E110 Creative Fitness
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Speaker: Welcome back to another episode.
Hello, my creative friend. Welcome back to another episode of Create Today with Beth Buffington. Today I want to talk with you about something that may be quietly shaping your wellbeing more than almost anything else in your life. If you let it. That special thing is your attention. You see in 2026, our minds are under constant pressure.
There's always breaking news, always political tension, always economic uncertainty, always extreme weather happening somewhere. Always another crisis that we need to process and layered on top of all of that is the relentless performance of perfection that we see on social media. The comparison, the doom scrolling, the dopamine loops that aren't healthy, that keep [00:01:00] us watching, reacting, and worrying.
Our nervous systems we're never designed for this level of stimulation, so it's no wonder so many people feel tired even when they are not physically exhausted. What we are experiencing is mental fatigue, emotional overload, cognitive strain, and most of us try to manage it by doing less or numbing out.
But what if the answer is not less stimulation? What if the answer is different stimulation?
This is where creativity becomes essential, not as a hobby, not as decoration, but as mental fitness. Mental fitness. You see when you engage in simple creative acts, something as simple as coloring in a coloring book. [00:02:00] Something remarkable happens in your brain, the good kind of dopamine is released, and you know, dopamine is the brain's motivation and reward messenger.
It's a chemical that helps us feel interested and engaged and excited, and that can happen when you are on your phone. But those are short-term boosts and bursts of dopamine that then disappear and you have nothing to show for it. But. When you are given dopamine because you're being creative, here's what happens.
You see, dopamine doesn't just make us feel pleasure. It also is the chemical in the brain that turns curiosity into action and effort into satisfaction. So at the same time that you are creating. Your nervous system shifts slowly out of stress mode and into restoration. Cortisol begins to lower and your breathing starts to [00:03:00] slow.
Your heart rate steadies and your brain is being told you are safe right now. And safety is what allows the mind to think clearly, feel deeply, and respond rather than react. And this is what creativity provides. It is a vital service that matters more than we realize throughout our lives. We've been told that art, that's for children or for very gifted, talented people and that crafts and hobbies, well, those are nice things, but it's something we can only do after our chores are done, after our responsibilities are met, and after we have met the needs of all the people in our lives that are.
needing something from us and my friend, if you're a creative professional who thinks, well, I'm creative every day, I really don't need to have a creative practice because I have a creative [00:04:00] job. Think again, if you are a creative who is creating on demand at your job, you're someone who is creating under the crunch of deadlines and client or customer expectations.
You need to get your creative health under control if you only turn on your creativity to reach deadlines and to please others. This is how creative burnout happens if you're a creative professional who is only being creative for other people and not for your own curiosity. Or if you're thinking, well, I'm no artist, so I can't be creative
If either of these thoughts are matching your creative output today, either I'm creating for others or I'm not creative, so I can't create, if you're thinking either of these things, I want you to consider this. How many days in the past week or month
have you let [00:05:00] yourself be creative? And I mean, just play. Just experiment and enjoy the doing of something creative and not the outcome of your creativity. How many times have you done that? If the answer is. I haven't done anything fun in the way of creativity or I haven't done anything very often or on a regular basis.
This is why we are discussing the treasures, the benefits, the beautiful results that you can get if you use your creativity as a fitness tool. now think about this. If you become aware of the benefits in your health and your wellbeing that you can receive when creativity is part of your daily practice, wouldn't you allow yourself to play and experiment and have fun with whatever [00:06:00] creative hobby you choose to enjoy?
Yes, you would. So let's take a look at what science shows us about the benefits of reveling in creative play, because I want you to really understand. That creativity isn't just coloring in a coloring book. It actually has scientific results that help you become happier and healthier in heart, mind, body, and soul.
So when you have a repeated creative practice, my friend, your brain changes for the better. You actually rewire your brain to reduce stress and anxiety. Through your creativity. This process of rewiring is called neuroplasticity. You see the neuropathways associated with emotional regulation, problem solving, and positive mood.
They become stronger [00:07:00] because they become new paths that you start to travel over and over and over again.
And because creativity. Will help with emotional regulation and problem solving and boosting your mood. This starts to happen because you have made your creativity consistent. In other words. You're training your mind to do good things for your wellbeing. Just as movement trains your body to get stronger with enhanced muscles.
Creativity trains your emotional and your cognitive capacity in the same way. So now that you are aware of these facts. Let them give you a reason to lean towards incorporating daily creativity into your life. When you allow creativity into your life, you become happier and healthier.
[00:08:00] And my friend, talent is not a requirement. No one needs to be good at walking or running or dancing to benefit from movement, right? And so no one needs to be an artist or good at art to benefit from creativity the doing of whatever it is you're creating. That's the magic you see in a world that constantly fragments our attention.
