This popular creative activity can offer an accessible way to add colour and calm to modern life
When I was a kid, there was nothing I loved more than spending an afternoon doing arts and crafts. Whether it was moulding clay into something meant to resemble a wild animal, or pretending to be a fashion designer sketching dresses for my favourite celebrities, time seemed to stand still when I let my creative spirit roam freely.
Nowadays, the thought of muddying up the dining table with bags of clay or pots of paint feels like a hassle – I only have a few hours to spend on hobbies every week, so why make things more stressful by adding in clean-up time to the process?
But there is one creative activity that doesn’t require huge amounts of time, space, or energy to slot into your lifestyle, and it’s having a bit of a resurgence lately: paint by numbers.
What is paint by numbers?
Paint by numbers was created in the 1940s by Dan Robbins at Palmer Paint Company, inspired by Leonardo da Vinci’s way of teaching his apprentices. The kit included a numbered canvas, matching paints, brushes, and palettes, making art accessible to anyone. By the 1950s, it had become a wildly popular pastime, with £15 million in sales in 1955 alone. Today, people return to the activity as a calming, structured way to enjoy creativity.
Why paint by numbers?
When you think about creating a masterpiece, you might imagine sitting in a studio, surrounded by large canvases, various paints, as well as brushes and tools to make your mark. But not everyone has the budget, or space, to explore the joy of painting.
With paint by numbers, everything you need to paint your picture is included in a handy kit. There’s no traipsing around the art store wondering which colour palette you’d like to work with, or investing money in expensive tools for a hobby you may not continue with long-term.
Perhaps the most appealing aspect – especially for those who lack creative inspiration or worry about their current artistic skill level – is the predetermined nature, because it removes the pressure of committing to an idea all on your own.
Unlike other creative pursuits where you might agonise over subject matter and audience interpretation, paint by numbers removes that self-doubt. You’re not staring at a blank canvas wondering where to begin – the path is already laid out for you.
“An anxious mind is often burdened by constant decision-making,” explains psychotherapist Kate Lewis. “When that responsibility is removed, it can feel containing and grounding. By providing clear parameters, the person is able to mindfully focus on the task without the fear of ‘getting it wrong’, or needing to make a decision.”
According to Kate, this allows the mind to settle, and engage more fully in the mindful nature of painting. For those who struggle with traditional mindfulness techniques, like yoga or meditation, having a practical alternative can be extremely effective.
“One of the main difficulties people experience when starting any mindfulness practice is that they are often asked to focus on something quite abstract, like the breath,” says Kate. “This can be challenging if someone isn’t very kinesthetic (bodily aware), or finds it hard to concentrate on non-tangible experiences.”
It’s important to debunk the idea that this structured approach makes the experience any less meaningful. In fact, for many people, it’s precisely what makes it enjoyable. You still choose which colour to paint next, feel the brush moving across the canvas, and experience that thrill when a section is complete and the image starts to take shape.
Mindfulness-based art therapy (MBAT) is more than just a fun activity; it offers genuine mental health benefits. One meta analysis from 2020, published in Complementary Therapies in Clinical Practice, found that MBAT can relieve anxiety, depression, and fatigue in people with chronic medical conditions.
Similarly, a 2024 research paper, published in Frontiers in Psychology, reports that people who engage in art-making are inclined to adopt a more constructive perspective on things. The paper also references Edith Kramer, a pioneer of art therapy, who showed that creating art can be deeply therapeutic, offering a safe release for hidden emotions, and easing psychological tension, in a way that talking therapy cannot.
And because painting by numbers involves no specific skill level or expensive materials, it offers a therapeutic tool that almost anyone can benefit from.
Artistic alternative
Another reason why people are drawn to paint by numbers is the dedicated time away from screens. With social media dominating our lives, British adults now spend an average of roughly 7.5 hours per day staring at phones, computers, tablets, and TVs, according to data from the Institute of Practitioners in Advertising.
With increased screen time cited as a cause of declining physical and psychological health, as well as disrupted sleep patterns, as noted in a 2022 paper in Cureus, channelling your inner Bob Ross could be the perfect way to disconnect from the world and nurture inner peace. And unlike binge-watching another series, paint by numbers gives you something tangible at the end: a finished painting you created with your own hands, and a sense of achievement that can be surprisingly powerful in the face of anxiety and low mood.
So, how can you make the most of this as a wellbeing tool? Kate says it’s important to be patient with the process: “Like most things in life, the more you practise an activity, the easier it becomes, and the more you stand to gain from it,” she explains.
Getting started with paint by numbers
If you’re tempted to give paint by numbers a try, the good news is that kits are widely available online and in craft shops, with prices starting from around £10. For beginners, pick a simple design with larger sections and fewer colours to avoid feeling overwhelmed.
Give yourself permission to start small. You don’t need to complete the whole painting in one sitting – even 15–20 minutes can provide a valuable break from the mental chatter of daily life.
Create a comfortable space where you can leave your painting set up between sessions if that feels doable, even if it’s just a corner of the kitchen table. Having it visible serves as a gentle reminder to pause and paint, rather than reaching for your phone during downtime. It’s also a great way to spend time with friends, and often more affordable than going to the pub or out for a meal.
Just remember, as well as creating a piece of art you can be truly proud of, painting by numbers is a fun and constructive outlet for mental and physical health – and that’s something you can count on.
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