Instead of doing a free-write, journalers can set an intention in their mind or write it at the top of their blank journal page. Then they simply settle in and start drawing random lines and patterns and see where the doodling takes them. What is great about Mindful Doodling is that it’s quite a private way to draw what’s on your mind without having to worry about someone reading what you have written. Your lines may not look like words, but they are still a unique expression of what you were feeling at that moment. 

In addition to the satisfied feeling of having completed a page in your journal, there are some additional benefits to picking up a pen and doing some Mindful Doodling. 

Stress Reduction and Relaxation. One of the primary benefits of Mindful Doodling is that it can ease stress and encourage relaxation. The repetitive nature of doodling invites a state of mindfulness, similar to traditional meditation practices where you step fully into the present moment and focus on what’s in front of you. As your attention flows to drawing each line and shape, your mind is drawn away from from past and future worries, allowing you to experience a sense of inner peace. 

Deeper Concentration and Enhanced Focus. Mindful Doodling requires attention to detail and concentration. As you engage in this practice, you train your brain to focus on the present moment. This heightened state of awareness can enhance your ability to concentrate in other areas of life. Regularly practicing Mindful Doodling in your journal can improve important brain functions such as memory consolidation and retention, creative problem-solving, and effective decision-making skills.

Boosted Creativity. Engaging in Mindful Doodling can unleash your creative potential. The freedom to create unique patterns without the pressure of producing “perfect” art allows you to explore new ideas and concepts in your journal. The non-judgmental nature of Mindful Doodling encourages experimentation and innovation, leading to a richer creative process.

Emotional Release and Self-Expression. Art has long been used as a form of therapy, and Mindful Doodling is no exception. This practice provides a safe and non-verbal outlet for expressing emotions. The act of drawing can help you process and release feelings of anger, sadness, or anxiety. Taking some time to look at and reflect on your Mindful Doodling can also increase self-awareness, as you spot patterns and notice designs that give enigmatic life to your inner thoughts and feelings.

Accessibility, Affordability and Portability. Mindful Doodling is an accessible and cost-effective therapeutic art activity. All you need is a pen and paper, making it a self-care ritual that can be done anywhere and at any time. There is no need for expensive materials or previous artistic experience! And there is no wrong way to do your doodles. There is only “your way!” 

Here’s How to Get Started with Mindful Doodling

Gather Your Materials: All you need is a blank page in your journal sheet and a pen, marker, or coloured pencil. Gel pens and fineliners are great for doing Mindful Doodles because they make precise lines giving you a great range of shapes and patterns. 

Find a Quiet Space:Choose a peaceful environment where you can focus without distractions. Your journaling studio is a good place to work, but the beauty of Mindful Doodling is that you can do it almost anywhere (like on a park bench or in a cafe). 

Start with Basic Patterns: Begin by drawing simple shapes and patterns such as lines, dots, and circles. Gradually, combine these elements to create more complex designs.

Focus on the Process: Concentrate on the act of drawing rather than the final product. Allow your mind to relax and let your hand move freely.

Practice Regularly: Set aside time each day or week for Mindful Doodling in your journal. Consistency will help you experience the full benefits of this practice.

Mindful Doodling is an enjoyable way to meditate, ease stress, and boost creativity. This simple self-care journaling practice can improve mental well-being, enhance emotional health, and boost cognitive function. Whether you’re seeking a way to relax or looking to get in touch with your natural creative abilities, Mindful Doodling in your notebook clears a path to inner peace and artistic expression. So, open your journal, pick up a pen, marker or crayon, and let the calming practice of Mindful Doodling become one of your new favourite self-care journaling rituals.

Journaling Prompt: When you were a child, did you like to draw and doodle? Describe some of your favourite things to draw when you were a kid. How did drawing make you feel?