Doodle & Release: A Simple Self-Therapy Practice for Calming Your Mind
Feeling overwhelmed or stuck in your thoughts?
Sometimes, our minds get so full of racing thoughts that it’s hard to focus, rest, or even think clearly. This is especially true for neurodivergent individuals, whose brains often process information more intensely. When those thoughts pile up, it can feel impossible to slow down. But what if there was a simple, creative way to ease that mental clutter?
Enter Doodle & Release: a self-therapy practice that combines freeform doodling with mindful writing. It’s a low-pressure, creative exercise designed to help you calm your mind, capture your thoughts, and find a sense of clarity—all without needing artistic skills.
Why Doodling Helps Calm Your Mind
Doodling engages your hands and brain in a way that promotes relaxation. When you doodle, your mind naturally shifts into a more present, grounded state. At the same time, writing down your passing thoughts helps release mental clutter, freeing up space in your mind. Together, these actions create a sense of completion and calm.
Plus, there’s no pressure to make “good” art—doodling is about movement and exploration, not perfection. This freedom allows your mind to relax and wander without judgment.
How to Practice Doodle & Release
Grab Your Tools: Use a sketchbook, journal, or scrap paper.
Start Doodling: Let your hand move freely—no rules, no pressure. Simple shapes, lines, and patterns are perfect. Even just scribble if that feels right.
Capture Your Thoughts: Keep a list nearby and jot down any thoughts that pop into your head. Don’t analyze—just write.
Continue Until You Feel Done: When you sense a feeling of completion, pause and notice how your mind and body feel. Or set a timer if you want a limited time.
Reflect: Ask yourself, What thoughts came up as I doodled? How do I feel now compared to before? Can you think of a summary sentence that describes the feel of the thoughts during this exercise? Or - just leave it there for a while and come back later to reflect.
Benefits of This Practice
✅ Reduces mental overwhelm
✅ Helps process thoughts non-verbally
✅ Encourages relaxation and focus
✅ Provides a sense of completion and clarity
This practice is especially helpful when your mind feels crowded or when anxiety makes it hard to think clearly. It’s quick, accessible, and easy to try anywhere.
Download the PDF Guide
Want a step-by-step guide with space to doodle and jot down your thoughts? Download Doodle & Release: A Simple Self-Therapy Practice as a digital PDF—available now for just $5
Doodle & Release: A Simple Self-Therapy Practice guide
Final Thoughts
Self-therapy doesn’t have to be complicated. Sometimes, a few minutes of creative expression can shift your mindset and help you feel more grounded. Whether you’re managing daily stress or navigating neurodivergent challenges, Doodle & Release offers a simple way to reconnect with yourself—one doodle at a time.