--- title: What is mindful colouring and how can it benefit your mental health? description: Formal mindfulness practice has incredible benefits, allowing you to slow down and create some quiet space to check in with your mental health. However, this can be easier said than done. A great way to keep up your practice, is to integrate some informal mindfulness activities. image: https://blog.smilingmind.com.au/hubfs/image-from-rawpixel-id-31190-jpeg.jpg --- [Back to smilingmind.com.au](https://www.smilingmind.com.au/) [![](https://blog.smilingmind.com.au/hubfs/SM_BlogLogo_black.svg)](https://blog.smilingmind.com.au) [Login/Sign up](https://app.smilingmind.com.au/?_ga=2.99144346.505229074.1559522319-1047861382.1534989894) - Mindfulness - [Meditation](https://blog.smilingmind.com.au/tag/meditation) - [Informal mindfulness](https://blog.smilingmind.com.au/tag/informal-mindfulness) - [Mindful eating](https://blog.smilingmind.com.au/tag/mindful-eating) - [Self care](https://blog.smilingmind.com.au/tag/self-care) - [Tips & Tricks](https://blog.smilingmind.com.au/tag/tips-tricks) - At Home - [Children](https://blog.smilingmind.com.au/tag/children) - [Parents](https://blog.smilingmind.com.au/tag/parents) - [Family](https://blog.smilingmind.com.au/tag/family) - In Schools - [Students](https://blog.smilingmind.com.au/tag/students) - [Teachers](https://blog.smilingmind.com.au/tag/teachers) - [Schools](https://blog.smilingmind.com.au/tag/schools) - At Work - [Workplace](https://blog.smilingmind.com.au/tag/workplace) - [Business](https://blog.smilingmind.com.au/tag/business) - Mental Health - [Anxiety](https://blog.smilingmind.com.au/tag/anxiety) - [COVID19](https://blog.smilingmind.com.au/tag/covid19) - [Mental Health](https://blog.smilingmind.com.au/tag/mental-health) - [News](https://blog.smilingmind.com.au/tag/media-release) # What is mindful colouring and how can it benefit your mental health? ![Georgie Vinson](https://blog.smilingmind.com.au/hubfs/Screen%20Shot%202019-07-18%20at%209.43.40%20am.png) by [Georgie Vinson](https://blog.smilingmind.com.au/author/georgie-vinson) ![image-from-rawpixel-id-31190-jpeg](https://blog.smilingmind.com.au/hubfs/image-from-rawpixel-id-31190-jpeg.jpg) October 24, 2019 ### Formal mindfulness practice has incredible benefits, allowing you to slow down and create some quiet space to check in with your mental health. However, this can be easier said than done. A great way to keep up your practice, is to integrate some **informal mindfulness** activities. With **informal** mindfulness practice, you bring the same kind of improved attention that you might get from formal practice, to everyday situations. This involves directing your full and non-judgemental attention to the activity you’re undertaking at a particular moment – such as colouring! ![image-from-rawpixel-id-295928-jpeg](https://blog.smilingmind.com.au/hs-fs/hubfs/image-from-rawpixel-id-295928-jpeg.jpg?width=1200&name=image-from-rawpixel-id-295928-jpeg.jpg) # What is mindful colouring? Mindful colouring is about bringing our awareness into the present moment by consciously focusing on colour and design. Instead of the formal practice of focussing on the breath, you bring your focus to the weight of the pencil in your hand, the shade of colours on your paper, and the feelings you experience throughout. We simply pay attention with curiosity, openness and acceptance, to what is happening in the present moment: the coloured pencil in our hand, and the paper sitting in front of us. This process is similar to meditation, we let go of any thoughts about the past or the future - we bring our focus and awareness toward the present activity.  # The research A [recent study](https://www.tandfonline.com/doi/abs/10.1080/07421656.2019.1645498?scroll=top&needAccess=true&journalCode=uart20) conducted by the University of the West of England looked into the benefits of colouring on the mind. The volunteers were asked to either spend 20 minutes reading, or 20 minutes colouring in, and then answer questions to indicate their mood and mindfulness. The research showed that, compared to reading, colouring reduced higher levels of anxiety, and greater improved mindfulness! > ### Mindful colouring has been shown to: > > - Reduce anxiety and stress > - Improve sleep > - Improve focus > - Improve vision and motor skills ![image-from-rawpixel-id-26562-jpeg](https://blog.smilingmind.com.au/hs-fs/hubfs/image-from-rawpixel-id-26562-jpeg.jpg?width=1200&name=image-from-rawpixel-id-26562-jpeg.jpg) # Staying mindful: Unfortunately, setting aside time to colour a picture isn’t enough to reap the benefits, it’s important that you consciously practice mindfulness throughout the activity. This means allowing your thoughts, judgements, opinions and preferences to exist exactly as they are, simply observing them with compassion, awareness and non-judgement… and then bringing your awareness back to your colouring. The shades…. the tones… the weight of the pencil in your hand... To help get you started, we suggest writing down the following mindful colouring prompts, and keeping them close by to refer back to when you feel your mind straying from the present. - “In this moment, I am colouring in.” - “It does not need to be perfect, it is my self-expression.” - “I am choosing \[colour\] to use on all the \[shape\]s in the picture.” - “I am stepping away from technology, and feeling the sensations of this tactile activity.” - “I notice that the \[colour\] shades make me feel \[emotion\].” ![image-from-rawpixel-id-592762-jpeg](https://blog.smilingmind.com.au/hs-fs/hubfs/image-from-rawpixel-id-592762-jpeg.jpg?width=1200&name=image-from-rawpixel-id-592762-jpeg.jpg) Be mindful of judgements on yourself and your piece of art. Your colour choices and finished product should never be viewed as ‘bad’. There is no right or wrong way to mindfully colour, it is about self expression.   ## Ready to give it a go? [Download this!](https://blog.smilingmind.com.au/hubfs/SM_MindfulColouring.pdf) ![Georgie Vinson](https://blog.smilingmind.com.au/hubfs/Screen%20Shot%202019-07-18%20at%209.43.40%20am.png) ### Written by [Georgie Vinson](https://blog.smilingmind.com.au/author/georgie-vinson) ### SIMILAR POSTS [![adult brainstorming](https://blog.smilingmind.com.au/hubfs/adult%20brainstorming.jpg)](https://blog.smilingmind.com.au/3-ways-being-mindful-at-work-makes-me-a-better-leader) #### [3 ways being mindful at work makes me a better leader](https://blog.smilingmind.com.au/3-ways-being-mindful-at-work-makes-me-a-better-leader) [Workplace](https://blog.smilingmind.com.au/tag/workplace), [Tips & Tricks](https://blog.smilingmind.com.au/tag/tips-tricks), [Business](https://blog.smilingmind.com.au/tag/business) 3 minute read [![](https://blog.smilingmind.com.au/hubfs/SM_ImpactMeasurementMockup72ppi.jpg)](https://blog.smilingmind.com.au/checking-in-on-your-wellbeing-) #### [Checking in on your wellbeing…](https://blog.smilingmind.com.au/checking-in-on-your-wellbeing-) [Mindfulness](https://blog.smilingmind.com.au/tag/mindfulness) 3 minute read [![image-from-rawpixel-id-99906-jpeg](https://blog.smilingmind.com.au/hubfs/image-from-rawpixel-id-99906-jpeg.jpg)](https://blog.smilingmind.com.au/why-mindfulness-is-a-journey-not-a-destination) #### [Why mindfulness is a journey, not a destination](https://blog.smilingmind.com.au/why-mindfulness-is-a-journey-not-a-destination) [Teachers](https://blog.smilingmind.com.au/tag/teachers), [Schools](https://blog.smilingmind.com.au/tag/schools) 3 minute read [![](https://blog.smilingmind.com.au/hubfs/Kate%20p%204.png)](https://blog.smilingmind.com.au/5-minutes-with-artist-kate-pullen) #### [5 Minutes with Artist, Kate Pullen](https://blog.smilingmind.com.au/5-minutes-with-artist-kate-pullen) 