Beyond being pleasant ways to pass the time, hobbies are increasingly recognized for giving the brain something it often lacks in modern life: sustained engagement without pressure, performance metrics or constant notifications.
In fact, a growing body of research suggests that hobbies can support mental health by reducing stress, improving mood and fostering a sense of purpose. Some hobbies may also help protect against cognitive decline as we age — particularly those that challenge the brain in multiple ways or combine physical, mental and social elements at once.
“The best strategy for maintaining good brain health is to combine physical exercise, mental challenges and social interactions,” Dr. Eva Feldman, a neurologist and director of the ALS Center of Excellence at University of Michigan Health, tells TODAY.com.
“This is why I advise my patients to choose one or two hobbies that check all three boxes that help complement their daily activities.”
Here are 10 science-backed hobbies to consider taking up in 2026, each of which incorporate at least a couple of these longevity-supporting elements.
Meditation
While meditation may seem passive, from a neuroscientific perspective, it’s anything but.
“These practices consistently reduce anxiety and depression while improving emotional regulation,” says Wendy Suzuki, Ph.D., professor of neural science and psychology at New York University. “They decrease activity in the amygdala, our threat detector, and strengthen the prefrontal cortex, which helps with attention, calm, and decision-making.”
A 2014 systematic review found that meditation can improve memory, executive function and attention. Another study found the emotional benefits of meditation may also help drive positive structural and functional brain changes over time.
And “there are many different meditation techniques to consider, from mindfulness and breath work to yoga or grounding in nature,” Dr. Elizabeth Bevins, a neurologist at the University of California, San Diego, tells TODAY.com. “Choose a practice you enjoy and make it part of your daily morning routine.”
Dancing
Dancing offers one of the most complete brain workouts available because it combines aerobic exercise, memory, coordination, rhythm and social engagement, activating multiple brain systems at once.
It’s “one of the most powerful ways to boost brain health because it increases blood flow to the brain, stimulates the birth of new hippocampal neurons, and strengthens the prefrontal cortex,” Suzuki tells TODAY.com. “It also elevates mood and reduces stress hormones, which further protects the brain over time.”
A 2018 study found that older adults who participated in dance training showed improvements in balance and attention, along with increases in hippocampal volume, compared with those doing standard exercise.
Dancing also “reduces the risk for developing depression and anxiety, reduces dementia risk in older adults, and can be an effective treatment for people who already have a mental health condition,” Vonetta Dotson, Ph.D., professor of psychology and neuroscience at Georgia State University, tells TODAY.com.
Word and Number Games
Word and number games such as crossword puzzles, Wordle and Sudoku provide a deceptively powerful cognitive workout by strengthening skills that tend to weaken without regular use — namely cognitive flexibility, memory and reasoning, says Margaret Rice, Ph.D., vice chair of research in the department of neurosurgery at NYU Grossman School of Medicine.
Indeed, long-running studies have shown that frequent participation in word puzzles is associated with slower cognitive decline.
Walking
Walking is profoundly effective for both the body and brain, especially when done consistently and with others.
A randomized controlled trial found that older adults who walked regularly experienced increased hippocampal volume and improved memory compared with sedentary peers. The aerobic movement also increases blood flow, helps form new neurons in the brain and improves mood.
“Planned walks or hikes with a friend or small group can be a great way to socialize and keep each other accountable,” Dr. Shlee Song, medical director of the Comprehensive Stroke and Telestroke Program at Cedars Sinai Health System, tells TODAY.com.
“Even small changes, like taking the stairs or walking during break, can lead to big benefits if they’re consistent.”
Learning a New Language
“Learning a language you are not familiar with has been shown to improve cognitive and brain health,” says Arthur Kramer, former director of the Beckman Institute for Advanced Science and Technology at the University of Illinois Urbana-Champaign.
This happens, in part, because learning a new language places heavy demands on memory, attention and executive control.
Using an app or smartphone “also stimulates learning and reward centers and helps with memory and flexible thinking,” adds Rice.
What’s more, research shows bilingualism is associated with delayed onset of dementia symptoms.
Puzzles
Puzzles require visual perception, planning, memory and sustained attention, and are often done alongside others.
“Puzzles … engage many mental skills at once in ways that challenge the brain and boost cognitive fitness,” Dotson tells TODAY.com. “They also provide a focused, absorbing break from stress while promoting positive feelings like enjoyment and a sense of accomplishment.”
A 2018 study found long-term engagement in jigsaw puzzles may serve as a protective factor for cognitive aging.
Learning a Musical Instrument
“Whether new or one you put down after high school, learning or re-learning an instrument enhances connections among brain regions involved in hearing, timing and concentration,” Rice says.
Brain imaging studies also show improvements in motor skills, sound processing and coordination. Research found that in twins, the one who played an instrument was significantly less likely to develop dementia or cognitive impairment than one who did not.
Knitting
Knitting promotes learning through trial and error, which builds new connections in the brain and boosts resilience and confidence, Amanda Darnley, a psychologist based in Philadelphia, tells TODAY.com.
Knitting also “requires planning, memory, sequencing and problem-solving,” adds Dotson. “And the repetitive, rhythmic motion can help your body enter a relaxing state, reducing stress and promoting emotional well-being.”
Knitting often has a social component as well from group classes and knitting circles.
Painting or Other Visual Arts
Making art has been shown to reduce levels of cortisol levels, stress hormone linked to memory impairment and accelerated cognitive aging when chronically elevated. It also trains sustained attention — staying with a scene, color or shape longer than your mind wants to — while encouraging tolerance for ambiguity. (“I’m not sure yet what this is becoming, and that’s OK.”)
There’s also a sense of purpose and accomplishment in painting, and because art externalizes emotion into something visible, it can be a healthy form of processing, especially when words feel inadequate.
Joining a Book Club
Benefits of reading books include boosted language processing, memory, attention and imagination. And pairing it with social discussion amplifies the benefits.
“Discussing what you’ve read requires you to process and communicate ideas clearly, enhancing memory and language centers,” Bevins says.
Dotson agrees, adding: “Participating in a book club combines two powerful pillars of brain health: mental stimulation and social connection.”
Varying genres can provide even more benefits, as fiction can strengthen empathy, while nonfiction challenges memory and knowledge integration. Annotate, summarize a chapter out loud, or write down your learnings for an extra brain boost.
How to Start — and Stick With — a New Hobby
Hobbies that are easy to start and enjoyable are more likely to stick, so “choose something you already have an affinity for,” suggests Rice. “This will help you persist when challenges inevitably arise.”
It’s also important to start small, says Suzuki, since “most people get discouraged when they try to take on too much too quickly.” Try committing to just 10 minutes a day at the beginning to make it easier to stay consistent.
Pairing your new hobby with an existing habit, such as practicing it right after finishing dinner, “can help you check it off on your calendar until it’s incorporated as its own routine practice,” Song suggests.
Social accountability also boosts follow-through, so share your goals with others or try a group version to stay motivated.
No matter which hobby you choose, the potential upsides are real and lasting.
“It’s never too late to start a new hobby, and any effort, especially when adopted as a habit, can bring meaningful cognitive benefits,” says Feldman.