Creativity is incredibly good for your wellbeing.
Did you know, for example, that creativity has been proven to reduce stress, uplift your mood, lessen anxiety, increase self-esteem, boost confidence and promote relaxation?
There are also some benefits that are particularly useful for neurodivergent people. Engaging in creative activities releases endorphins, which reduce the blocks to dopamine that many neurodivergent people struggle with. Creativity improves focus and concentration, and supports balance and coordination. Creative activities can be incredibly valuable for processing thoughts and emotions – a lot of us neurodivergent folk don’t immediately understand how we’re feeling internally, and writing or doodling about it can help us make sense of it all, and then respond appropriately.
All in all, creativity is awesome.
As we come up to the busy summer holidays, it’s also a great way to support the whole family. With school educated children at home, parents trying to juggle all the things, the sensory nightmare of an intense heatwave, and regular disruption to routine, August can be a melting pot of dysregulation.
Here are five simple, accessible activities, suitable for all ages, that will help soothe everyone’s nervous systems, and allow for family connection or some much-needed alone time.
Bilateral Circles
Grab a piece of paper (the larger the better, but any size will do) and two crayons (or pastels, chalks… anything that will make colour).
Hold one drawing implement in each hand, and make circles by moving your hands in opposite directions.
Keep going for as long as you like. Experiment with moving your hands around the paper and in different directions.
This also works on the beach (use your fingers or stones to draw in the sand) or using chalk on a pavement.
Moving your hands independently uses both sides of your brain, building connections between the right and left hemispheres – this is great for communication and coordination skills. This type of activity is great for nervous system regulation and stress relief.
Follow the Pebble
Go out for a walk and collect some interesting pebbles, or leaves, or anything small that it is ok for you to take home! If you can’t get out and about, any small object you can find (like a bead, button or lego brick) will do.
Put a pebble (or item of choice) on a piece of paper, and push it with a pen or pencil.
Keep the tip of your pen(cil) in contact with the pebble, and follow it around the paper. You’ll end up with squiggly lines all over the place.
If you wish, you can look for places the lines intersect to form shapes, and colour, draw or write words inside these shapes.
This helps regulate your system because you’re not controlling the pen(cil), you’re just allowing yourself to go with the flow. Colouring or doodling as a next step is a great mindfulness activity.
Colour Hunt
For a specific amount of time or throughout your day, look for items of a particular colour. It can be your favourite colour, or one you choose at random.
You could draw, describe, photograph, or collect and collage the items.
This activity helps to anchor us in the present moment. A simpler version for when someone is dysregulated is to simply ask them to look around and name five things of a particular colour that they can see. That shifts the brain from problem-solving to observation, and gives the brain something specific to focus on, rather than spiralling.
Memory Collage
Over the whole summer, during a holiday or trip, or for any period of time you like, collect mementos. Tickets, photos, leaflets, found objects (pretty leaves, flowers, etc.) or anything interesting that you come across (as long as it’s safe and legal for you to take!).
At home, use these objects to create a collage of your summer.
For a simplified version, each evening, ask everyone to write down one word or draw a doodle to summarise the day. Collect them all, and turn them into a collaborative artwork.
This helps with processing the experience, helps everyone to share their feelings with each other, and creates a memory for you all to look back on.
Story Walk
Another great excuse to get outside if you can!
As you walk, notice objects and tell a story about them. You can do this by yourself, or invite each other person who is with you to take a turn.
Stories might start…
“This feather belonged to…”
“This stone has the power to…”
“This flower is home to…”
If you can’t get outside, make up stories about everyday objects around your home.
As well as sparking imagination, this encourages you to pause and really notice what’s around you.
None of this is about making something “good”.
We’re not here to make works of art. We’re just here to enjoy the process. It’s about noticing, imagining, playing and connecting. No one needs to sit still, no one needs to concentrate, there’s no possibility of mistakes or getting it wrong.
It’s about inviting freedom and safety. That’s where true regulation comes from.
About ht
Allegra Chapman is an author, creative coach and AuDHD dissident. Allegra is passionate about championing creatives who don’t fit the standard mould, and she founded Creative Fix to offer coaching and guidance to neurodivergent, disabled and chronically ill writers and artists. Her latest book, Divergent Creatives, a manifesto and guide for outside-the-box creativity, is out now. 30 Days of Tiny Creative Actions
If you want more creative support throughout the summer holidays, join her free 30 Days of Tiny Creative Actions.