3 minute read [![What is the Mental Load? Signs you’re carrying too much, and what to do about it](https://blog.smilingmind.com.au/hubfs/iStock-1319763211.jpg)](https://blog.smilingmind.com.au/what-is-the-mental-load-signs-youre-carrying-too-much-and-what-to-do-about-it) Family, Parents, Self care, Mindfulness, Mental Fitness 10 minute read ### [What is the Mental Load? Signs you’re carrying too much, and what to do about it](https://blog.smilingmind.com.au/what-is-the-mental-load-signs-youre-carrying-too-much-and-what-to-do-about-it) by Smiling Mind ## Latest [![What is the Mental Load? Signs you’re carrying too much, and what to do about it](https://blog.smilingmind.com.au/hubfs/iStock-1319763211.jpg)](https://blog.smilingmind.com.au/what-is-the-mental-load-signs-youre-carrying-too-much-and-what-to-do-about-it) ### [What is the Mental Load? Signs you’re carrying too much, and what to do about it](https://blog.smilingmind.com.au/what-is-the-mental-load-signs-youre-carrying-too-much-and-what-to-do-about-it) If you’re a parent or caregiver, you probably know the feeling: your brain feels full of tasks that somehow keep multipl... Family, Parents, Self care, Mindfulness, Mental Fitness 10 minute read [![The Wellbeing Shifts I Hope to See in 2026](https://blog.smilingmind.com.au/hubfs/iStock-1498908506.jpg)](https://blog.smilingmind.com.au/five-wellbeing-trends-to-watch-in-2026) ### [The Wellbeing Shifts I Hope to See in 2026](https://blog.smilingmind.com.au/five-wellbeing-trends-to-watch-in-2026) We’ve made real progress in reducing stigma around mental health. But too often, we still wait until something is broken... Family, Schools, Mental Fitness 5 minute read [![Raising mentally fit kids in a digital world](https://blog.smilingmind.com.au/hubfs/iStock-1368247217.jpg)](https://blog.smilingmind.com.au/raising-mentally-fit-kids-in-a-digital-world) ### [Raising mentally fit kids in a digital world](https://blog.smilingmind.com.au/raising-mentally-fit-kids-in-a-digital-world) Practical tips to support children’s mental wellbeing and build better screen habits, without the daily battles. Tips & Tricks, Children, Family, Parents, Mental Fitness 10 minute read [![How to tell if it's stress or anxiety, and what to do about it](https://blog.smilingmind.com.au/hubfs/iStock-1135957638.jpg)](https://blog.smilingmind.com.au/overwhelmed-and-on-a-deadline-how-to-tell-if-its-stress-or-anxiety-and-what-to-do-about-it) ### [How to tell if it's stress or anxiety, and what to do about it](https://blog.smilingmind.com.au/overwhelmed-and-on-a-deadline-how-to-tell-if-its-stress-or-anxiety-and-what-to-do-about-it) You're staring at a long to-do list, the clock is ticking, and suddenly you can’t remember your email password. Is this ... Mindfulness 7 minute read [View more](https://blog.smilingmind.com.au/all) ## At home [![Raising mentally fit kids in a digital world](https://blog.smilingmind.com.au/hubfs/iStock-1368247217.jpg)](https://blog.smilingmind.com.au/raising-mentally-fit-kids-in-a-digital-world) ### [Raising mentally fit kids in a digital world](https://blog.smilingmind.com.au/raising-mentally-fit-kids-in-a-digital-world) Practical tips to support children’s mental wellbeing and build better screen habits, without the daily battles. Tips & Tricks, Children, Family, Parents, Mental Fitness 10 minute read [![How can we better support caregivers and the children in their care?](https://blog.smilingmind.com.au/hubfs/iStock-1307370020.jpg)](https://blog.smilingmind.com.au/how-can-we-better-support-caregivers-and-the-children-in-their-care) ### [How can we better support caregivers and the children in their care?](https://blog.smilingmind.com.au/how-can-we-better-support-caregivers-and-the-children-in-their-care) Each year Smiling Mind checks in on the wellbeing of Australians through our