As more of us become addicted to doomscrolling, we’re finding it harder to focus and our attention spans are getting shorter and shorter. Which then becomes detrimental to our brain health – increasing the chances for cognitive decline.
Here are some ways that crafting can combat this and how to get started:
- Crafting encourages “single-tasking”.
Many crafts require you to pay attention to one thing at a time – counting stitches, following patterns, cutting accurately, or assembling pieces. Spending time on a single task gently exercises sustained attention, which is the ability to stay focused on one task without constantly switching. Unlike scrolling on a phone, crafting rewards maintaining attention rather than rapidly changing it. The dopamine our brain receives from being creative lasts much longer than the short hits we get from scrolling.
- It promotes a “flow state”.
Psychologist Mihaly Csikszentmihalyi described flow as being completely absorbed in an activity that is challenging but achievable. Crafts naturally create this state because they require just enough concentration to keep your brain engaged without overwhelming it. During this flow state, people often experience fewer distractions, greater enjoyment, and deeper concentration.
- The repetitive movements can become meditative.
Activities like knitting, crochet, embroidery, and weaving involve rhythmic, repetitive motions. These movements help many people become more aware of the present moment, reducing mental chatter and making it easier to maintain attention. This is one reason crafts are often used alongside mindfulness approaches in occupational therapy.
- Crafting combines thinking with movement.
- Most crafts require:
- visual attention
- fine motor control
- planning
- sequencing
- problem-solving
- memory
- Most crafts require:
Because several brain systems work together, crafting provides a gentle cognitive workout rather than passive entertainment.
- It reduces attention-draining stress.
High stress and anxiety make it harder to concentrate. Crafting has consistently been associated with improved mood and lower stress, which can indirectly make focusing easier afterwards.
Examples of crafts that build attention
1. Colouring
Why it helps:
- Low pressure
- Encourages staying within one task
- Easy starting point if concentration is poor
2. Origami
Why it helps:
- Requires careful sequencing
- Builds patience
- Trains visual attention
3. Cross stitch or embroidery
Why it helps:
- Counting stitches improves sustained attention
- Mistakes encourage problem-solving without high stakes
- Progress is slow and rewarding
4. Crochet or knitting
Why it helps:
- Repetitive movements become almost meditative
- Counting rows strengthens focus
- Following patterns gradually increases cognitive challenge
With all of these crafts, the idea is to enjoy the process rather than thinking about the end result. Don’t aim for perfection.
Here are some other ideas in our Five Mindful Crafts to Try.
What does the research say?
Some of the strongest evidence comes from reviews rather than individual studies.
- A 2025 systematic review examined 19 studies involving pottery, knitting, embroidery, papercraft, woodworking and other crafts.
- Every included study reported improvements in mood or well-being.
- However, the researchers concluded that higher-quality studies are still needed before firm conclusions can be made about long-term cognitive effects.
- Another systematic review of mindfulness-based occupational therapy found that creative, art-based mindfulness activities improved mental health and participation, supporting the idea that mindful creative work can help people engage more fully in daily activities.
- Smaller experimental studies on experienced crocheters have also found improvements in alertness and orienting attention immediately after crocheting, suggesting that yarn crafts may temporarily sharpen attention. While promising, these studies are relatively small and need replication.
A gradual plan to improve attention through crafting
Rather than jumping into a complicated project, it has been proven to be more sustainable to gradually increase the challenge over time. Here’s an example of a 4 week plan to get you started.
Week 1: Build the habit
- Spend 10 minutes each day colouring, folding origami, or making simple paper crafts.
- Put your phone out of reach.
- Focus only on the task.
Week 2: Introduce simple patterns
- Try beginner crochet, knitting, or cross stitch.
- Work for 15-20 minutes.
- If your attention wanders, gently return to the project rather than criticising yourself.
Week 3: Extend concentration
- Increase sessions to 20-30 minutes.
- Follow a beginner pattern that requires counting or sequencing.
- Aim to complete one small project.
Week 4 and beyond
- Work on projects lasting several days or weeks.
- Gradually reduce background distractions (TV, notifications).
- Notice whether you can stay engaged for longer before your mind drifts.
Tips for getting the most attention benefits
- Choose a craft that is interesting but not frustrating.
- Start with projects that can be finished fairly quickly to build confidence.
- Keep your phone out of sight while crafting.
- Work in a quiet environment if possible.
- Focus on the process, not creating something perfect.
- Try to craft regularly – even 15-20 minutes a day can help establish a habit of sustained attention.
Sources:
Flow: The Psychology of Optimal Experience – Mihaly Csikszentmihalyi (1990)
Verywell Mind – “10 Comforting Grandma Hobbies That Soothe Anxiety and Bring Calmer Days”