Creativity restores our focus. News and social media keep us in a state of urgency and creativity brings us into a calmer state of being present, so we can appreciate and celebrate the goodness of this moment Doom. Scrolling, accelerates the mind's activity and increases cortisol.
Taking time to do anything creative slows a racing mind, and this reduces cortisol and this [00:09:00] slowing. It's not a weakness. It's not letting go of ambition or productivity. It's regulation. It's like gathering and steadying the reins of a horse that has been galloping out of control. When you become in control, you can steer yourself to where you need to go.
And taking time for creative play. This is time away from breaking news and politics and social media, and it's important to realize that taking time out of your day for creative play, it's not escape from the world.
It's gathering strength and endurance to deal with the dumpster fires of the world because creativity builds stress tolerance, emotional flexibility, empathy towards others, attention control, resilience and a heightened capacity for embracing joy as it happens
So time [00:10:00] spent in creativity increases strength. These are your creative muscles that you are building for your mental fitness.
So just like you go to the gym to build your muscles, when you're enjoying your choice of creativity, you're adding to your creative fitness and having creative fitness, it is just as important for your overall health and wellbeing as having an impressive six pack.
Now, before we go further, let me take a moment to explain the creative services that I offer outside of this weekly Create Today podcast. I have two memberships that are curated to meet you wherever you need to strengthen your creativity. First, I host Sylva Sessions.
This is a creative wellness membership that I co-lead with Lisa Murphy, a healthy aging coach.
Sylva Sessions is a space [00:11:00] where we explore how creativity supports wellbeing, not just mentally, but emotionally and physically. If you're curious about understanding your wellbeing through creativity and movement and good nutrition, Sylva Sessions could be exactly what you are looking for. And if you are a creative professional who wants to build a creative business, that also increases your confidence and reduces your fears about imposter syndrome or comparison paralysis, you are the perfect candidate for my Create Today membership.
This is a band of creatives who are building their creative businesses through guidance and advice about reaching their creative goals and you receive coaching to increase your confidence so you can showcase not only your beautiful creativity, but also feel pride in your qualities as a creative who deserves your time in the [00:12:00] spotlight.
If you have a question about which membership you should choose. Let's talk. Email me and we will set up a time to have a chat that you're going to find information for both memberships and my email in the show notes. Or you can go to www.bdi-create.today and explore all the Create Today offerings
Now if you are thinking, I want to build my creative mental wellbeing Beth, but I'm not quite sure how to begin, I am here for you, my friend. Let's break down what it means to have a daily creative practice that will boost your creative strength and your wellbeing. First, here's the good news. You do not need hours each day.
You need. Moments, and you don't need [00:13:00] loads of talent. You only need curiosity, and you don't need a lot of expensive supplies. You can use what you have on hand. And if you're a repeat listener of the Create Today Podcast. You'll know that I love a good list. So I have prepared a list for you today about how you can add daily creativity to enhance your creative fitness.
So here's what you need to know and what you should do
First choose when you will do your creative moment. I want you to think of a slice of time when you have at least five to 15 uninterrupted minutes.
You can make this more time as long as whatever you've chosen to do can easily be repeated each day, so you need at least five minutes. Think of it like an exercise If, if you only have five or 10 minutes to exercise that my friend is better than nothing, and if [00:14:00] one day you have an hour to exercise, well that's great, but the most important thing is that you're keeping your workout regimen consistent.
That is what is vital. Same thing applies with your creativity. Allow yourself time and if you have trouble giving yourself permission to take this time, I want you to schedule. Your moment in your calendar that will make your creativity seem more like an important appointment that you shouldn't miss.
It's like adding a hair appointment or a dentist appointment to your calendar. If it's there in your calendar, you'll remember to go. So schedule your time in your calendar and then let yourself take the time you've set aside. And number two, during this creative time that you've set aside your only job.
Is to create something, not to perfect it, not to share it, not to finish it. [00:15:00] Just engage and enjoy the doing of whatever you've chosen to enjoy. Number three, choose what your creativity will be. This could be so many things. Here's just a few ideas. You can doodle or you can sketch. You can color in a coloring book or paint by number.
You can garden, you can dance or sing or play an instrument. You can write a short story or a poem or journal, You can sew or quilts. You can carve or build things with wood cooking. You can do this as long as it's with creative intention, like trying new recipes or enjoying the act of slicing and dicing, mixing or sauteing or.
Choose whatever your creative pastime might be. I've had people tell me that making spreadsheets is their creative passion. And that works as long as [00:16:00] it's something that you cannot wait to do and that you give yourself time to do every day. It's important that you enjoy what you have chosen. So don't journal.
