You Need a Hobby: Burnout Research Proves It
Turns out I'm terrible at singing and even brain surgeons need to play
Welcome to The Psychology of Thriving at Work! This publication is dedicated to enhancing your career well-being and satisfaction with science-based tips and career coaching tools. The gal behind the pen is Lydia Fogo Johnson, MS, ACC, a holistic career coach, organizational psychology consultant, neurospicy mom, and matrescence expert. Subscribe for free to receive articles in your inbox, or upgrade for premium benefits.
For years, I’ve given what has sometimes been seen as unconventional advice:
If you’re experiencing burnout at work, you need a hobby.
My reasoning?
My career coaching clients who are burnt out almost unanimously complain about “caring too much about what happens at work.” One of my many approaches to solving this is encouraging them to care more about things that aren’t at work.
And no, I’m not talking about being more productive on the homefront or being an even better mom (you’re already a really freaking great one!).
I’m talking about spending more time doing something you enjoy just for enjoyment’s sake— something utterly “unproductive” by societal standards. Something you might be absolutely terrible at.
Take me: Last month, I finally followed through with a life goal of mine— Take singing lessons. I can now promise you with utter certainty: I am terrible at singing! But I don’t care because I still think it’s wildly fun. It’s something I just do for me!
As it turns out, my hunch was right: Recent research confirms that having hobbies is not only related to increased fulfillment and engagement at work but also is associated with lower levels of burnout.
A recent study done with thousands of US-based physicians found that physicians who have hobbies are happier with their careers, more satisfied with their career choices, and experience less stress and burnout (Yan et al., 2023).
While all hobbies seemed helpful— in fact, the more hobbies, the merrier the doctor— hobbies centered around social activities were especially beneficial. In contrast, those whose main hobby was listening to music or watching TV experienced less positive impacts.
And for all of you who are freaking out right now about your calendar, don’t worry: It seems that even only doing a hobby a few times a month still has a positive impact.
Disclaimer: If you’re partnered or a parent, it’s an easy temptation to say: Oh, well hanging out with my family is my fun time! Well, yes, it’s fun, yay! But also, you’re a person outside of your role as partner, parent, and professional… so let’s strive to also get you some time where you can just be yourself and take off your spouse or parent hat, OK?
Your Quick Tip Tuesday Homework
Take an honest look at your life: How often do you do something that you genuinely enjoy and do for fun’s sake (not for productivity’s sake) where you get to do your own thing (i.e., not be in mom-mode or partner-mode)?
If your answer is “never” or “almost never,” consider this your big sign to change that. Your mental health and career will thank you!
Make a list of 2-5 things you enjoy doing (aka, hobbies!).
Now, pop open your calendar and schedule at least 2 times this month for your hobby.
Enroll an accountability buddy who will check in with you and ask how it’s going.
PS- If finding time feels impossible for you, check out this QTT from a few weeks ago:
You Really Need a Weekly Me Night (Here's How to Do It)
👋Nice to meet you; I’m Lydia Fogo Johnson, MS. I’m a holistic career and burnout coach helping women and moms design fulfilling, sustainable careers so they can thrive at work and home. On Substack, my writing focuses on career fulfillment, workplace well-being, mental health, stress/burnout recovery and prevention, work/life balance, working while mothering, and career pivots.
Are you constantly teetering on the edge of burnout from your high-stress job?
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