State of Mind survey. The 2024 report focus... Children, Family, Parents, Mental Fitness 7 minute read [![Empowering Generations: A Bold Partnership to Transform Mental Health for Australia’s Women and Girls](https://blog.smilingmind.com.au/hubfs/Collection%20Resilient%20Families%20Parents%20.jpg)](https://blog.smilingmind.com.au/empowering-generations-a-bold-partnership-to-transform-mental-health-for-australias-women-and-girls) ### [Empowering Generations: A Bold Partnership to Transform Mental Health for Australia’s Women and Girls](https://blog.smilingmind.com.au/empowering-generations-a-bold-partnership-to-transform-mental-health-for-australias-women-and-girls) Creating generational change in mental health for Australia’s young girls and women is the driving force behind a new 3-... Children, Family, Parents, Mental Fitness 3 minute read [View more](https://blog.smilingmind.com.au/tag/children) ## At Work [![The Small Business Owner’s Survival Guide: Prioritising Mental Health in 2025](https://blog.smilingmind.com.au/hubfs/iStock-2154297863.jpg)](https://blog.smilingmind.com.au/the-small-business-owners-survival-guide-prioritising-mental-health-in-2025) ### [The Small Business Owner’s Survival Guide: Prioritising Mental Health in 2025](https://blog.smilingmind.com.au/the-small-business-owners-survival-guide-prioritising-mental-health-in-2025) Running a small business can be challenging—you're the strategist, the problem-solver, the cheerleader, and everything i... Workplace, Tips & Tricks, Business, Self care, Mental Fitness 11 minute read [![Navigating Peak Season Stress with Business Mental Fitness](https://blog.smilingmind.com.au/hubfs/iStock-2160502739.jpg)](https://blog.smilingmind.com.au/navigating-peak-season-stress-with-business-mental-fitness) ### [Navigating Peak Season Stress with Business Mental Fitness](https://blog.smilingmind.com.au/navigating-peak-season-stress-with-business-mental-fitness) Running a business is no easy feat, and the current economic uncertainty adds another layer of complexity. To support bu... Workplace, Business, Mental Fitness 5 minute read [![Mental Health in the Workplace: Why it Matters, with Mental Fitness Tips for SMEs](https://blog.smilingmind.com.au/hubfs/iStock-1317277259%20(1).jpg)](https://blog.smilingmind.com.au/mental-health-in-the-workplace-why-it-matters-with-mental-fitness-tips-for-smes) ### [Mental Health in the Workplace: Why it Matters, with Mental Fitness Tips for SMEs](https://blog.smilingmind.com.au/mental-health-in-the-workplace-why-it-matters-with-mental-fitness-tips-for-smes) Did you know that one in three small and medium sized business owners identify mental health as their top concern? It's ... Workplace, Business, Meditation 14 minute read [View more](https://blog.smilingmind.com.au/tag/workplace) ## At school [![The Wellbeing Shifts I Hope to See in 2026](https://blog.smilingmind.com.au/hubfs/iStock-1498908506.jpg)](https://blog.smilingmind.com.au/five-wellbeing-trends-to-watch-in-2026) ### [The Wellbeing Shifts I Hope to See in 2026](https://blog.smilingmind.com.au/five-wellbeing-trends-to-watch-in-2026) We’ve made real progress in reducing stigma around mental health. But too often, we still wait until something is broken... Family, Schools, Mental Fitness 5 minute read [![How to Encourage Friendships in the Classroom: A Guide for Teachers](https://blog.smilingmind.com.au/hubfs/iStock-907283180.jpg)](https://blog.smilingmind.com.au/how-to-encourage-friendships-in-the-classroom-a-guide-for-teachers) ### [How to Encourage Friendships in the Classroom: A Guide for Teachers](https://blog.smilingmind.com.au/how-to-encourage-friendships-in-the-classroom-a-guide-for-teachers) Healthy friendships are fundamental to a child’s emotional and social learning in school, but they don't always come eas... Tips & Tricks, Teachers, Students, Schools 