If you're thinking, I should journal this is not a I should project. It should feel like a moment of release, of escape of play, not a task that needs to be ticked off your to-do list. Okay. Shouldn't be, I have to do laundry and I have to be creative. Right? Should be something you cannot wait to do.
And be mindful if you only have five to 15 minutes, be sure that this is an activity that you can start and stop without a lot of cleanup. I want your time to be spent being creative, not cleaning up the mess you made. Okay? So if you're going to do something that needs set up and clean up. Reserve a little more time to allow for that on the front and the back end.
So ask yourself, can I do this daily [00:17:00] and then make that a plan Make it reasonable so that you'll be more apt to do it consistently. Number four. Pair the timing of your creativity with an existing habit or a routine or a ritual.
This is going to make it easier to incorporate into a daily habit. So let me explain what I mean by this. So think about doing something creative after or during your morning coffee. So you could journal or you can sketch or doodle while you're drinking your coffee, right?
Or. Think of something that you can do as soon as you get home from work. Have that space reserved and sit down and do a little embroidery or do a little paint by number. Or it's something you could do right before you go to bed. Maybe this is something that's gonna help settle yourself down before you fall to sleep.
What might that be? Could be working in a coloring book. It could be a [00:18:00] nighttime journal. That could be a great time to do that. Or it could be something that you're going to do during your lunch break. So that will be something if you're at work that you're gonna need to be able to pack up and take with you and start doing right away so that you don't waste your valuable lunch break time.
What might that be? Could be knitting or a crochet, or it could be a drawing in a sketchbook that you bring with you, whatever is going to be something easily attainable and workable during your lunch break. See, when you pair your creativity with an existing routine or a ritual, you're more apt to keep that daily practice on a regular basis, and that is where the benefits begin to increase your wellbeing.
Consistency is key Number five. Give yourself the grace to allow your creativity to become part of the rhythm of your day, which means you don't wanna think of your [00:19:00] creativity practice as an extra task tacked onto your day or something that you'll do if there's time. So you are not adding to your to-do list.
You are escaping from your to-do list to be creative. Number six. Most importantly, I want you to protect this time from the noise of the world and your inner critic. So this means while you are being creative, no news, no screens, no scrolling, no comparison, no judgment,
this is your time. Give yourself the time to just revel in the bliss that your creativity will create for you each day. And seven. Release the need to be good at whatever it is you are doing. My friend, I just want you to have fun. I want you to play. Remember, this is not a [00:20:00] performance.
It is not about perfection, so just experiment and think, you know, what happens if I dot, dot, dot and be brave enough to see what happens If it's a hot mess, that's okay. Did you have fun doing it? Yes. Then that was successful. Number eight, consistency matters. That's what matters, not the outcome of what you are working on.
You are not creating for a deadline. You are playing, you're not making a gift. You're experimenting. You are not waiting to see what the outcome might be like. That is not what you are working for. You are just playing. If you come to your daily practice thinking that you need to reach for a satisfactory result, that will add stress and we don't need that.
That's what we're getting rid of. The benefits to your wellbeing [00:21:00] happen when you play without the worry of results.
and always remind yourself my creative practice is not a distraction in my day that is keeping me from being productive. You'll realize your creativity supports your life. Being creative brings positive changes for how you respond to stress, how quickly you recover from anxiety,
So if you've been telling yourself that you don't have time for your creative interests or that you're not creative, or that your creativity isn't practical, I want you to hear this clearly.
Creativity is not a nice to have. Creativity is an essential have to have, must have. You understand that? Yes. In a world that asks so much of our minds and distracts so much away from our brains focus, we need to be able to cope. and [00:22:00] creativity is how we will stay healthy and sane in hearts, mind, body, and soul.
So what will you create today and tomorrow? In the next tomorrow, I want you to take a moment and make a list of what you might like to create today, and I want you to make a pledge to play creatively each day. Make that a pledge and get it in your calendar. I want you to also remember that it's okay to experiment with your list of what you choose to create daily.
Keep experimenting until you find something that you can just hardly wait to do each day. And feel free to change up your creativity if you begin to feel a little stagnant with what began as creative excitement. There's so many creative options to explore in this world, so feel free to play and look around and experiment.
If you, my friend, are a creative [00:23:00] professional, remember, you need to play too. You need some creativity that is not related to your clients, your customers, and the deadlines that plague your creative wellness.
And remember, if you need help with guidance on your creative wellness or your creative business, I am here for you. So get out there. I want you to play and experiment and release your creative juices and have fun. My hope is that you'll truly grant yourself the permission to create today.
Create every day. That's where creative wellness will blossom and help you become happier and healthier.
When you allow yourself the pleasure to enjoy a jolt of dopamine daily, it will become easier for you to stay creative, my [00:24:00] friend.
