A client recently expressed feeling unable to enjoy any personal time after months of consistent overtime. I recommended scheduling short, intentional breaks—such as 30, 40, or 50-minute sessions, or up to two hours per week—for activities that promote joy or a sense of calm. I also advised avoiding activities that contribute to stress, anxiety, or dissatisfaction.

Here are some suggestions of activities that you can do in your free time that spark joy.

Creative Outlets

  • Drawing, painting, or coloring
  • Playing a musical instrument
  • Writing (journaling, poetry, short stories)
  • DIY or craft projects
  • Photography

Physical Activities

  • Walking or hiking in nature
  • Yoga or stretching
  • Dancing
  • Swimming
  • Light home workouts

Mindfulness & Relaxation

  • Meditation or deep breathing exercises
  • Listening to calming music or nature sounds
  • Aromatherapy or lighting a candle
  • Taking a warm bath
  • Practicing gratitude or mindfulness journaling

Leisure & Entertainment

  • Reading a book or listening to an audiobook
  • Watching a favorite movie or series (in moderation)
  • Playing a relaxing video or board game
  • Visiting a museum or gallery
  • Stargazing or cloud watching

Social & Connection

  • Having a meaningful conversation with a friend
  • Attending a community event or club
  • Volunteering for a cause you care about
  • Spending quality time with pets or family

Digital Detox Activities

  • Going tech-free for a set period
  • Exploring a new hobby offline
  • Gardening or tending to houseplants
  • Cooking or baking something

Do you like to recharge through solitude, reflection and low stimulation environments? You might be an introvert. No worries. We’ve got you covered with these suggestions of activities.

Quiet Creative Pursuits

  • Journaling or creative writing
  • Sketching, painting, or digital art
  • Crafting (e.g., knitting, origami, model building)
  • Photography (especially nature or still life)
  • Learning an instrument solo (like piano or guitar)

Mindful & Reflective Activities

  • Meditation or breathwork
  • Reading fiction, non-fiction, or poetry
  • Listening to music or ambient soundscapes
  • Practicing gratitude or mindfulness journaling
  • Walking in nature or quiet neighborhoods

Solo Learning & Exploration

  • Taking online courses (e.g., art, coding, languages)
  • Exploring documentaries or educational YouTube channels
  • Visiting museums or galleries during off-peak hours
  • Stargazing or birdwatching
  • Exploring new hobbies like calligraphy or puzzle-solving

Low-Key Enjoyment

  • Watching films or series with thoughtful or artistic themes
  • Cooking or baking something new
  • Gardening or tending to houseplants
  • Organizing or decorating a personal space
  • Listening to audiobooks or podcasts

If you are an ambivert (you like moments of solitude but you also get recharged in specific social settings, then, try some activities from each list.

If you just want stress relieving activities, hear are a few more suggestions and notice that there is some overlap with the other two lists.  Also digital detoxing or going untethered for these specific times suggested above, also count.

Here’s a list of stress-relieving activities tailored for introverts, focusing on calm, restorative experiences that can be done solo or in quiet environments:

🌿 Mindfulness & Relaxation

  • Guided meditation (via apps like Calm or Insight Timer)
  • Deep breathing exercises (e.g., box breathing or 4-7-8 technique)
  • Progressive muscle relaxation
  • Aromatherapy with essential oils like lavender or eucalyptus
  • Taking a warm bath with calming music or a book

📚 Quiet Escapes

  • Reading fiction or poetry that transports you
  • Listening to audiobooks with soothing narration
  • Watching nature documentaries or slow TV (like train journeys or aquarium cams)
  • Journaling to process thoughts and emotions
  • Writing letters to yourself or loved ones (even if unsent)

🌳 Nature & Movement

  • Walking in a quiet park, garden, or beach
  • Sitting under a tree or near water with no agenda
  • Tending to plants or creating a small indoor garden
  • Practicing gentle yoga or tai chi at home
  • Stretching while listening to ambient music

🎨 Creative Flow

  • Coloring in adult coloring books
  • Sketching or painting without pressure to “create something good”
  • Playing a musical instrument softly or improvisationally
  • Crafting (e.g., origami, knitting, or simple DIY projects)
  • Creating a vision board or mood collage

🧘 Digital Detox & Stillness

  • Unplugging from screens for 30–60 minutes
  • Sitting in silence with a cup of tea or coffee
  • Watching the sunrise or sunset
  • Cloud watching or stargazing
  • Listening to calming soundscapes (rain, forest, ocean)

Lastly, in our society, we are often rewarded for how jam packed our schedule is with busy activities and/or how stressed we are.  You can be more productive when you add time to relax or destress. It’s part how mindful and intentional activities can increase your creativity on the job (aka problem solving).  That is your key to allowing yourself not to dismiss or ignore the benefits of free time activities. Let me know in the comments if you have felt this way before and if you utilized any of these suggestions with benefit.