Benefits of Coloring for Kids and Adults – What Experts Say

“How can coloring benefit both kids and adults when it comes to stress relief or mindfulness?”

Here is what 4 thought leaders had to say.

Coloring Books: My Unexpected Anxiety Cure

When my anxiety hit its peak during the pandemic lockdowns, I ended up instinctively stealing my niece’s coloring books during a family visit. Within twenty minutes of coloring, my racing thoughts finally calmed down—for the first time in weeks, honestly.

That accidental discovery turned into a daily ritual. I colored for 15 minutes each morning while my coffee brewed, then again before bed.

These little pockets of calm became anchors for my day. According to my fitness tracker, they measurably reduced my stress and even helped me sleep better.

So, what’s going on in the brain? Coloring occupies the amygdala—basically our fear center—with a creative but structured task.

It demands just enough focus to interrupt those anxious thought loops, but it doesn’t ask for complex problem-solving. For both kids and adults, psychologists call this “flow state.”

Time slows down, and the mind gets this rare balance between being engaged and relaxed. In a world buzzing with notifications, that feels like a small miracle.

Coloring isn’t just about staying within the lines. It’s about drawing boundaries in a mental landscape that can get chaotic fast.

I’ve found it helps to keep coloring supplies out in the open, especially where stress tends to hit—like work desks, bedside tables, or even the living room. Pick patterns that match your mood: simpler ones when anxiety’s high, and more intricate designs when you’re craving deeper focus.

Try to approach it as a process, not a quest for the perfect finished page. That mindset shift makes all the difference, at least for me.

Joe Hawtin, Owner, Marin County Visitor

Coloring: Therapeutic Sanctuary for All Ages

Coloring is often considered a simple pastime, but its benefits for emotional and mental well-being are surprisingly profound—for both children and adults. Within early childhood classrooms, we often see how coloring becomes a quiet, therapeutic moment in a child’s day. It offers them a chance to slow down, focus their attention, and engage in creative self-expression. Through color, line, and repetition, children can explore emotions they might not yet have words for. It also builds patience, persistence, and fine motor control—all while offering a calm, screen-free activity that supports emotional regulation.

From a child psychology perspective, coloring provides children with a sense of autonomy and safety—there’s no right or wrong, just freedom to create. That safe space to “just be” can be incredibly grounding in an otherwise overstimulating world.

Interestingly, many of these benefits carry over into adulthood, particularly for caregivers, educators, and parents who are often navigating high levels of daily stress. For adults, engaging in a coloring activity—whether it’s helping a child fill in shapes or spending a few mindful minutes on a page themselves—can promote mindfulness, reduce anxiety, and provide mental clarity. The repetitive motion and focus required for coloring gently encourages the brain to shift away from worry or multitasking and settle into the present moment.

Whether you’re five or fifty, the act of coloring offers a rare opportunity: to pause, breathe, and reconnect with yourself—one stroke at a time.

Anjum Sultana, RCM, Klay Preschools & Daycare

Mindfulness in Every Stroke

As a micro-mindfulness coach, I believe calm isn’t something you chase. It’s something you practice, moment by moment.

Coloring is one of those simple micro-mindfulness practice you can do anywhere.

No special tools, no ideal setting. Whether it’s five minutes after work or a quiet morning moment with your child, coloring helps you reset without needing a full routine.

One mindful stroke at a time, coloring teaches us how to slow down, listen in, and be where our feet are. From the texture of the paper to the sound of the pencil, coloring gently pulls you into your body. This gentle shift into sensory awareness is at the core of micro-mindfulness. And no matter your age, that’s the true essence of being mindful.

Denise Pyles, Micro-Mindfulness Coach, Micro-Mindfulness GPS

Simple Coloring Ritual Resets Mind

Coloring has been surprisingly effective for both kids and adults when it comes to stress relief and mindfulness. I’ve seen how it helps children focus their energy and calm their minds, especially when they’re feeling overwhelmed or anxious. For adults, coloring creates a simple, meditative activity that encourages being present in the moment without distractions. I personally use coloring during busy workdays to clear my mind and reduce tension—it’s a way to unplug without needing technology or complicated techniques. The repetitive motion and focus on colors help slow down racing thoughts and foster creativity. What makes coloring so accessible is that it doesn’t require any special skills, making it an easy tool for mindfulness and stress relief across all ages. It’s a small habit that offers a surprisingly big mental reset.