Sleep & stress10 min
Colouring a Mandala for Ten Minutes
Ten minutes of colouring a simple mandala with pencils in the evening as a screen-free calming habit. An unwinding activity, not a treatment for anxiety.
A slow hobby for the evening
Colouring a mandala is a simple, slow activity that keeps hands busy and the mind on one small task. Ten minutes in the evening, away from screens, can make it easier to wind down.
Print or draw a simple round pattern, pick a few colours and fill it slowly. There is no right or wrong. This is an unwinding activity and not a treatment for anxiety or stress disorders.
Ingredients
- A printed mandala page
- Coloured pencils
- A pencil sharpener
How to prepare
- Sharpen the pencils.
- Clear a small table.
How to use
- Colour for ten minutes in the evening.
- Put the phone away.
Helpful habits
- Use only two or three colours.
- Play soft music if you like.
Precautions
- Stop if it frustrates you.
- Persistent anxiety needs a doctor.
- An activity, not a treatment.
Frequently asked questions
Do I need art skills?
- No.
Can children join?
- Yes, it is a good shared activity.
Can I do it in bed?
- Better at a table, then dim the lights.
