How to Find New Hobbies in Parenthood
How new parents can engage in low-effort hobbies
with high-reward outcomes
Parenthood is such a joy, but can feel mentally and physically taxing leaving a lot less time to explore your own needs and desires. So much is put towards activities for your little ones, supporting their growth and development. When’s the last time you checked in on yours? Remember those pre-kid hobbies? Ohhh yeaaa it’s been a while since you’ve worked on that carpentry project or laced up your roller skates. You’ve swapped them out for a box of Crayons and swim lessons. Trust me, I’ve been there and depending on your season of parenthood, it can feel impossible to squeeze anything else in.
In January of 2025, I made a new years resolution to pick up a new hobby to cope with the cold winters of the East Coast. My cousin introduced me to rollerskating noting the benefits it’s had on her overall well-being. It has been such a fun way to take care of my health as a parent—it gets me moving, boosts my mood, and feels more like play than exercise. Even a quick skate clears my head and gives me energy. The best part? My daughter has started showing interest too, so it’s becoming something we can enjoy and learn together.
So as a fellow parent, I’m not here to tell you to add another thing that you “should be” doing. I'm actually here to take the load off and find sneaky ways to introduce a new low effort hobby.
1. The Mental Health Benefits of Hobbies for Parents
Stress Relief: I’m preaching to choir here, but parenthood can cause stress and anxiety in new and ever-changing ways. I’m not here to pathologize what is a natural part of process, but I also understand that there is a threshold of stress that anyone can hold before it starts to impact our mental health. The right hobby can provide a sense of relief, by increasing presence to the current moment, also called mindfulness. To be mindful, is to be present with one's body and emotions not focused on the past or the future.
Sense of Identity: As soon as our little ones enter the world we often become conditioned to prioritize their ever-changing needs. As parents we sometimes lose a sense of self in who we once were. We may feel disconnected from our bodies, interests, jobs, and peers. Engaging in a hobby can support in building a new sense of self.
Increased Happiness: Data has shown that the happiness of mothers is a key component to the behavioral outcomes of our children. Seems simple right? Well yea, but there are many factors that can limit the happiness that a mother can enjoy.
Connection with Others: Having a sense of belonging and community is a really important component of parenthood. If you don’t have a built-in community, hobbies can be a source of finding one. Either in-person or online, joining a group can provide a sense of structure, excitement, and quite honestly, adult connection that we sometimes lack in parenthood.
2. Why Low-Effort, High-Reward Hobbies Are Ideal for Busy Parents
Time Constraints:
I feel like I can read your mind saying “okay, but when do I have time to pick up a hobby!” I know I know, the intent here isn’t to add an additional thing to your to-do list (well kind of, but here me out). I completely understand the limited time most parents have to give to themselves, especially if you're in the early years. But this is where we get creative and check-in with any perfectionist parts of ourselves. In our pre-kid years we may have spent multiple hours a week jogging, crafting, cooking, skating, gaming or any other variation of hobbies. If you’re imagining that, I want you to pump the break! Let’s start with a simple definition of a hobby.
Hobby, noun: an activity done regularly in one's leisure time for pleasure.
It doesn’t say how long, how intense, or have a start and end date included. The key words here are regular and pleasure. Let’s reframe hobbies in parenthood to be imperfect and quite honestly, sometimes incomplete. The goal here is to experiences regular moments of pleasure. That’s it!
When I say “low-effort” I mean to lower the barrier of entry by choosing hobbies that are accessible and potentially fit within your routine already!
3. Examples of Low-Effort, High-Reward Hobbies for Parents
Creative Hobbies:
Coloring or Journaling: Easy, flexible, and creative outlets that can be done anywhere. Waiting for soccer practice to get out? Bring a journal or coloring book with you.
Juggling: My husband, picked up this one. It’s a great arm work out and my daughter loves to watch and learn.
Puzzle or lego building: Great for critical thinking and exercising our motor skills.
Physical Hobbies:
Walking or Light Stretching: Easy to incorporate into daily routines, boosts mood and energy. Taking kids on an evening walk is a great way to wind down for bed. It’s okay to make your hobby a family one! One to up it a notch, take a pair of binoculars to sight see.
Small Pot Gardening: Simple activities like watering plants, pruning, or growing herbs can offer a sense of achievement.
Mindful Hobbies:
Photograpy: A great way to get outdoors, exercise our creative brain and engage the little ones. It allows us to slow down and be present in the moment. Also great for on the go.
Listening to Podcasts or Audiobooks: A passive but rewarding activity to unwind while still learning or relaxing. This one is great to layer into a morning routine or while feeding or pumping.
Social Hobbies with other parents:
Virtual Book Clubs or Online Groups: Easy ways to connect with others without the need for in-person meetings.
Cooking or Baking Groups: Low-pressure virtual meetups to share quick and simple recipes.
4. How to Make Time for Hobbies as a Parent
Start with microchanges: Start with just 10-15 minutes a day. There’s no rush here, no one’s grading your hobby.
Activity Scaffolding: Layer a hobby on top of a task that you have to do. For example, listen to an audiobook while cooking or watch a film while folding laundry.
Create a “Me Time” Routine: Incorporating hobbies like listening to a podcast or audiobook during daily self-care practices like brushing our teeth or stretching.
Get Support from Friends or Family: Ask a partner, friend or family member for a small window of time to engage in a hobby. Your partner or another friends with children can alternate mornings on the weekends. You can also join a parent class such as mommy and me yoga. I saw a “dad’s and jazz” music session that blew my mind lol.
Engage the kids in your hobby: It’s okay to choose an activity of your interest and include the kids. Every activity doesn’t need to be something interesting for your kid, it’s okay for them to learn something new and more importantly witness your joy.
Swap Scrolling for a hobby development: If you have 1.5 hours of screen time scrolling (guilty!) , try swapping it out for hobby time. You can use coloring apps on your phone or record a poem in your notes.
Parenthood can feel all-consuming, but even small moments spent on simple, rewarding hobbies can bring calm, joy, and a renewed sense of self. Whether it’s journaling, a short walk, or tending to a plant, doing something just for you supports your well-being and models the importance of balance for your family. Your care matters—and low-effort hobbies are a powerful way to thrive
If you’re a parent residing in California and are feeling overwhelmed, anxious, or experiencing symptoms of postpartum depression, you don’t have to go through it alone. I offer compassionate, culturally competent therapy services designed to support you through this challenging time. Your well-being matters, and taking the first step toward professional support is an act of strength. Contact me for a free consultation, and let’s work together on your journey to wellness.