9 minute read [![Why a ‘Blended’ Approach to Social and Emotional Learning in Schools Can Create Greater Impact](https://blog.smilingmind.com.au/hubfs/Schools%20program%20impact%20article.png)](https://blog.smilingmind.com.au/impact-of-a-blended-approach-to-social-and-emotional-learning) ### [Why a ‘Blended’ Approach to Social and Emotional Learning in Schools Can Create Greater Impact](https://blog.smilingmind.com.au/impact-of-a-blended-approach-to-social-and-emotional-learning) Schools, and the educators that work within them, are in a unique and influential position. They have the ability to cre... Children, Schools 18 minute read [View more](https://blog.smilingmind.com.au/tag/schools) ## News [![](https://blog.smilingmind.com.au/hubfs/youth%20social%20media%20ban.png)](https://blog.smilingmind.com.au/youth-social-media-ban) ### ["A social media band-aid won’t stick": Smiling Mind's take on Australia's Proposed Under 16 Social Media Ban](https://blog.smilingmind.com.au/youth-social-media-ban) The ban to prevent Australian children under 16 from accessing social media is filled with great intentions. However exp... Parents, Mental Health, Media release, Mental Fitness 4 minute read [![Children’s mental health the losers of this year’s budget](https://blog.smilingmind.com.au/hubfs/childrens%20mental%20health.png)](https://blog.smilingmind.com.au/childrens-mental-health-the-losers-of-this-years-budget) ### [Children’s mental health the losers of this year’s budget](https://blog.smilingmind.com.au/childrens-mental-health-the-losers-of-this-years-budget) The 2025 Federal Budget has failed our children, according to Australia’s leading children’s mental health not-for-profi... Mental Health, Media release 3 minute read [![Don’t forget Our Kids this budget, Prime Minister](https://blog.smilingmind.com.au/hubfs/210506_SmilingMind_WaitaraPrimary_PaulMcMillan-014_Edit.jpg)](https://blog.smilingmind.com.au/dont-forget-our-kids-this-budget-prime-minister) ### [Don’t forget Our Kids this budget, Prime Minister](https://blog.smilingmind.com.au/dont-forget-our-kids-this-budget-prime-minister) Tomorrow’s budget announcement will be an important reflection of what we care about as a nation. There’s an opportunity... Children, Family, Mental Health, Media release 3 minute read [View more](https://blog.smilingmind.com.au/tag/media-release) © 2026 Smiling Mind - [Privacy & Terms](https://www.smilingmind.com.au/privacy-and-terms) We recognise and pay respect to Aboriginal and Torres Strait Islander Peoples, their ancestors, the Elders past, present and future from the different First Nations across this country. We acknowledge the importance of connection to land, culture, spirituality, ancestry, family and community for the wellbeing of all Aboriginal and Torres Strait Islander children and their families. ### Info - [Home](https://www.smilingmind.com.au/) - [Mindfulness](https://www.smilingmind.com.au/what-is-mindfulness) - [Education](https://www.smilingmind.com.au/education) - [Workplace](https://www.smilingmind.com.au/mindfulness-workplace) - [Our free app](https://www.smilingmind.com.au/smiling-mind-app) - [Blog](https://blog.smilingmind.com.au/) - [FAQs](https://www.smilingmind.com.au/contact-us#our-faq) ### About - [About us](https://www.smilingmind.com.au/about-us) - [Our Team](https://www.smilingmind.com.au/about-us#anchor-our-team) - [Our Board](https://www.smilingmind.com.au/about-us#anchor-our-board) ### Action - [Contact](https://www.smilingmind.com.au/contact-us) - [Donate](https://shoutforgood.com/embed/lightbox?version=latest&client_token=dc092e09-150a-4a06-93de-14a387bffccc&custom_css=https://s3-ap-southeast-2.amazonaws.com/smgeneral/media/shout-donate-form.css&uid=d375e26da7&logLevel=error&xcomponent=1) - [give](https://www.smilingmind.com.au/support-us) - [shop](https://smilingmind.org.au/) - - - -