Doodling for the soul…
Every now and then, I catch myself doodling without even realising. A leaf, a swirl, a few lines that start to form something soft and familiar. It usually happens when my mind is full — when I’m trying to listen, think, or just make sense of the noise. There’s something about those tiny movements of the pen that help me land back in myself.
We often think of doodling as a distraction, something we do when we’re not really paying attention. But I’ve come to see it as the opposite. It’s the body’s way of staying present. When I draw those lines, my nervous system quietens. My breathing steadies. The edges of the day blur just enough for me to breathe again.
Doodling doesn’t ask for perfection or meaning. It doesn’t even need to look nice. It’s about motion, not mastery — about letting your hand move without agenda. Sometimes that’s the gentlest way to listen to what’s going on underneath the surface.
There’s real science behind this too. Researchers have found that doodling helps the brain stay alert but relaxed. It gently activates what’s known as the default mode network — the part of the brain that processes emotions and experiences when we’re not consciously trying to. Repetitive, flowing movements also support the parasympathetic nervous system, which helps calm the body and restore balance.
In one study, people who doodled while listening to something dull actually remembered more information than those who didn’t. The doodling gave their minds a quiet anchor — enough engagement to stay present, without tipping into restlessness.
But for me, the best part isn’t the science. It’s that moment when the pen moves and my body remembers what it’s like to be still and curious at the same time. That small act of creating something — anything — can open a little space between thought and feeling.
If you’d like to try, just start with a pen and a scrap of paper. No plan, no pressure. Draw lines, loops, leaves, dots. See where your hand wants to go. Sometimes a few minutes is all it takes to notice what’s been waiting to speak.
You can also download my Doodling for the Soul handout — it has gentle prompts and space for your own patterns if you’d like a place to begin.
With warmth,
Alicja 🌱
